Learn how to do a split: start stretching A split is one of those movements that is more difficult. But almost everyone can do a split!
A great way to tear (or improve) is to let a series go from simple to advanced. If you are a beginner, you go to the best splits.
Make sure you have a good turner on both sides.
01 Start it
From a kneeling position put a foot in front of you on a mat, step from another object with a foot of more from the ground.
Bend to 90 degrees and place your foot flat on the mat.
Hold your hips to the toe, otherwise move backwards, bend your knee behind you, until you are a "mini-split" from knee to knee.
Push your hips forward as far as possible, working 180 degrees from knee to knee.
Keep your chest up and your hands on your front knee.
Keep this piece stretched for 30-60 seconds at a time.
02 Front leg Straight stretch
From a kneeling position you strike a right in front of you on the mat.
Move your body backwards, with only your heel lying on the mat.
Your hind leg should have a 90 degree angle and your hips should be "square" - they should point to the mat, or the other side.
Keep your front right, lean forward as freshly as possible.
Keep this piece stretched for 30-60 seconds at a time
03 Straight Stretch
Place one on the mat in front of you from an established position.
Hold your legs straight and your hips straight, lean forward as far as possible.
Your back foot should be planted on the ground, with your foot straight from something to the outside.
04 Full split
Go to the floor and try a full split. Make sure in your split that:
Your hips are at right angles to your body. Your torso must have the right to be directed towards you, you are not going to go that far
There are two legs that are straight and slightly outward
Your toes are pointed
Your chest is up and does not lean forwar
Beginner Hint: If you are not yet flexible enough to do a split with your hands comfortable, try splitting your hands between two objects - mats, springboards (as shown). Then you can do the piece to lean forward with your body.
05 Make your split square
To make sure that your hips are square, try to split against a wall. Your back knee should almost touch the wall and you should be bent upwards at a 90-degree angle. Make sure your rear foot points straight to the ceiling.
You can also do this with a friend who has held you and helps you to keep your foot upright.
06 Oversplits
If you can already split a square on the ground, it's time to put your foot on a mat. This stretches your legs even further in an oversplit - or a split more than 180 degrees.
For even more stretch, do you share between two mats of two springboards.
07 Ring Leap Stretch
Another improvement for women is to work on a ring jump. To do this, you lean back and bring your back to your head. A friend can help you to move your arms and let you operate.
Your foot should come in a straight line to your head, not in a corner (see photo above).
Make sure you have a good turner on both sides.
01 Start it
From a kneeling position put a foot in front of you on a mat, step from another object with a foot of more from the ground.
Bend to 90 degrees and place your foot flat on the mat.
Hold your hips to the toe, otherwise move backwards, bend your knee behind you, until you are a "mini-split" from knee to knee.
Push your hips forward as far as possible, working 180 degrees from knee to knee.
Keep your chest up and your hands on your front knee.
Keep this piece stretched for 30-60 seconds at a time.
02 Front leg Straight stretch
From a kneeling position you strike a right in front of you on the mat.
Move your body backwards, with only your heel lying on the mat.
Your hind leg should have a 90 degree angle and your hips should be "square" - they should point to the mat, or the other side.
Keep your front right, lean forward as freshly as possible.
Keep this piece stretched for 30-60 seconds at a time
03 Straight Stretch
Place one on the mat in front of you from an established position.
Hold your legs straight and your hips straight, lean forward as far as possible.
Your back foot should be planted on the ground, with your foot straight from something to the outside.
04 Full split
Go to the floor and try a full split. Make sure in your split that:
Your hips are at right angles to your body. Your torso must have the right to be directed towards you, you are not going to go that far
There are two legs that are straight and slightly outward
Your toes are pointed
Your chest is up and does not lean forwar
Beginner Hint: If you are not yet flexible enough to do a split with your hands comfortable, try splitting your hands between two objects - mats, springboards (as shown). Then you can do the piece to lean forward with your body.
05 Make your split square
To make sure that your hips are square, try to split against a wall. Your back knee should almost touch the wall and you should be bent upwards at a 90-degree angle. Make sure your rear foot points straight to the ceiling.
You can also do this with a friend who has held you and helps you to keep your foot upright.
06 Oversplits
If you can already split a square on the ground, it's time to put your foot on a mat. This stretches your legs even further in an oversplit - or a split more than 180 degrees.
For even more stretch, do you share between two mats of two springboards.
07 Ring Leap Stretch
Another improvement for women is to work on a ring jump. To do this, you lean back and bring your back to your head. A friend can help you to move your arms and let you operate.
Your foot should come in a straight line to your head, not in a corner (see photo above).
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