How to do splits without basic skills

Splits are the most common basic movements for dancers. Splits can improve a person's flexibility and make a person look taller. For those who do not have basic skills, if they want to practice splits, they must understand some precautions. First of all, they must do warm-up exercises to avoid joint stiffness and muscle strain. It is best to do it under the guidance of a fitness coach. Let us learn about this aspect.

How to do splits without basic skills

1. First, do 5 to 10 minutes of warm-up exercises to activate the meridians, such as side leg stretches, to prevent the joints from becoming stiff due to lack of exercise, and to allow the muscles to adapt first.

2. If it is the first day, you can find a place where you can put your legs and try to stretch your legs. Try to press your head onto your legs and hold for 10 seconds. Repeat this until you can press your head onto your legs.

3. After you have mastered the action of pressing your head onto your legs, you can extend the number of seconds in the days ahead from 10 seconds to 20 seconds, then to 30 seconds, 1 minute, or even several minutes. At the same time, raise the height of your square leg according to your own progress, and be sure to take both legs into consideration.

4. Train according to the above method every day for about 15 days, and the effect will be very significant. This is what the author has personally tested. Of course, in order to achieve better results, the author also combined it with morning exercises, that is, going hiking in the morning, and starting various leg stretching and kicking exercises at the top of the mountain, which makes the flexibility much better than before. Except that it is a bit hard and difficult to persist, it is not as painful as professional hip stretching.

5. With the foundation of the previous 15 days, the remaining 15 days will become a little easier. You should start trying splits in the next 15 days. Before practicing splits, you should repeat the previous content first, which will help strengthen your basic skills. When practicing splits, you can find a support, such as the side of a sofa, so that you can slowly press down according to the progressive strength. Practice a little bit every day, and you can achieve the desired effect in about 10 days.

Splits precautions

It is best to warm up before practicing splits, such as running, to fully relax the muscles, so that you can prevent cramps and other problems when practicing splits.

When you start doing the splits, the movements should be slow and gentle. Avoid using violent force in order to achieve quick results, or asking others to apply external force to help you. If you use improper force, it may cause harm.

After successfully doing the splits, continue practicing standing up with your feet instead of just using your hands to support yourself. Although it is quite difficult, it is very helpful for leg muscle training over time.