1 hour quick splits

Splits are the most basic dance moves, which can fully demonstrate the flexibility of a person's body. For those who want to learn dance, yoga and other arts, only by learning the basic skill of splits can they perform many moves better. In fact, there are tricks to practicing splits. For those whose bones have not yet fully developed, they can learn to do splits quickly within an hour through the following simple movements.

1: If you want to do the splits easily, you must train your legs to be flexible. When practicing flexibility, it is best to master three auxiliary methods, namely static consumption, mental intention, and assisted leg stretching. When practicing flexibility, you must combine leg stretching (splits) with kicking exercises for better results. As a boxing proverb goes: "If you only press but don't slide, it's useless; if you only slide but don't press, you're as stupid as an ox." It can be seen that the coordination of pressing and kicking is very important. Before practicing flexibility, you must fully move your whole body to make your body warm before stretching your legs. During the stretching process, you must coordinate with stillness and mental intention. Only in this way can you better improve the effect of the exercise.

2: Stretching the tendons: First draw a straight line on the ground, ① and then separate the front and back feet and step into the straight line. The requirements are: the front and back feet are separated to the limit of being stretched forward and backward, the front foot is parallel to the right side of the straight line, the back foot is on the left side of the straight line, and the heel forms an angle of about 90° with the straight line; ② squat and sit back as a whole, keep the center of gravity balanced, and hold the arms in front of the body like a ball (this action is only auxiliary, there is no special requirement, the key is the lower limbs), the front knee is pushed forward, the back knee is opened horizontally, and there is an intention to pull back, so that the hips and knees are in a straight line; ③ After doing the upper posture, use the strength of the waist and hips to sit down on the ground as much as possible, while ensuring that the overall strength is not lost, until you can no longer fall, and then use the power of the back hips to drive the body forward. At this time, you must not lift the center of gravity. Finally, when the hips move forward to the point where they can no longer move forward, raise the center of gravity to form a straight line with the knees, that is, return to the starting position and practice repeatedly.

3. Do warm-up exercises first, jump rope for five minutes, not too fast or too slow, keep your heart rate between 110 and 130.