How to practice splits quickly? Many people like to practice dancing. For friends who learn dancing, splitting is no stranger to everyone. This is a basic skill that must be mastered in the process of learning dance. Let's see how to practice splitting quickly.

How to quickly practice splits 1 1 and the types of splits?

Generally, there are two ways of splitting, one is horizontal splitting and the other is vertical splitting. The leg muscles of these two kinds of cheating exercises are mostly the same, but there are also differences. Anyone who has practiced these two kinds of splits will know that vertical splits are easier than horizontal splits, and the requirements for toughness will be lower and easier to learn. But the most standard dividing method is horizontal dividing, which is the most recognized and most helpful for leg shaping, and many people who shape will try it.

2. Preparation before splitting

If you want to learn to split your legs quickly, you should pay more attention to the preparation before splitting your legs, especially when the toughness of your legs is poor at first. First of all, you should warm up your whole body a little before cheating, just like moving your joints before running. In particular, we should pay more attention to the warm-up of the legs to avoid leg injuries caused by insufficient warm-up when splitting the legs. It is more appropriate to wear yoga clothes or loose clothes when practicing splits.

3, the steps of splitting

Put on the right clothes to warm up, and then it is the highlight of the split. First, lift one leg and put it in a place with appropriate height, such as railings and window sills. Then stand upright, then slowly approach the leg position vertically with your back, and keep this position for 30 seconds before changing the other leg. This is a leg static pressure method, which can effectively stretch the bones and muscles of the body to make it more resilient and learn to split quickly to a greater extent.

Stretching preparation

warm up

Warm-up before splitting is a crucial step, which can effectively avoid sports injuries and make your muscles softer. You can warm up by running for 5 minutes, jumping and dancing to your favorite music.

Every day 15 minutes.

If you stretch for 2 minutes at a time, twice a week, you will never learn to split. You must strictly follow the schedule and set aside at least 15 minutes for practice every day.

Write this 15 minute into your schedule, and don't give up anyway. If you are a busy person, you can spare 15 minutes to do stretching while watching TV, reciting formulas or even waiting for takeout.

Remember, the more you stretch, the faster you can learn to split. If you really want to learn as soon as possible-whether it's gymnastics, dance class or karate, you might as well spend 15 minutes in the morning and evening to get in touch with each other, which can speed up a lot of progress.

Know the limits of your body

When practicing leg separation, you should feel good high-intensity stretching of leg muscles, rather than any discomfort or even pain.

If you really feel pain, you should immediately stop the ongoing stretching, because it is likely to cause serious muscle damage.

If your muscle is really strained, you may never be able to separate again.

How to quickly practice the split 2 stretching method

V shape stretching

Sit on the ground and spread your legs into a V-shape, or press your feet against the wall for deeper stretching.

Keep your back straight, press down to the right, hold your right foot with both hands, and change your left foot after 30-60 seconds.

Then stretch your arms forward as far as possible so that your chest is close to the ground and keep moving for 30-60 seconds.

Sit and touch your toes and stretch.

Sit on the ground, straighten your legs forward, put your feet together and lean forward to touch your toes.

If you really can't reach your toes, grab your ankles. If you can't touch your toes easily, you can touch the soles of your feet.

Remember to keep your back straight and pause for 30-60 seconds.

Touch your toes and stretch while standing.

The action is the same as the last action, except that the sitting posture is changed to standing posture, the legs are close together, the body is kept upright, and the body leans down as far as possible to touch the toes.

Be careful not to bend your knees, so that most of your body's weight is placed on the soles of your feet, not on your heels. Keep moving for 30-60 seconds.

If your body is already flexible, try to press your palm to the ground.

Butterfly stretching

Sit on your knees so that your feet can be together. Press your knees down and use your elbows if necessary for 30-60 seconds.

When stretching, be sure to keep your back straight and pull your heel as close to your body as possible.

If you want to increase the difficulty, you can stick your head to the ground as much as possible.

Kneeling and stretching

Kneel on your knees and pull one leg in front of you, keeping it completely straight.

Put your hands on both sides of your straight legs, lean forward, hold for 30-60 seconds, and then switch legs.

To make it more difficult, you can put your stretched legs on the front side of your body above the ground, such as on a pillow or cushion.

Practice splitting

The best stretching action of split is to practice split action, practice how to do right split, left split, middle split or choose one of them.

Practice all kinds of splits slowly and press your legs down carefully. When you feel that you have reached the limit, keep it for 30 seconds, and then take a rest before continuing. Try to make a little progress every time.

How to practice chopping 3 1 quickly? 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.

"benefits" of splitting

Good body flexibility, no matter what you do, you can better meet the requirements of action. By splitting, the stretching ability of ligaments and muscles can be enhanced, the range of motion of joints can be increased, and the flexibility of the body can be enhanced.

Through the split movement, the blood of the lower body far away from the heart can slowly flow into the heart, which can reduce the weight of the product and eliminate 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.

Legs are prone to edema due to blood stasis. Cleavage can promote blood circulation of legs and improve the phenomenon of leg edema.

When you split, you need a strong sense of balance to keep the split posture. If you practice splits frequently, you can exercise your sense of balance.

Matters needing attention when splitting

Do what you can: when splitting, you should do it step by step and do what you can, and you can try it bit by bit. Don't force yourself to split it at the beginning, which will easily strain the ligament of your leg.

Massage the leg after splitting: After splitting, massage and knead the leg to relax the tight muscles during splitting.

Cooperate with other aerobic exercise: Split leg can cooperate with aerobic exercise, such as jogging and skipping rope, which can strengthen the effect of stovepipe.