Key points of transverse splitting method: transverse splitting refers to dividing the legs into a line. Hold your hands in front of you to make your upper body stand upright, and then try to make your body vibrate downwards until your legs are separated into a line and you sit under the ground. Cross splits can be used for difficult dance steps, such as bending and jumping. The best way to practice the transverse split is to stretch the leg ligaments at various positions of the transverse split.

1, fork leg press.

Sit on the floor in a cross-split posture, stretch to both sides as far as possible with the strength that your legs can bear, press your left arm and body to the right as far as possible, touch the tip of your right foot as far as possible with your left hand, and stretch your right arm in the direction of the other leg. Hold this position for 20 to 30 seconds. Practice on the other side

2. Cut forward.

Starting from the cross-split posture, stretch your legs as far as possible to both sides, straighten your knees, lean forward, stretch your upper body as far as possible, keep your back straight, and try to lie flat on the floor with your hands supporting the ground. Hold this position for 20 to 30 seconds.

Training method of fast descending fork;

1, breaststroke prone, two thighs open to both sides at 90 degrees to the body, thighs and calves are also at 90 degrees to the ground, put our strength on the crotch and press the crotch to the maximum. Do five groups, each for 5 minutes, and rest for 30 seconds between groups.

2, butterfly (baddha konasana), hips sitting on the ground, body perpendicular to the ground and thighs. The feet are opposite, the soles of the feet are close to the crotch, and the outer sides of thighs and calves are close to the ground. Do five groups, each for 2 minutes, and rest for 30 seconds between groups.

3, half breaststroke, this action is similar to lunging and falling fork. On the basis of frog squatting, straighten one leg, press the center of gravity on the buttocks, and exchange feet for practice. Do five groups, each for 2 minutes, and rest for 30 seconds between groups.

4. Turn the cross over and open your legs to the sides as much as possible. Hips, thighs and calves stick to the ground, and the body keeps jumping forward and leaning backward, so that the inside of the crotch is fully stressed. Do five groups, each for 5 minutes, and rest for 30 seconds between groups.