1. Hold the pelvis with both hands, jump and kick, then kneel with both feet, lean forward and move sideways from left to right.

2, the whole body upright hands touch the ground palm down, stretch left and right, slowly breathe and stretch the whole body, put one foot on the other knee to stretch the hips and move down.

3. Pull up the ipsilateral leg with one hand to stretch the thigh close to the hip, and stretch the elbow and calf towards the wall, with one leg in the center and one leg backward.

Matters needing attention in practicing splits

1. Before practicing splits, choose the right shoes and venues.

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.

Step 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. Stretching ligaments is mainly perseverance.