Many people dream to stretch for the splits, but they do not know how to do it. Many people, doing the splits, can injure the inguinal ligament, or just break it. There are many rules, how to do splits. You need to sit down smoothly, without jerks. Many people think that it can be done quickly and easily. But do not jump to conclusions. Many people can do the side splits, but can not do the front splits.
This section is intended for people who need stretching, athletes, and just people who want to do the splits. But this skill is not really even necessary for our life. For many people is better to go to the gym where there are gym equipment names with photos or just run in the forest park.
In order to start doing splits, it is necessary to make a normal warm-up for 5-7 minutes.
First, I will tell you about the front splits. First you need to make exercise to warm up the muscles. Then start slowly raise the leg forward, until you start to feel the tension of muscles in the groin area. Now you can lower the hips as low as possible, and hold for 10-20 seconds. Now pull the leg further forward, as far as possible and hold for 10-15 seconds. Hands may be used as the support. The further you push the foot forward, the more it will come off the floor. As soon as your flexibility will improve, extend the leg forward as far as possible, also lower the pelvis as low as possible. Try to keep the shoulders over the pelvic girdle. Try to not bend your back. So you need to hold for 10-25 seconds and then repeat the same on the other side.
Learning how to do front splits is requiring long training and much experience. So no need to overextend yourself, it is better to do exercises every day for 10-20 minutes.
Now I can tell you about side splits. This type of splits you need to do from standing position, throwing a leg to the side. As long as you start to feel the tension in the groin and thigh muscles. Now, try to slowly and smoothly lower the pelvis down. Adopt a stable position, you can use the hands as support. Try to stand so for 20-25 seconds. As soon as you’ll feel stretching improve, you can increase the distance between the legs, due to their dilution in the longer distance, each time lower the pelvis down and down until you get the desired effect. When you’ll lower the pelvis, try to keep the toes of both of feet directly upwards and the heel try to keep pressed to the floor. Try to stay in this position for 15-20 seconds. And once the body gets used to this load, you must lower pelvis slightly below. And this is how to do side splits