Learn to do the vertical splits in 10 minutes

In life, many people like to practice splits, because splits can improve the flexibility of the body, and splits are the initial basic skills of dancing. Many people choose to practice splits when they are young, because the younger the age, the softer the bones. So when you are older, it is more difficult and painful to practice splits. So how can you practice vertical splits in ten minutes?

Splits often appear in many dances and martial arts. Learning to do the splits can make your legs look longer. There are two types of splits, one is horizontal split and the other is vertical split. Among them, the splits are relatively easy and can be mastered quickly, while the horizontal splits require some time to master. Although the vertical split is easy, if you don't practice it for a period of time, you may not be able to do the split. But once you do the horizontal split, you won't bounce back.

Here is a quick method to do the vertical splits:

Note: Loose fitting clothing and pants are required.

Methods/Steps

1. First, do warm-up exercises and jump rope for five minutes. Don't be too fast or too slow. Keep your heart rate between 110 and 130. Then, rotate your waist, knees, and neck to relax your muscles and prevent strain.

2. Try to place your legs at an appropriate height, such as a window, wall, etc. Generally, it is recommended that people over 16 years old use the static pressure method: keep the leg pressed for 30 seconds, then switch to the other leg, and press each leg about 5 times.

3. Pull the body's ligaments comprehensively. After all, the splits require the cooperation of various ligaments. The same static pressure method is used. The principle of leg stretching is: increase soreness and reduce pain. Otherwise the ligaments may be injured.

4. Then gradually try the vertical splits, with the front leg fixed and the back leg gradually moving backwards. Be careful to prevent slipping.

5. The splits require enough willpower, and you need to find a friend to help you. The splits can help you open your hips. Whether it is the graceful and gorgeous dance or the cool leg techniques in martial arts, you need to open your hips.

6. After practicing for a certain period of time, you will succeed. Don't give up practicing after you succeed, but persevere. You can challenge more difficult ligament openings and don't limit yourself to 180 degrees.