1. Do warm-up activities first, jump rope for five minutes, neither too fast nor too slow, and keep the heart rate between 1 10~ 130. Then, turn your waist, knees and neck to relax your muscles and prevent strain. Try to put your legs at the right height, windows, walls, etc. Generally speaking, it is recommended that people over the age of 16 adopt the static pressure method: keep one leg pressed for 30 seconds, and then change the other leg, and press each leg for about 5 times.
2. In order to activate gluteal muscles, deeper stretching is needed. The soles of your feet are relatively close together in front of you, ready to do "butterfly stretching". Stretch slowly to avoid strain. Stretch your lower body with a low lunge or lizard. Lizard pose is a yoga posture that can help you open your hip joint and stretch your hip muscles.
3. Sit up straight, straighten your legs, open to both sides as far as possible, take a deep breath when stretching, and feel the muscles relax before exhaling. Now we need to do further stretching. Put the cylindrical pillow horizontally in the center of the mat, and put a yoga brick on each side of the mat. When you try to split, support you with yoga bricks and cylindrical pillows. Once the cylindrical pillow is ready and you no longer feel nervous, take off the cylindrical pillow and try again.
4. Repeat stretching and splitting exercises. To split up, it is essential to practice every day. Some people can complete the split in one day, but for most people, it still takes some time to achieve the flexibility required for the split. Practice for 20 to 30 minutes every day, and one day you can split the perfect horse.
Advantages of fork:
1, improve the flexibility of the body: the body has good flexibility, no matter what it does, it can better meet the movement requirements. By splitting, it can enhance the stretching ability of ligaments and muscles, increase the range of motion of joints and enhance the flexibility of the body.
2, skin tension: through the split movement, the lower body blood far away from the heart can slowly flow into the heart, which has the effect of eliminating congestion. It can also speed up blood circulation. If the blood in the body can circulate well, the skin will be full of tension. Therefore, people who will split are not only soft in body, but also full of tension in skin and face.
3, improve leg edema: the leg is easy to edema due to blood stasis, split can promote blood circulation in the leg and improve leg edema.
4. Exercise a sense of balance: When splitting, you need a strong sense of balance to maintain the posture of splitting. If you practice splits frequently, you can exercise your sense of balance.
5, not easy to fatigue: generally, if there is congestion in the blood, lactic acid will accumulate and become very easy to fatigue. Lactic acid is related to blood flow. Split can promote blood flow and relieve fatigue.