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.
2. First 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.
3. Then you need to fully pull the ligaments of your body. After all, the split action needs the cooperation of all ligaments, and the static pressure method is also used. Leg press's principle is: acid adds pain. Otherwise, it will hurt the ligament!
4. Then gradually try the vertical fork, the front legs are fixed, and the rear legs gradually move backwards. Pay attention to non-slip!
5, split requires enough willpower, you need to find a small partner to help you press, split can help you open the crotch, whether it is beautiful dance or martial arts leg-lifting method, you need to open the crotch.
6, practice for a certain period of time will be successful, don't give up practice after success, to persevere, can challenge more difficult ligament opening, not limited to 180 degrees.