I want to practice splitting in the shortest possible time, how to practice

Don't make a hard slit all at once, it will cause leg cramps or other more serious symptoms. Take your time, you can have a week or so, split it every day, support your hands on both sides, and keep shaking up and down, of course, it will definitely hurt, just endure it. Massage your inner thighs more often at night before going to bed.

I have a secret that warms up before pressing, and then presses after the body is warm.

If you are afraid of pain when pressing, press it until it hurts a little, then stay until it doesn't hurt much, and then press a little more, so that it hurts a little faster and less painful.

Split the crotch, open the crotch first, can not cross the leg is a hard press, although you can also split the fork, but not true, if you want to learn to split the fork must learn to press the leg to live the waist, this is the root of martial arts, there is an old gentleman in his 50s who still does a lot of actions that even teenagers can not do, and it will not be much pain, he is Liu Baohua, the president of the Shaolin Eight Law Association, you might as well look for him. You'll be able to split it in no time!

Agree to "hold back the pain and open it for a while". Many professionals do. Pay attention to the warmth of your legs, hold on, and don't forget to relax after exercising.

Hold on for a week, until it hurts, and that's pretty much it.

The point is not to wear pants, I have several torn ones.

Hold back the pain and open it haha.

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].

It's not possible in one day, but through training, you can practice splitting in a short time.

Pulling ligament splitting training methods》 includes leg slipping, kicking, leg pressing, leg consumption, and splitting! The purpose of leg slipping is to warm up, and slipping the leg alive can prevent strain, by kicking forward, side, and backwards; Leg press, positive pressure requires the leg to be put on the shelf, the leg is straightened, the toes are hooked, the head is elastic and trembling forward, the side pressure requires an arm to detour the head side and move the toes with the hand, the same is required, the rear press foot surface is pressed back on the shelf, the arms are balanced, the head is tilted back, the elastic pressure is pressed, and the legs are also consumed after the leg is pressed, that is, in the case of the leg press in place, control this state and hold on to it for as much time as possible! In the next step, when practicing splitting, it is best to alternate horizontal and vertical forks, and the elastic downward pressure can be combined with the 'consumption' pressure, which can promote each other!

Key points: Step by step, do not rely on brute force, otherwise it is easy to cause unnecessary injuries. The above methods are combined with leg lifting training, insist on doing it seriously every day, and the amount of training is better than an hour in the morning and evening.

Note: If you have the conditions, you can buy a stretcher, and the progress of practice is faster!

Do a servant leg press before splitting, and then do this action.

Requirements: 1. Horizontal splitting fork (left and right splitting). Spread your legs to the left and right, with your toes facing forward and your feet facing down on the ground, keeping your body straight. When splitting, the legs should be slowly spread apart, and the hands should be stretched out with their palms flat. You can also lean forward and lie on the ground.

2. Vertical splitting fork (front and rear splitting). Hook the front feet, straighten the legs, hook the back feet horizontally, touch the inside of the feet, straighten the waist, face the front legs, look at eye level, stretch the hands left and right, and stand up on the side of the palms.

Friends, the requirements for splitting legs: when splitting, it is necessary to be gradual and gradual, and you must not be in a hurry, otherwise it is easy to hurt the body; Be sure to relax your limbs when you practice, and only when you relax your limbs can you pull the ligaments apart.

If you work hard, it's about a month and a half. But don't rush it. Remember.

I've been able to split down, I was 18 years old to see that it was learning, I will tell you some attention to the place to pay attention to and the first practice of splitting, the force should be light, when practicing for a period of time, you can gradually increase the pressure; If gravity A is applied at the beginning

Take your time little by little, start a little bit every day, and practice regularly.

Even the best in the summer, sweating after running and slowly pressing down.

I've learned to grit your teeth and push hard.

You can't be tough! I used to use the horizontal bar to lift my legs up at first, and I practiced every morning. Slowly the flexibility becomes better, and then hold the horizontal bar to split, don't be too anxious. Estimate.

Three or four months is fine!

This lesson can't be rushed, step by step, take your time. I've heard Shaolin Temple practice martial arts before, and then slowly raise it.

