How to practice horizontal splits at home?

In daily life, people often practice splits. As we all know, splits can be divided into horizontal splits and vertical splits. In comparison, horizontal splits are more difficult. Younger children have better body flexibility, so no matter whether they practice horizontal splits or vertical splits, the difficulty will be smaller and it will be easier to practice. Most people find it more difficult to practice horizontal splits as they get older. Here's how to practice horizontal splits at home.

How to practice horizontal splits at home?

1. Press the front leg and raise it to the same height as the shoulder. Keep the leg straight and bend the upper body forward to press towards the leg. Use your chin to reach the front of your calf. When your chin can touch the front of your calf, you can complete a 180-degree vertical split. If it hurts, apply heat to the underside of your legs.

2. Press the side legs. Raise the legs to the same height as the shoulders, keep the legs straight, and bend the upper body sideways to press towards the legs. Use the side of your face to reach the front of your calf. When the side of your face can touch the front of your calf, you can complete the 180-degree split. If it hurts, apply heat to the sides and undersides of your legs.

3. Kneel down with your legs apart, your buttocks sitting between your legs, and your upper body leaning back until you can lie flat. If you cannot lie flat when leaning back at the beginning, you can lean against the head of the bed or the wall and gradually increase the range of leaning back. If it's painful, you can apply heat to the muscles in the front of your leg.

4. Sit facing the wall with your back leg bent, one leg in front of you, with your knee against the wall, and the other leg straight backwards. Push the wall with both hands and lean your upper body back until you can see your feet. This will easily complete a 180-degree vertical split, which is also very helpful in completing the backbend.

5. The sitting split is difficult to describe in words, but it is a very effective movement when practiced personally. Try to describe it in words. The old-fashioned steel pipe bed is about 1.5 meters wide. When placed in the bedroom, the distance between the head of the bed and the wall is generally about 1 meter. Hold the horizontal pipe on the bed frame with your hands, stretch your legs to the left and right, and let the two vertical pipes of the bed frame block your feet. At this time, your buttocks are against the wall, and you slowly sit down until you sit on the ground. At this time, your legs are split horizontally about 100 degrees.

6. Splits are a strenuous movement for beginners, so you must be careful not to strain your muscles in a hurry. Place two chairs on the sides of your body, support yourself with both hands, and slowly press down until you have to support yourself with both hands.

7. Sit sideways with your legs spread as wide as possible, support your body with your hands, and slowly bend forward until your legs are stretched flat on both sides and your body and inner thighs are close to the ground. This movement is a very common movement that is often introduced in various jiu-jitsu training materials. However, this movement causes considerable lateral twisting of the knees. In many cases, the upper body is already close to the ground but the toes are still pointing upwards.