Flexibility is not good how to practice fork how to split 10 minutes to learn

The splits require more flexibility in the hips. Poor flexibility requires regular stretching, which can help you gradually achieve the flexibility needed for the splits. If you stretch more and your body is more flexible, you will soon learn the splits.

Wear a comfortable and stretchy outfit

Pants in particular should be stretchy, or at least allow you to stretch freely and not interfere with your movement. Yoga pants, sports shorts or sports pants are all good choices.

Warm-up

Open and closed jumps

Spend 5 to 10 minutes relaxed jogging or open-jumping to warm up by moving your whole body and raising your heart rate. Warming up relaxes the muscles for better stretching.

Stretch the leg muscles with lunges and squats

Different lunges and squats will stretch different parts of the leg muscles. And different split positions will use muscles in different positions, so the split position you choose will determine what kind of lunge and squat you want to use to stretch your muscles. 1, horizontal splits: wide spaced deep squats, left and right side lunges in turn. 2, vertical splits: two legs in turn forward lunge, front and back turn lunge, deep squat.

Activate the hip flexors

In order to activate the hip flexors, a deeper stretch is required. With your feet facing each other in front of your body, bring them together and prepare to do the "butterfly stretch". Stretch your body slowly to avoid strain. 1, sitting on the ground, knees bent, both legs naturally open to the sides, in a V-shape. 2, the two heels of the feet together, hands grab the palms of the feet or ankles. 3, bend low, try to touch the toes with your head, breathe deeply, pull to the limit and hold for a while. 4、Gently press your knees downward with your elbows.

Stretch for the splits

Stretch your lower body with a pressed lunge or lizard pose

Lizard pose is a yoga asana that helps you open the hip joints and stretch the hip muscles. 1. Take a lunge forward, bend your knees, with your calves and thighs at right angles, and your knees should not go above your knees. 2. Stretch the leg behind you. 3, the tips of your hands touch the ground, to the sides of the front leg. 4, gently put your hands to the inside of your front leg, palms touching the bottom. 5、Breathe deeply and relax your muscles each time you exhale. 6、If you can, put your entire small arms on the floor for a deeper stretch.

Stretch your inner thighs

Sit up straight, straighten your legs and open them as far as possible to the sides, breathe deeply while stretching, and then exhale when you feel your muscles relax a bit. Now we are going to do further stretching. 1, keep the legs apart, knees straight. 2, slowly with the upper body close to the floor. 3、Inhale deeply and relax your muscles each time you exhale. 4、Lift your upper body, return to the "butterfly stretch" and gently bounce your legs. 5、Repeat the stretch 3 to 5 times.

Proprioceptive Neuromuscular Facilitation

The proprioceptive neuromuscular facilitation method is a set of stretching methods on muscle contraction and relaxation, which can inhibit the stretching response of muscles and make them less resistant to stretching exercises. The specific practice is to keep the muscle stretched for a few seconds, then to a few minutes, and so on. Relax the muscles after each stretch, then immediately stretch a little more on top of the original stretch, and so on, and keep stretching deeper and deeper until the limit. 1, lying flat on the ground, lift one leg, leg straight, and pull as far as possible to the top of the head. 2、Hold your legs with both hands and hold for 20 seconds. 3、Lower the leg and relax for 20 seconds. 4, lift the leg again, pull in the direction of the head, trying to pull more than the last time each time.

Start the splits

Cylindrical pillows and yoga bricks to assist

Use yoga blocks and cylindrical pillows to provide you with support as you attempt the splits. 1. Kneel behind the cylindrical pillow. 2. Place each hand on the yoga block to support your body. 3、Stretch one leg to the front of the cylindrical pillow, and kneel on the other leg in place. 4、Stick your back toes on the ground and pull your back leg backward while slowly stretching your front leg forward. 5, with the support of the cylindrical pillow on the legs can relieve muscle tension. 6, hold, deep breath 3 to 6 times, stretch forward again, and then hold, and so on. 7, exchange the front and back legs, each leg should be stretched forward 3 to 5 times.

Remove the auxiliary tool exercise

Once in the cylindrical pillow with the cooperation as well as do not feel the muscle tension, remove the cylindrical pillow and try again. 1, set up a good lunge, hands to the sides of the front leg, palms touching the ground. 2, slowly slide the front leg forward and try to split the leg. 3、Press your body downward. 4、If you feel that your legs are already tense, do not over-press downward to avoid straining your muscles. 5, hold this position for a few seconds, then kneel on the ground and relax a little. 6, the whole process repeated 3 to 5 times, each time a little more downward pressure.

Keep repeating the stretching and splitting exercises

To do the splits, daily practice is essential. Some people can complete the splits in a day, but for most people it still takes some time to achieve the flexibility needed for the splits. Spend 20 to 30 minutes a day practicing and one day you will be able to do the perfect splits.

Tips

1. Do each stretch twice and hold it for 30 to 60 seconds each time. The first time may feel little progress, but the second time there will always be a little progress. After stretching one leg then switch to the other leg and then exchange it for a second stretch. 2, keep breathing when stretching, using good breathing can relax the muscles, and thus promote you to complete the splitting action. When you exhale, your muscles will naturally relax, which is good for the splits. 3, every day after the exercise to try the splits. This is the prime time to do the splits because the muscles are already active and ready to go. 4, Take a shower before stretching to improve flexibility. Hot water warms up the body and relaxes the muscles. So taking a shower before the splits can make the muscles more relaxed and help stretch the body. 5, pay attention to timing when stretching to ensure that the stretching action is maintained for a certain amount of time. Usually maintain 30 to 60 seconds can make your stretching achieve the effect.

Warning

1, do not force, most people can not complete the splits in a day. Especially people with poor flexibility need a certain amount of time to reach the flexibility needed for the splits. Make a little progress every day and one day you will succeed. 2, before trying the splits it is best to go to the hospital to check the following to see if your body is healthy and able to complete these movements. 3, if you feel pain, stop stretching immediately. What stretching should bring is a sense of tension and stretching of the muscles. If you feel pain or excessive tension, relax or rest for a while. If you feel severe pain, stop the exercise immediately.