Split Definition

Warm up. Like with any athletic activity, warming up before doing splits can help you focus, decrease your discomfort, and prevent injury. To warm up, you'll want to raise your heart rate, then perform a few light stretches. To raise your heart rate, perform some light cardiovascular activity. 7-10 minutes of jogging, cycling, or jumping rope should suffice - whatever is enough to raise your temperature and heart rate.   Stretch. Next, do a few stretches - try to focus on the muscle groups that are most important for doing splits, like your hamstrings, hips, and, if you want to attempt a side-split, groin. You don't need to run through your entire stretching routine like you would if you were trying to build flexibility to be able to do the splits in the first place, as these stretches are intended solely as a warm up. In fact, once you can do it confidently, doing a split itself can become part of your stretching routine.   Get into position. When you've warmed up and stretched, get into a stance that allows you to transfer to a split with ease. This stance will differ based on whether you are attempting a front split or a side split.

Exercises

Набор 1: 4 раундов

Jump Rope

1 мин 50 сек

Transition

10 секунды

Набор 2: 3 раундов

Wall Lying Leg Stretches

30 секунды

Transition

10 секунды

Набор 3: 6 раундов

Deep Lunge Stretch

30 секунды

Transition

10 секунды

Набор 4: 3 раундов

Wide Leg Stretches

30 секунды

Transition

10 секунды

Набор 5: 3 раундов

Seated Moon Stretch

30 секунды

Transition

10 секунды

Набор 6: 3 раундов

Quad Stretches

30 секунды

Transition

10 секунды

Набор 7: 1 раунд

Wall Calf Stretches

30 секунды

Transition

10 секунды

Набор 8: 3 раундов

Right Split

30 секунды

Transition

10 секунды

Left Split

30 секунды

Transition

10 секунды

Набор 9: 3 раундов

Side Splits

1 минута

Transition

15 секунды

Набор 10: 1 раунд

Jog on the Spot

1 минута

Связанные тренировки

Do the Splits!

5 минуты, Средний

Stretches For Splits

15 минуты, Средний

The Splits

1 мин 55 сек, Средний

Basic Warmup

6 минуты,

Warm Up

11 мин 50 сек, Начинающий

Warm Ups

2 мин 40 сек, Начинающий

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