Author:
Monica Porter
Date Of Creation:
16 March 2021
Update Date:
1 July 2024
Content
- Sit on the floor with legs shaped like a wide V. Press your feet against the wall if this helps spread your feet wider.
- Keep your back as straight as possible, lean to the right, and try to touch your toes with your hands. Don't worry if you haven't done it yet - just do your best. Hold this position for 30-60 seconds, then repeat on your left leg.
- Next, straighten your arms in front of you, as far away as possible. Try to touch your chest on the floor. Hold this position for 30-60 seconds.
- To touch your toes while sitting, sit with your feet pressed together, toes facing the ceiling. Lean forward and try to touch your toes with your hands. If not, hold ankles. If you touch your toes too easily, try holding your hands around the soles of the feet. Hold this position for 30-60 seconds.
- To touch your toes while standing, stand with your feet pressed together, then bend over and try to touch your toes. Don't bend your knees and try to keep most of your body weight on top of your feet instead of heels. If you are really flexible, try to put your palms on the floor. Hold this position for 30-60 seconds.
Sitting frog. The frog sitting position affects the groin and inner thighs, and is very important for the leg splits.
- Sit on the floor and bend your knees until they are facing out, and soles of your feet pressed together. Try to push your knees as close to the floor as possible (use elbows if necessary), while at the same time pull your heels as close to the groin as possible.
- Sit with your back as straight as possible. Hold this position for 30-60 seconds. For more stretching, place your palms on the floor in front of your toes, then try to stretch your hands as far as you can.
- Enter the forward strike position by taking your right foot forward and arching both knees until your right thigh is parallel to the floor, with your left shin touching the ground.
- Place your hands on your hips and keep your back straight. Slowly move your body weight forward until you feel the hips and upper thighs stretch.Hold this position for 30-60 seconds, then repeat on the other leg.
Stretch your quadriceps and hamstring muscles. The quadriceps and hamstrings are two of the most important muscles involved in splitting, so you should exercise them as well. Here are two stretches of these muscles:
- To stretch your quads, kneel down in a forward step, and keep knees under your knees if needed. Keeping your back straight, reach behind grab the foot of your back leg and pull it toward your buttocks until your quads muscles feel tight enough. Hold this position for 30-60 seconds, then repeat on the other leg.
- To stretch hamstrings, lie on your back on the floor and place your feet on the wall. Keep your lower back on the floor with your hands reaching up to your toes until it feels tight enough (but not painful). Hold for 30 seconds.
Method 2 of 3: Work out safe and effective leg flexions
Warm up before splitting. Proper warming of the body is absolutely essential before stretching muscles or splitting legs.- Warming helps prevent muscle tension (which keeps you from moving for a while) and also helps you stretch deeper.
- You can warm up any way you like, as long as the blood circulates throughout the body. Try spending 5-10 minutes dancing around the house, running around the block, or jumping passionately to your favorite music.
Find your support. Any job will be easier to do with a friend to support and encourage.
- They can help stretch your legs and keep them deeper by pushing your shoulders or legs down when you are in position. But you have to remind them to stop immediately at the signal, and they must be people you fully trust!
- You can also suggest a contest to see who spreads your legs first, which is an incentive to work harder.
Know your limits. Exercising for a week is quite difficult, so it's important not to force yourself too hard, and safety is more important. Progress will be even slower if you are injured. The general rule of thumb is to only stretch your legs slightly if you wake up that morning and feel pain. If you exceed the limit when stretching your legs too tight, take a full day or more of rest. To prevent this from happening, exercise slowly and always warm up first.
- During the flexing session you should feel enough tension in the muscles, but no pain at all. If you feel pain, this is a sign that you are trying too hard.
- Overdoing it can lead to muscle strain and other injuries, keeping you from reaching your goals early (or probably never).
- It is better to work slowly to achieve a safe technique, rather than burn off the stage and injure yourself.
Method 3 of 3: Start lifting legs
Get in the right position. After each stretching session, take some time to do actual leg flexing. First, enter a preparatory position:
- If you want to extend vertically, kneel on the ground and stretch your front legs out in front of you, your weight on your heels. Bend your knees back so your shin is on the floor.
- If you want to cross, stand up straight and slide your feet apart to get into a standing position with your toes and knees facing the sky.
Slowly lower your body. When you are ready, start lowering your body slowly and carefully into your chosen leaning position.
- Use your arms to support your body mass while you are lowering. If you are splaying, place one hand on the floor on one side of your front leg.
- If you are spread horizontally, place both hands on the floor in front of you, hands not shoulder-width apart.
- Your arms will bear most of your body weight, slowly spread your legs wide by sliding your feet on the floor. Continue sliding until your legs form a 180 degree angle. Congratulations, you have successfully charged!
Relax your muscles. If you can't push down completely, take a deep breath and try to relax all your muscles.
- Many studies have shown that relaxation techniques can make a huge difference to flexibility, especially if incorporated into a daily routine of stretching muscles.
- Additionally, relieving tension in your muscles can reduce the risk of injury from stretching exercises.
Hold this position for 30 seconds. Once you are in the tapering position you should hold for 30 seconds. You should feel the muscles stretch deeply instead of pain. If you feel pain in a ragged position, get out of the position immediately and continue stretching for the next few days, until you can hold the lean position completely without pain.
Swivel legs more than 180 degrees. You may be completely satisfied with the practice of the threading technique and don't want to go any further. However, if you want to keep exercising more difficult, you can try "leg splits more than 180 degrees" (legs form an angle greater than 180 degrees).
- This is a rather intense muscle stretch, so don't try it too soon. You should feel absolutely comfortable with the normal tapping before trying to do more than 180 degrees.
- The practice is to place a pillow under your front feet (or under both feet if you are swinging) after you are in the splitting position. Over time you can add more pillows to increase stretch.
Advice
- The muscles need to stretch for 90 seconds before they can spread. Therefore, you should stay in the stretched position for at least this time.
- Stretch while you're watching TV or movies to distract yourself.
- To warm the legs is to work the leg muscles not too hard, but enough to feel the tension in the muscles.
- Shoot while doing the threading and watch again to see your progress.
- You should feel pain the next morning when you wake up. Take a hot shower and start stretching exercises to prevent muscle soreness and constipation.
- Do muscle relaxation exercises every morning and evening. Finding a partner to practice with is more motivating than doing it alone.
- Be careful not to get into the swinging position right away, as there is a high chance of injury if you don't stretch before.
- Do not try to bend your legs more than 180 degrees before you can master the normal splitter. You may experience muscle tension and not be able to perform regular splits.
- Practice doing more than 180 degrees for 30 seconds and then doing the normal swing, continuing to practice alternating between the two.
- It is better to take a forward step and start slipping into a slipping position.
- Practice with a friend. Practicing with a friend will make the experience more fun and they'll also support you.
Warning
- Never perform a rasp without properly preheating your body. You must feel really warm, even hot, before you start to stretch deeply to prevent injury.
