Bifurcation should be gradual, don't rush for success, otherwise it will easily hurt your body; Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligaments be pulled apart. At first, you can do some simple and gentle stretching exercises, and don't make your body feel pain. If you have a handle when practicing, you can practice stretching with the help of the handle.

First, vertical segmentation

Vertical leg separation means that the legs are separated into a straight line before and after sitting on the ground, the upper body is upright, and then the body vibrates downward until the legs are separated into a line before and after sitting 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.