1. First of all, do warm-up activities first, jump rope for five minutes, not too fast and not too slow, and keep your heart rate between 110 and 130. Then, rotate the waist, knees, and neck of the body to relax the body muscles and prevent strain.

2. First try to put your legs at the appropriate height, windows, walls, etc. Generally, it is recommended to use the static pressure method for people over 16 years old: hold the pressure on the leg for 30 seconds, and then change to the other leg, pressing each leg about 5 times.

3. Then you need to pull the ligaments of the body comprehensively, after all, the splitting action requires the cooperation of each ligament, and the same static pressure method is used, and the principle of leg pressing is: soreness and pain reduction. Otherwise, it will hurt the ligaments!

4. Then try to fork it step by step, fix the front legs, and gradually move the back legs. Pay attention to non-slip!

5. The cross fork needs enough willpower, and you need to find a partner to help press. The crossbar helps you open your crotch.

6. After a certain period of practice, you will be successful, do not give up the practice after success, be persistent, you can challenge the ligament of higher difficulty, and do not limit yourself to 180 degrees.

How do I split quickly? Makes you more flexible.

The longitudinal fork is still very simple If the age is not very old to do some normal leg presses, after warming up, more rubbing is not a big problem, it can be formed in a month or two, if you are older, it doesn't matter, you can't play for a longer time, of course, there will be more pain.

If you're a beginner, the ligaments are generally tight. : At this time, you need to press your legs frequently, and the place (height) of the retreat should be higher than the parallelism.

If you have a little foundation, you can find someone to help you press, and you can add some weight. If you don't understand anything, please ask.

When two people are in place, sit on the ground with their legs as much as possible.

Du points big, let your helper also sit on the ground, with two feet against your two specializations.

The foot is ankle-based. The assistant pulls your hands and leans back while pushing your ankles forward, or, the helper grabs your belt and pulls your PP off the ground, you sit down with your hands in front of you, and the helper is responsible for maintaining your balance. ps:

When looking for an assistant, look for someone who has longer legs and more strength than you.

When practicing the vertical fork, let your assistant stand with his legs apart, you hold his waist, the legs are one in front of the other, the front leg passes between his legs, the back leg is straight, the assistant moves forward, until your upper body is at a right angle to the ground, your upper body is straight, the assistant slowly squats, the assistant moves the center of gravity left and right, slowly stands up a little, and then squats down again, moving the center of gravity. Repeat this process several times. ps：

The hind legs must be straight, the knees must not be bent, the upper body should be kept straight, and the assistant should move the center of gravity left and right to allow each side of the muscles to be stretched.

When you are alone, you can find a target rod that suits your level, or you can also be on the ground, but the effect is not very good, and the operation method is as above.

Attention to detail.

No matter what posture you take, keep your legs knees straight and your toes back, hold still for at least 10 seconds and no more than 30 seconds in each position (too long can damage the ligaments), and always keep your head and body straight, that is, don't lower your head. Even if it hurts, you should relax your whole body, and you must not fight against external forces. Don't practice on smooth surfaces with socks on – you can't control how much you push down.

Recommended: barefoot, boardwalk.

If you've gone down before, it's still relatively simple, the first one: first you press the leg first, move the movement, and then hold the stem kick next to the right leg, (to be explosive) if you move the kick is bigger for you, and then split. The second:

Hold the stem into the usual leg press posture、Then the leg on the stem stretches forward or the supporting foot slides back、If you are not afraid of pain, try to pull the amplitude apart、You can split、。 This method is faster, this is the method I have really used, and it is very effective

Running, running to the point where you can't run no matter how you run, when you start to stretch, you can't stand on your own, you can get help quickly.

Even if it is pulled for a while, can it be guaranteed to be done every time, this kind of thing still has to be slow to last.

Insist on two weeks, tear the leg every day, it will be very painful, tear the leg for 30 minutes, kick the leg immediately, to use all your strength, this method will work quickly. Be sure to persevere, it will hurt more and more day by day, and then slowly there will be no feeling.