Exercises for Learning the Splits

Although therapy is important to have flexible muscles.But flexible muscles, it is impossible to make the split.Flexibility is required for this. Agility, you can practice by recording time. With a few simple exercises you can even work at home to learn the splits.

The splits

The dilemma is a flexibility component used in various sports, including gymnastics, Ballet and rhythmic gymnastics.
In therapy be used in three ways:

  • The central dilemma: Spreading legs
  • Split with the left leg: Your left leg forward
  • Split with right leg: Your right leg forward

Agility

The most important part of performing a balancing act is agility. In part inherits a certain agility from your parents. The second part, you can work out yourself.
Shaped joints fixed in stone. The combination of the joint, the tendons and ligaments and muscles determine how much freedom does a joint to move. This is different for all people. Some people naturally have a much smoother hip replacement than other people.
Tendons and ligaments can do the training, including the muscles you can train and stretch themselves. Tendons and ligaments can increase the total of 6% of the original length. The muscles can be increased even 20 to 50 percent of its original length. Of the dilemma is the most important muscle you use the inside of the thigh.
Warm up the muscles

Before you start training, it is important that your muscles warmed up. To warm up your muscles, you can use a few simple exercises.

  • Run a few laps
  • Continue
  • Jumping, alternating with one or two legs
  • Stretching exercises for the legs

Exercises for learning the splits

Below are some of the exercises is provided that you can use to get more flexibility. Always have a good warm-up and use more and different exercises. It is important to never force yourself to get to a Division. That way, you can cause serious damage.
Spreidzit with a bone
One of the exercises that you can use is spreidzit. There is usually a difference between the flexibility of the left leg and right leg. The best you can, so stretch one leg at a time. Go here to sit on the floor and spread your left leg. Then use your hands as far forward as possible. The other leg can be bent backwards. Then switch legs so that both legs are covered.
Middle splits
A good practice is to simply perform the splits. Spread your legs and lean on your elbows as far forward as possible. To make yourself harder, you can introduce an increase one of your legs. This makes it possible to look up your own limits. Try split always keep your torso upright.
Legged
By sitting cross-legged on the stretch you legs on the inside of the thigh. It is possible to make the exercise more intense. Take this your ankles and push your knees with your elbows out.
Kikkertje
In the exercises “frog” in the form of a frog. Lie on your stomach and put her knees so by spreading them far away from each other as possible. You can vary the exercise by her feet as much as possible together and push your hips flat on the ground. Then try to shoot your feet as much as possible to the ground.
Practice makes perfect

Anyone can become more flexible, but not all will ultimately allow the splits. After a period of training, you will find out how far to stretch out your muscles and how far you can get into the cracks. It will take some effort, but it is not easy. By continuing to practice and mostly do regularly, you can get very far. Exercise at least three times a week to get more flexibility, it is best to exercise daily. Once you’ve mastered the splits is important not to stop exercising, otherwise you will quickly forget this again.

Gallery

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