What is the correct way to do the splits

Many friends who love dancing or fitness are more accustomed to practicing their flexibility. The best way to test flexibility is to do splits and straight splits, which is also the basic skill of dancing. However, there are certain methods to do the splits, otherwise it will be difficult and you may hurt yourself. The best thing is to practice with a professional teacher, so that you can practice the splits well without hurting your body.

Before practicing splits, you should choose the right shoes and venue.

It is best to choose non-slip, soft dance shoes. Such shoes are very comfortable to wear and make it easy to do downward movements such as splits. In addition, the place to practice splits should be flat and wide, and it is best to choose a wooden floor.

Warm up thoroughly.

Before practicing splits, you can do more high-leg running. This will fully relax your muscles and prevent problems such as cramps when practicing splits. You can also do horse stance squats more often, about 10 minutes each time, which is very helpful for practicing splits.

Practice stretching your ligaments.

It is better to practice stretching your ligaments every night before going to bed. The specific method is to do warm-up exercises first, starting with the most basic leg stretching, which is divided into fast and slow stretching. Slow compression takes thirty to forty seconds each time, gently stretching the muscles until you feel slight pain. Fast compression is to stretch your legs quickly until you feel pain. The key to stretching the ligaments is perseverance. You can't give up after a few days just because of the pain. Otherwise, you won't be able to practice the splits well. Generally, you need to persist in practicing for about a month.

Practice stretching your legs forward, backward, left and right every day.

This is the basic skill for practicing the splits. You should practice it for 1-2 hours every day. The difference from practicing stretching ligaments is that when stretching your legs in place, your chest should touch your knees; when stretching your legs on the horizontal bar, your head should touch your calves.

Practice with the help of equipment.

When practicing splits, it is better to hold on to the horizontal bar to keep steady, so that you can maintain balance and stand up quickly when doing splits. Try to keep your upper body as straight as possible and your back straight. When you first start practicing splits, try to hold the rope as much as possible to control the speed of the splits to avoid straining your muscles by doing the splits too quickly.

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Master the correct posture for doing the splits.

When doing the splits, you should press your hands on the ground and press your whole body down. Try to go slowly at the beginning. You can lift up a little and then press down, just like a spring. Press up and down several times. Finally, when you press to the maximum, your hips should touch the ground. Your body should not lean forward and your upper body should be straight. Be sure not to support the ground with your hands, otherwise you will never be able to practice well.

Precautions for doing splits.

After successfully doing the splits, continue practicing standing up with your feet instead of just using your hands to support yourself. Although it is quite difficult, it is very helpful for leg muscle training over time. Of course, this requires diligent training to achieve the requirements.