How to practice splitting in your thirties, and how long does it take to practice splitting in your

Method steps.

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

2.Try to lower your legs to the proper 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.Comprehensively pull the ligaments of the body, after all, the splitting action requires the cooperation of various ligaments, and the static pressure method is also used, and the principle of leg pressing is: soreness and pain reduction. Otherwise, the ligaments will be injured.

4.Then gradually try to make a vertical fork, with the front leg fixed and the back leg gradually moving backwards. Pay attention to non-slip.

5.Horizontal forks require enough willpower.

You need to find a buddy to help press, the horizontal fork can help you open the crotch, whether it is the beautiful dance or the cool leg of martial arts, you need to open the crotch.

6.After a certain period of practice, you will succeed, do not give up the practice after success, be persistent, you can challenge the more difficult open ligaments, do not limit yourself to 180 degrees.

Please try not to practice, even if you have amazing perseverance and forcibly pull the ligaments to make a splitting motion, you can now perform in front of people, but it will do you more harm than good in the future!

You can naturally unblock the tendons and stretch the ligaments by kicking more legs or practicing internal boxing, and proper and reasonable exercise will benefit you for life, while splitting and the like are too reluctant and will not benefit others after all.

Wishing you good health and happiness!

It's a little late, and the main thing is to see perseverance.

It is recommended to practice more gentle martial arts, such as Tai Chi.

Let's see if you can endure that hardship.

Practicing a good split is related to the practice method, practice time and exercise intensity, and each person's ligament stretching situation will also be different, so there is no accurate number to summarize how long the split will be practiced well. For younger people such as children and teenagers, it may take about 3 months to practice splitting.

For people who are already adults and are not as flexible as children, their bodies will be stiffer, the difficulty of stretching will be greater, and the time required to practice splitting may take more, and half a year or a year is also possible.

Precautions for practicing splitting.

1. Choose non-slip and soft dance shoes. Such shoes are very comfortable to wear, and it will be easy to practice splitting and other pressing movements, in addition, the field for practicing splitting should be flat and wide, and it is better to choose a wooden floor field.

2. Before practicing splitting, you can run with high legs more, so that you can fully relax your muscles, and you can prevent cramps and other problems when practicing splitting. You can also squat and squat horse steps, each time for about 10 minutes, which is very helpful for practicing splitting.

About 3 months. Move your muscles and bones a little in the previous week to allow your body to get used to it. After a month, when you feel pain in the leg press, you should continue to press down, try to use your chest to stick to the leg, and keep it for a longer time. Every time you press your legs or waist, you should first go to a run to warm up. <

About 3 months. Move your muscles and bones a little in the previous week to allow your body to get used to it. After a month, when you feel pain in the leg press, you should continue to press down, try to use your chest to stick to the leg, and keep it for a longer time. Every time you press your legs or waist, you should first go to a run to warm up.

Splitting is the advanced stage of flexibility training, which is the basic skills of martial arts, dance, gymnastics, yoga body training and other physical learning, also known as a word horse divide, vertical splitting legs: the front and back of the legs are separated into a straight line, the hands support the ground so that the upper body is straight, and then strive to make the body vibrate downward to separate the legs back and back to a line, and sit on the ground for the closure. Horizontal split:

The legs are separated from the left and right in a straight line, the left hand is supported in front of the body to keep the upper body straight, and then the body is pressed down to the left and right of the legs, separated into a line, and sitting under the ground is qualified.

The best practice on splitting is as follows:

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 lower back - "lie 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. Practice the art of splitting.

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.

Precautions: For the mastery of time, it is best to press the leg for 15-30 minutes. After the leg press, you need to kick the leg to help train the ligaments and muscle strength.

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. With the right approach, it's normal to experience pain a week before the initial workout, and you can use a warm compress to relieve the pain.

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.