How do you learn the splits?

The grand écart is an impressive movement that requires great flexibility and good technique. However, it's not impossible to learn, even if you're not an expert. not naturally flexible. In this article, we'll give you step-by-step tips on how to learn the splits.

Understanding the great divide

Before you start learning the splits, it's important to understand the muscles involved in the movement. The split requires great flexibility in the leg muscles, particularly the hamstrings, quadriceps and adductors. It is therefore important to stretch these muscles regularly to improve their flexibility.

Step 1: Start by stretching

The first step in learning the splits is to start by stretching. Be sure to warm up with light stretching before you begin the more intense stretching. Here are a few stretches that can help you get ready for the splits:

Hamstring stretch: Sit on the floor with your legs straight out in front of you. Bend forward and try to touch your toes. Hold this position for about 30 seconds.

Quadriceps stretch: Stand upright, bend your right knee and grasp your right foot behind you. Gently pull your foot towards your buttocks until you feel a stretch in your quadriceps. Hold this position for about 30 seconds, then repeat with the other leg.

Stretching the adductors: Sit on the floor with your legs at your sides. Bend forward and try to touch the floor between your legs. Hold this position for about 30 seconds.

Step 2: Technical training

Once you've worked on your flexibility, you can start working on the split technique. Here's how to do it:

Stand with your legs at your sides.
Lift one leg to the side and try to hold it in the air.
Bend forward slightly and lower your body to the ground, keeping your leg raised in the air.
Try to touch the ground with your hands, keeping your leg raised in the air.
If you're not yet able to touch the ground, don't force yourself and stay at a comfortable height.
Repeat the exercise several times, alternating legs.

Step 3: Improve flexibility

By continuing to train regularly, you'll improve your flexibility and get closer to the big splits. Here are a few more exercises to help you improve your flexibility:

Buttock stretch: Sit on the floor, bend your right knee and place your right foot on the floor on the outside.
Hamstring stretch: Lie on your back, bend your right leg and lift it towards your chest. Grab your knee with your hands and stretch your leg, keeping it straight. Hold this position for about 30 seconds, then repeat with the other leg.
Stretching the adductors: Sit on the floor with your legs at your sides. Bend forward and try to touch the floor between your legs. Hold this position for about 30 seconds.

Step 4: Practice the splits

Once you're sufficiently flexible and have mastered the technique, you can start practicing the splits. Here's how to do it:

Stand with your legs at your sides.
Lean forward slightly and lower your body to the ground, keeping your legs at your sides.
Try to touch the ground with your hands while keeping your legs at your sides.
If you're not yet able to touch the ground, don't force yourself and stay at a comfortable height.
Repeat the exercise several times, gradually increasing the amplitude of your movement.

Step 5: Additional tips

Here are a few more tips to help you learn the splits:

Work regularly on your flexibility by stretching daily.
Practice the splits regularly to improve your technique and flexibility.
Don't push your body beyond its limits. If you feel pain or discomfort, stop exercising immediately.
Be patient and persevere. Learning the splits can take time, but with regular practice you'll get the hang of it.

Conclusion

The splits is an impressive movement that may seem difficult to learn, but with patience, perseverance and the right technique, it can be done. regular practiceyou can do it. By working on your flexibility and technique, you'll be able to perform the splits safely and with ease.

FAQ

Is it possible to learn the splits if I'm not naturally flexible?

Yes, it's possible to learn the splits even if you're not naturally flexible. By working on your flexibility on a regular basis, you can improve your suppleness and be able to perform the splits.

How long does it take to learn the splits?

The time needed to learn the splits varies from person to person, but it can take several weeks or even months of regular practice.

Is the splits dangerous for your joints?

The splits can be dangerous for your joints if you force your body beyond its limits. It's important to work gradually on your flexibility and not to force the movements. If you feel pain or discomfort, stop the exercise immediately.

Can I learn the splits at any age?

Yes, it's possible to learn the splits at any age, but it can be more difficult for older people. It's important to work gradually on your flexibility and not to force the movements.

Can I learn the splits without professional help?

Yes, you can learn the splits without the help of a professional, but it's advisable to consult a professional to ensure proper technique and safety when performing the exercise.

What are the benefits of the splits?

The splits can help improve flexibility, strength and balance. It can also help prevent injury and improve posture.

Can I do the splits every day?

Yes, you can practice the splits every day, but it's important to work gradually on your flexibility and not to force the movements. It's also important to leave enough recovery time between workouts.

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