Fists often appear in many dances and martial arts. Learning to split can make your legs longer. There are two kinds of splits, one is a horizontal fork and the other is a vertical fork. Among them, the cross fork is relatively easy and can be accelerated, while the cross fork needs a period of foundation. Although the vertical fork is easy, you may not get off the fork after practicing for a while, but the horizontal fork will not rebound once it gets off.

First, vertical segmentation

Vertical leg separation means that the legs are separated into a straight line, the hands are supported on the ground, the upper body is upright, and then the body vibrates downward until the legs are separated into a line, and it is qualified to sit underground. Doing this exercise often can significantly improve leg flexibility.

Second, kneeling and lunging.

The practice of vertical splitting can start from the stretching practice of kneeling and sprinting. Kneel on one leg on the floor. Don't cross your toes with your front knee. Keep your crotch straight. Keep your back knee flat on the floor. Keep your shoulders straight. Keep your balance with your hands. The body leans forward slightly and has a slight sense of stretching. Hold this position for 20 to 30 seconds.

Third, reverse lunge stretching

Reverse lunge stretching can also be used for daily cheating. From the beginning of kneeling lunge stretching, the center of gravity shifts to the hind legs. The front legs are straight, the upper body is pressed down, the toes of the front legs are straight, the rear legs are flat on the floor, and the body is supported by both hands. Hold this position for 20 to 30 seconds.