How to do splits for beginners

People who learn to dance know that splits are a basic skill. Practicing splits can improve one's flexibility and sense of balance. Only when the body has good flexibility can various dance movements be more up to standard. At the same time, it can also improve the stretching ability of muscles and increase the range of motion of joints. Splits also have the effect of eliminating blood stasis. So how do beginners practice splits?

First, how do beginners practice splits? Wear comfortable and stretchy clothes. In particular, the pants should be elastic, at least allowing you to stretch freely without affecting your movements. Yoga pants, gym shorts, or sweatpants are all good choices. Things you need to prepare include a gymnastics mat or yoga mat, yoga bricks and a cylindrical pillow. Find a clean area and lay out the mat. If your home has carpeted floors, you don't need a mat.

Second, spend 5 to 10 minutes jogging or doing jumping jacks in a relaxing manner, which can not only exercise the whole body but also increase the heart rate, thus achieving the effect of warming up. Warming up loosens up your muscles so they can stretch better. To activate the hip flexors, a deeper stretch is also required. Place your feet together in front of your body, facing each other, and prepare to do the butterfly stretch. Stretch slowly to avoid straining your body. Sit up straight and stretch your legs as far out to the sides as possible. Take a deep breath while stretching and exhale when you feel your muscles relax a little. Now we're going to do a further stretch.

Third, place the cylindrical pillow horizontally in the center of the mat and place a yoga block on each side of the mat. Use yoga blocks and bolsters for support as you attempt the splits. Spend 20 to 30 minutes practicing every day, and one day you will be able to perform a perfect split.

How to practice splits for beginners? Warm up before doing splits. Use exercise to make your body more flexible and prepare for larger movements later on. When warming up, you can choose aerobic exercises such as running, etc., or you can combine it with a certain degree of stretching. Use a standard leg stretch to open up the ligaments in the groin and posterior thighs. You can also put your legs directly on the railing to stretch, which can also relax your calves. This step is very important, and everyone should be very careful to achieve the stretching standard: open your shoulders, tighten your abdomen, and pay attention to the frequency of your breathing to match the rhythm of your body. If you feel any discomfort during the process, stop immediately.