How can you learn to split in a short period of time

Splitting If you want to learn it in a short time, it depends on whether your bones are soft or not I practice it this way Press one leg on the platform Let the jaw and leg fit tightly After a long time, you can pull the step away and kick it high [If you want to practice, the success depends on whether you are strong-willed or not].

How to stretch the legs of the body through other asanas such as the cat pose of yoga to train the horse.

Clause. First, we need to do a good job of warm-up exercises when we practice splitting, so as to avoid injuries to the body when practicing the high altitude, it is recommended that you can use high leg lifts when hot water, so that you can relax the muscles, and at the same time you can do some leg exercises, about 20 minutes as well. <>

Clause. Second, when we practice splitting, it is better to choose non-slip and soft dance shoes.

Clause. Third, if we want to practice splitting, we must choose some places where the field is relatively flat, and the best field is also wider, and the wooden floor field is generally the best training place, if there are no conditions, you can choose a relatively flat place, and the effect is also very good.

Clause. Fourth, ligament stretching is very important, this must be practiced every day, the basic is to press the legs, here is divided into fast pressure and slow pressure two aspects, slow pressure time duration is relatively long, with thirty or forty seconds at a time, the action is gentle, slowly stretch the orange muscles, feel a slight pain should be stopped.

Clause. Fifth, the second is a kind of fast pressure exercise, saying that Bai Zhen argues that the leg is fast, and if you feel pain, you should stop immediately, fast pressure generally we have to practice for about half an hour, and rest for a few minutes each time, so that it can have a good effect after a long time.

Clause. Sixth, we also have to practice the basic skills of pressing the legs before and after every day, and insist on practicing for more than an hour every day, the main technique is that when pressing the legs in situ, the chest must touch the knees, and then the head should touch the calves when the horizontal bar presses the legs, and the splitting can be completed after a long time.

Start by doing 5 to 10 minutes of warm-up exercises to activate the meridians, such as side leg presses, so that the joints do not appear stiff due to lack of exercise, and also to allow the muscles to get used to it first.

If it's the first day, you can find a place where you can put your legs and try to press your legs, try to press your head on your legs and hold on for 10 seconds, and so on until you can push your head down on your legs.

After pressing your head on your legs, you can extend the number of seconds in the days to come, from 10 seconds to 20 seconds, to 30 seconds, 1 minute, or even a few minutes, and at the same time raise the height of the square leg according to your own progress, making sure to take into account the left and right legs.

Train in this way every day for about 15 days, and the results are very significant. With the foundation of the first 15 days, the remaining 15 days will become slightly easier, and the next 15 days will start to try splitting, and you must repeat the previous content before practicing splitting, which will help strengthen the basic skills.

When practicing splitting, you can find a support, such as the side of the sofa, so that you can slowly press down according to the progressive strength, and practice a little progress every day, and you can achieve the desired effect in about 10 days.

The correct posture of the split

1. Horizontal splitting.

When practicing the horizontal split, the legs are separated from the left and right in a zigzag, and the two clothes are first bent and squatted, with both hands on the ground in front of the body, and the cheeks are slowly split to the left and right. Then press your body down until your legs are left and right apart and you can sit on the floor. After being able to sit on the ground, the hands should be off the ground, the body should not lean forward, the upper body should be straight, and the hands should no longer support the ground.

When you get up, get up with your feet, not just your hands.

2. Vertical splitting fork.

When practicing the vertical split, the legs are separated in a 1 shape, and the upper body is kept upright with both hands, so that the body vibrates downward until the legs are separated in a line and the front and back are seated on the ground.

Here's how to quickly learn to split a fork:

Sit on the ground with your legs stretched out and your feet hooked on the ground; Lean forward with your hands on your feet, and finally let your body and legs stick together seamlessly. Sit on the ground with one leg crossed in front of you, one leg straight back, knee down; Stand upright, hips straight, and "lie back" with your body back and lower back. Directly fork the lower waist, and if you can't go down, you can find someone to help, or you can hold it down with both hands touching the floor.

Split fork generally refers to a word horse, also called split legs, two legs before and after the vertical fork, left and right called horizontal fork. The soft opening can be practiced completely, but different people need different times, some people are naturally soft and fast, and naturally hard is difficult. It is a basic skill in martial arts, dance, gymnastics, jiu-jitsu, etc., with the aim of practicing softness.

Notes:

1. For the mastery of time, it is best to press the leg for 15-30 minutes.

2. After the leg press, you need to kick the leg to assist in the stretching of the ligaments and the strength of the muscles. Including hook kicks and taut toe kicks, the kick should be done with the upright body, the upright support leg, and the kicking force to support the leg as high as possible without bending.

3. If the method is properly mastered, it is normal to have pain a week before the initial exercise, and the pain can be relieved by hot compresses.

When practicing flexibility, it is best to master three auxiliary methods, that is, static consumption, mental mind, and power leg press. When practicing flexibility, be sure to combine leg presses with kicking exercises to achieve better results. Before practicing flexibility, we must fully move the whole body, so that the body is hot and then press the legs, and at the same time in the process of pressing with static consumption and mental thoughts, only in this way can we better improve the effect of the exercise.