12 year old chubby, how to practice horizontal and vertical splitting?

1. Leg slipping. The purpose is to warm up and prevent strains by means of forward kicks, side kicks, reverse kicks, etc.;

2. Positive pressure. The legs are required to be placed on the shelf and straightened, the toes are hooked, and the head is elastic and forward;

3. Side pressure. Require the legs to be placed on the shelf and straight, the toes are hooked, the head is elastic and the head is trembling forward to tease the stool, and one arm is wrapped around the side of the head and the toes are lifted with the hand;

4. Back press. The top of the foot is required to be pressed back on the shelf, the arms are balanced, the head is tilted back, and the elastic pressure is pressed;

5. Splitting. It is required to alternate between horizontal and vertical forks, and the elastic downward pressure is matched with the pressure consumption to promote each other.

Key points: step by step, do not crack and rely on violent pressure, otherwise it is easy to cause unnecessary injury.

The above methods are combined with leg lifting training, insist on doing it every day, and practice carefully, the amount of training is better than one hour in the morning and evening, and it can be practiced as soon as possible without interruption.

Pressing the side legs, lying on the frog, you know? Then strike.

Find a heavyweight to sit on the pp, you have to insist on it, don't be afraid of pain, it's almost the same after the frog goes down, often tear your legs on the side (lie on the ground, find someone to move your legs up from the side, hold them with your hands for about 10 minutes and then change to the other leg), sit facing the wall, lie on the wall with your upper body, find someone tpp, choose any one, but insist on practicing every day.

If you want to go down the bai cross fork, you must first not be afraid of the pain, but also.

Hang on. First of all, you.

Zhi first press the big span, go down to the dao after the inner and lower cross fork is much better, to hold firmly, but also to press the side leg, press hard, the leg on the ground slowly go out, is a straight line, the left leg and the right leg are the same, it takes a while when pressing the leg, otherwise it will not work. After pressing the leg, kick the side leg and kick it high. In about ten days, in the lower cross, you will have unexpected miracles, but you have to persevere, I suggest that you have someone to accompany you during the practice process, who can cheer you on, so that you will not give up easily.

The cross can only be lowered when your hip is open... Open the hip and lie on the frog more.

Practicing splitting can make your legs more flexible and flexible.

Pay attention to the crotch when the cross fork starts to press, don't press too hard, it will hurt the crotch, it is best to grind the crotch before the cross fork, it will be better to go down, both feet are heels on the ground, the instep behind the vertical fork should be close to the ground, the front heel is on the ground, and the body is as upright as possible.

Hello, I'm a 2nd dan black belt in taekwondo, and we train a lot. It is not easy to cross the fork. Before pressing, it is necessary to fully warm up, heat expansion and cold contraction.

Press on one leg first. Slowly increase the height of the side pressure. Don't rush.

Press 100 times a day (200 on both legs).Try it out a week. It must be opened within three weeks.

It's only nineteen soon.

In fact, there must be a certain procedure for pulling the ligament, you must warm up, you must move open, or it is difficult to heal after the ligament strain, you can run in the community for a few minutes, as long as you feel warm, do stretching exercises and the like, the community has those railings and the like, you can make good use of them, the advantage of the railing is that you can stick to the railing, slowly control, and it is best to reach the limit every time you pull the ligament, so that you can improve, of course, the early stage is a little fortunate and a little tired, stick to it and you will be the winner, oh, I wish you success，

Splitting not only requires good ligament flexibility, but also crotch opening. At the same time, it should also be combined with the practice of leg slipping (kicking), such as high kicks, cross kicks, inside legs, swing legs, side lifts, back kicks, etc.

For the initial practice of split ends, you can first take a sitting position, sit on the ground, straighten your legs and spread them apart to the sides of your body to the extreme, and keep your upper body upright. Then touch the ground with both hands, stretch very far ahead, the upper body leans forward with the hands, keep the legs, until the hands are stretched forward to the extreme, the whole upper body is basically flat on the ground, hold this position for a while, and breathe normally. Then get up; This action can be repeated several times.

After that, still maintain a cross-sitting, hands in front of the body and back of the body to support slightly, with the hips to drive the upper body to the left and right to turn the body, the position of the legs remains the same.

Pay attention to the gradual exercise, try to relax the limbs, and do not use brute force to avoid injury.

The method of splitting the words:

First of all, you need to warm up and make your body sweat, so that you can't make your body too tense; Generally speaking, running for 10 to 15 minutes is more effective, but if you're at home, you can do some preparatory activities, do serious exercises, or do exercises such as high leg raises.

The point is to sweat!

Then spread your legs apart and slowly chop them down (preferably on a smooth floor, so that one person is more effective), and when you feel that you have reached the limit, (it is better to have someone help you, but you can do it yourself, but the effect will be reduced) move one foot outward, and at the same time do not move the other foot! Stop when you can't stand moving your other foot for 10 seconds.

Finally, follow this method for five sets;

If you are really cruel to yourself, you will be able to completely fork it in less than a month! The question is whether it will be able to persevere.

Usually we train for an hour in the morning and one hour in the evening.

The ligaments of the 11-year-old are still very soft, and tomorrow I will run and press, and I will be able to split soon. The girl I know is about 12 years old, and the split can basically go down in 1 week.

Do you practice it yourself? 11 years old? It is best to practice in the company of an adult;

Put your feet high every day and try exercising.

Horizontal forks and tree forks are OK I want a fast and good way.

How to do the right practice with a split? Check it out.