Practice segmentation:

1, choose suitable shoes and venues before practicing splits.

It is best to choose non-slip and soft dancing shoes. These shoes are very comfortable to wear, and it will be easy to practice downward movements such as splits. In addition, the venue for practicing splits should be flat and wide, and it is best to choose a wooden floor venue.

2. Warm up.

Before practicing splits, you can do more leg lifts to fully relax your muscles, and then you can prevent cramps and other problems when practicing splits. You can also squat 10 minutes at a time, which is very helpful for practicing splits.

3. Practice pulling ligaments.

It is best to practice pulling ligaments before going to bed every night. The specific method is to do warm-up activities first, starting from the most basic leg press, which can be divided into fast pressing and slow pressing. Press it slowly for 30 to 40 seconds, gently stretch your muscles and feel slight pain. Just press it quickly. leg press, the pain is closed. Pulling ligaments is mainly perseverance. You can't fish for three days and dry the net for two days because of pain, so you can't practice splits well. It usually takes about a month to practice.

Extended data:

1, leg press: This is the most basic training content in basic skills training, including front, side and hind leg pressing. Leg press should pay attention to the upright leg joints, open and straighten the instep outward, and open the hip outward. It may be a little hard to press at first, but try to press each leg and control it for a while when you feel pain.

2. Kicking: Although leg press is in pain, he can't achieve any significant effect. The most important thing is kicking. When kicking, keep your body upright and your instep straight, and use the power of your instep to drive your kick. Don't worry if you can't play well at first. The point is that your movements should be standard, and you need to kick forward, side kick and back kick.

3. Press the shoulder: When pressing the shoulder, put the arm straight on the handle. The distance between the legs is shoulder width. The head and spine should be relaxed, and you can feel the shoulder ligament being stretched when you press it down.

4. Waist: The softness of the waist is the basis of the beauty of dance. First, hold the handle with your left hand, then exhale, and the waist will naturally relax downward. After ten times, change the right handle. Be sure to go back to your waist after practice, that is, squat on the ground and hold your legs with your hands.