How to quickly practice at home to make a split

Draw a straight line on the ground first, and then separate the front and rear feet into a straight line, the requirements are: the front and rear feet are separated to the limit of being able to pull back and forth, the forefoot is parallel to the straight line on the right side of the straight line, the back foot is on the left side of the straight line, and the heel is at an angle of about 90 ° with the straight line;

Squat and sit back as a whole, keep the center of gravity balanced by the body, hold the ball in front of the body with both arms in front of the body (this action is only an auxiliary, there is no special requirement, the key is the lower limbs), the front knee is pushed forward, the back knee is horizontally opened, and there is a meaning of pulling back, so that the hips and knees are in a straight line;

After doing a good posture, through the power of the waist and hips, the whole body tries to sit down to the ground, in the case of ensuring that the overall strength is not lost, until it can not fall, and then the power of the crotch destroys the body to move forward, at this time the center of gravity must not be lifted, and finally when the crotch is moved forward to the point that it can not continue to move forward, then the center of gravity is raised to form a straight line with the knees, that is, to restore to the starting style and so repeated practice.

Split, also known as a horse, refers to the movement of the legs in the opposite direction and the buttocks on the ground, which is a common body movement, used in gymnastics, martial arts, dance, ice skating, performing arts, water sports and many other sports fields, is an important skill for basic exercises, in order to improve and maintain the flexibility of the body. Splitting can be divided into two types: vertical splitting leg and horizontal splitting, due to the danger of splitting action, if not through professional guidance and training, you can not rashly carry out splitting action. In addition, it is also necessary to have a suitable field and maintain clear space to avoid collision damage.

Stretching the ligament should not be rushed, and if you use too much force, it is easy to strain the ligament. But what you have to have is the spirit of being able to endure hardship, so it will be very simple, try to slowly lower the fork, trembling down little by little, until you feel the limit, and then hold on for 10 seconds. It's better to have someone to help with the leg press, so that in less than a month, you'll be able to do a good split

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Here's how to practice splitting at home:

1. Preparation.

Anyone who exercises regularly knows that it is best to wear loose and comfortable clothing when exercising, and splitting is no exception. Before warming up, it is recommended to change out of leggings, jeans, yoga pants, sweatpants and other loose or comfortable and elastic clothing. At the same time, you also need to prepare yoga gymnastics mats, yoga foam tiles, if you have carpets at home, there is no need to prepare mats.

2. Warm-up work.

There are many warm-up jobs, such as shaking limbs, twisting the waist, skipping rope, jumping jacks, etc., to relax your body's muscles, which can gradually make your body enter a higher intensity of exercise.

3. Stretching work.

Pull the ligaments of the whole body, body stretch, waist stretch, back stretch, leg stretch, such as palm touching the ground, prone hip extension, single knee extension, kicking, lunge, servant step leg press, etc. Take the leg press and leg stretch as an example, as long as you have objects of the right height in the home, you can use them such as windows, tables, bookshelves, etc. It is important to note that all stretching movements should not be performed quickly, otherwise the ligaments will be injured.

4. Start practicing splitting (vertical).

Spread out the mat and place the yoga blocks on either side of the mat, the purpose of the yoga bricks is to provide you with support, not essentials.

Start by trying to split the fork, first stretch out the front leg and step on the back toe on the mat; The hind legs are slowly pulled back while the front legs are slowly stretched forward; When you start to feel that you can't stretch, hold the position, breathe deeply, and hold for about 30 seconds; Then slowly stretch forward, hold again, and so on; Relax your legs and cycle the whole process 3 to 5 times, pulling down a little more each time.

5. Start practicing splitting (horizontal).

Try a horizontal fork: point your toes straight ahead, keep your upper body upright, and slowly spread your legs apart. If you feel a little bit of pain, hold the position, take a deep breath and relax, and hold it for about 30 seconds. Then slowly spread your legs, then hold, and so on; Relax your legs and cycle this process 3 to 5 times, slowly raising your limits.

6. After the exercise, you can massage your legs and relax your legs.

Let's stick to the practice of splitting, knowing that Rome was not built in a day, and splitting is not something that can be practiced in a day. In the process of practicing splitting, you should insist on gradual progress, increase your limit slightly every day, and don't rush it so much that it hurts your body.