How do i do a split?
I kno it takes time but i want 2 know steps into doing them or Videos or something cause theres Cheerleading tryouts and i wanna try out I can do everything But a split
Answers:
Why are olympic games called olympic games?
Doing the splits takes time. Especially if you mean sideways splits. After 2 years of martial arts training I can do them...buut not like a gymnast I gotta warm up and when I do, do them I do feel the pull sometimes. However! I didn't practice every day. Its a process of strengthening and elongating the muscle.I warmed up did some muscular warm-ups for my legs.
Make sure you are warmed up. Without this you could harm yourself. This can be as simple as jogging in place for a minute or two. Also, doing lunges on each leg beforehand will help.
Start by standing with your feet together. Reach down and try to touch your toes. DO NOT bend your knees at all (you may not be able to touch your toes... it’s alright). Rounding your back so that your hands are closer does not help your stretch so try to keep a straight back and bring your stomach closer to your feet.
Sit on the ground with your legs straight out in front of you. Reach over your legs towards your toes. Once again it is important to keep a straight back and get your chest and not your arms closer to your legs.
Repeat the last step, except this time bend one leg behind you in order to stretch the other. Do this with both legs.
Stretch your Sartorius muscle. This is the muscle, in a split, that you feel in your back leg between your leg and body. To do this you have to kneel down, put your hands on the ground, and then straighten out your back leg. You may put your knee on the ground but remember that if you do this then you have to try to bring your crotch closer to the ground. This stretch will need to be held a lot longer than most (1-2 minutes on each side)
All the steps above are necessary for a front split, but to get your straddle (side split), you will need to do the above and more.
Sit in a straddle on the ground and reach out in front of you trying to get your chest and stomach as close as you can to the floor.
While sitting in a straddle, bring one arm over your head and towards your leg keeping your body sideways to your leg. Do this on both sides.
Sit in butterfly position (like Indian style but with your feet together). Press down your knees to the ground with your elbows or your hands. Bring yourself closer to your feet.
You should stretch out and hold a position for 10 -60 seconds. And don't rush it. Your dealing with tendons here, trust me...you do not wanna pull one. You'll do each stretching exercise 4 -5 times or sets. Holding each for 10 seconds to start. When you start out it'll seem easy...by the second or beginning of the third exercise trust me you'll be sweating.
You should notice results with in a week. Yup 7 days and you should see your able to stretch further, and hold it longer. Again don't rush it. That means no bouncing Never ever bounce on a muscle or tendon and no over stretching.
I hear girls are naturally more flexible than men too..soo you should do good.
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