Stretching: Split motion prompts and warnings

Tips

　　Make sure you continue to stretch, otherwise your body will gradually lose its elasticity.

　　There is another kind of stretching exercise, which is back butterfly swim. Put your legs behind you and let your feet be together, and then lean forward. The back butterfly swim can effectively stretch your back and legs!

　　Before pressing down your legs, take a deep breath and relax. Slowly you will sink. Try a few more times, maybe you can't press down because you are too nervous!

　　Even if the first attempt fails, you still need to remember to practice every day. This can ensure that your body can get used to the split movements and that your muscles will become easier and easier. Enter the state of splits.

　　Wear comfortable clothes and shoes - ballet shoes, or even just socks. If you don’t understand whether your physical condition is enough to split, grab the fixture next to it, or practice splits where you can grab the fixture.

　　Try leaning forward to the position where you can look at the knees, which will make your splits easier.

　　If you can’t press too much, put your hands on your legs and support yourself.

　　If you are injured, ask for help immediately.

　　Make sure you continue to stretch, otherwise your body elasticity will gradually lose.

　　　Let Relax your body and don’t force yourself down.

　　You can try super splits first. Remember that the movements don’t have to be perfect, try to keep the movements for one minute.

　　Every night, practice lying down and lifting one leg, keeping for one minute, then changing legs, and then lifting both legs at the same time.

　Another good stretching exercise is to put your feet against the wall and let your hips slide towards the wall.

　　Be sure to do stretching exercises before doing splits and keeping your chest straight.

　　After fully learning the splits, do some extra training, you can increase the ankle (about four or five kilograms) and train every day. Stay in position for 20 to 30 seconds.

　　Sit on the ground and try to lift your legs to your head, each leg lasts for 30 seconds. You can warm up your leg muscles and back.

　　Warning

　　Stick to stretch your muscles, but don't overdo it. If you repeat the exercises that stretch your muscles from time to time, the muscles will become stiff again. If you haven't trained for a while, don't force yourself to do a certain movement, otherwise it's easy to strain somewhere.

　　If you split hard to the point of pain, you may strain or even tear a muscle or tendon, and even cause permanent damage to the cartilage of the joint.