3 Ways to Open in a Week or Less

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3 Ways to Open in a Week or Less
3 Ways to Open in a Week or Less
Anonim

Spreading the legs, also known as splitting, is an important flexibility feat in many activities, such as ballet, martial arts, gymnastics, yoga and even in everyday life. To perfect the split can take months or even years of intensive training and stretching. There is no shortcut when it comes to opening a leg, and you can only do it in a week if you already have some practice and elasticity. Ready to get started?

Steps

Method 1 of 3: Stretching

Step 1. Do a V stretch

This is an exercise aimed at stretching the hamstrings, lower back, and calves (only if you can reach your toes). To stretch:

  • Sit on the floor and spread your legs in a "V" shape. Place your feet against the walls if this helps to reach a wider opening.
  • Keep your back straight (as much as possible) and lean to the right. Try to put your hands on your right toes, but don't worry if you can't; go as far as you can. Hold for 30 to 60 seconds and repeat on the left leg.
  • Then stretch your arms out in front of your body as much as possible. Try to make your chest touch the floor and hold the position for 30 to 60 seconds.

Step 2. Touch your toes

Placing your hands on your feet, sitting or standing, helps stretch your hamstrings and lower back.

  • To do the seated stretch: Sit with your legs stretched together and your toes pointing up. Lean forward and try to touch your fingers. If you can't, try grabbing your heels. If your fingers are easy to touch, try grasping your feet with your hands. Hold for 30 to 60 seconds.
  • To do the standing stretch: Stand with your feet together and lean forward. Try touching your toes without bending your knees and keeping your body weight in front of your feet, not your heels. If you're flexible enough, try placing your palms on the floor. Hold for 30 to 60 seconds.

Step 3. Do a butterfly stretch

The exercise works the groin and inner thighs, which makes it very important for opening your legs.

  • Sit on the floor and bring the soles of your feet together so that your knees face your sides. Try to bring your knees as close to the floor as possible (using your elbows if necessary) while trying to bring your heels closer to your groin.
  • Keep your spine straight while holding the position for 30 to 60 seconds. To increase the intensity of the exercise, place your palms on the floor in front of your feet and try to lean your body forward.

Step 4. Stretch in the lunge (sink) position

This stretch helps loosen the hips a little, which is necessary for a good split.

  • Enter the lunge position by stepping forward with your right foot and bending both knees. The idea is that the right thigh is parallel to the floor and the left shin touches the floor.
  • Place your hands on your hips and keep your spine straight. Gradually shift your body weight forward until you feel the stretch in your hips and upper thigh. Hold for 30 to 60 seconds and repeat on the other side.

Step 5. Stretch your quadriceps and hamstrings

These are the most important muscle groups for leg openings, so it makes sense to make them more flexible. Two helpful stretches aimed at the thighs:

  • To stretch your quadriceps, kneel in a lunge position, using a pillow to support your back knee if necessary. Keeping your spine straight, grab your back foot and pull it toward your buttocks until you feel the stretch. Hold for 30 to 60 seconds and repeat on the other side.
  • To stretch the hamstrings, lie flat on your back on the floor and place your legs up against a wall. With your lower back flat on the floor, try touching your toes until you feel the muscle stretch. Hold for 30 seconds.

Method 2 of 3: Opening the Split Safely

Step 1. Warm up before stretching

It's critical that you warm up before stretching or trying to open your leg.

  • Warming up helps prevent muscle strain, which can make it impossible to do the exercises for a while, in addition to promoting deeper stretches.
  • Warm up as you like, as long as you get the blood flowing throughout your body. Try taking a walk around the block, dancing to lively music, or doing jumping jacks for five minutes.
Do the Splits in a Week or Less Step 7

Step 2. Practice for 15 minutes twice a day

If you want to make an opening in a week or less, you need to commit to your training routine.

  • You need to practice twice a day, without fail, for 15 minutes at a time. If you can fit in a third training session (without overdoing it), so much the better.
  • Try to do other things during your stretching sessions to make time go by faster. Listen to music, watch TV or do some studying during stretches.

Step 3. Ask a friend for help

Anything is easier with the presence of a person to help you try harder.

  • Your friend can help you stretch and open your legs more by pressing your shoulders or legs when you are in the position. Obviously, talk to him so that he will stop immediately if you ask him to stop. Choose a trusted person to help with the exercises.
  • You can also compete to see who can open first. Competition is an excellent motivation!
Do the Splits in a Week or Less Step 9

Step 4. Wear the right clothes

When doing any exercise, it is important to wear appropriate clothing. In the case of stretching, wear flexible clothes that do not tear when opening your legs.

  • Wear comfortable athletic clothing that is loose or tight to your body. Martial arts clothes are also good options.
  • Tip: Wear socks when practicing openings as they will help your feet slide across the floor, which makes it easier to do the split.

Step 5. Know your limits

Getting your legs open in a week or less is a pretty daunting task, so don't push yourself too hard; your safety is most important. You may end up getting hurt and needing to rest for a long time, which will only delay winning the splits. If you wake up sore after exercising the day before, rest for at least a full day before going back to stretching. To never get sore, warm up before exercising and take it easy.

  • The idea is to feel good as you stretch and strengthen your muscles, not feel pain. If you get pain after stretching, it's a sign that you're pushing yourself too hard.
  • Trying too hard can cause muscle sprains and other problems that will prevent you from opening your legs anytime soon.
  • Remember, it's better to take a while to safely open a split than to rush in and get hurt.

Method 3 of 3: Opening a Split

Step 1. Enter the position

After your stretching sessions, spend some time practicing the splits. First, enter the position:

  • If you're going to do a side leg opening, kneel on the floor and stretch your favorite leg out in front of your body, with your weight on her heel. Keep your back knee bent so that your shin is flat on the floor.
  • If you're going to make a central leg opening, sit with your back straight and slide your feet into an opening, with your knees and toes facing up.

Step 2. Lower yourself slowly

When you are ready, begin to lower your body slowly into the final position.

  • Use your hands to support your body weight as you lower yourself. If you're making a side opening, place your hands on the sides of your front leg.
  • If making a center opening, place your hands on the floor in front of your body, relatively close together.
  • With most of your body weight supported by your hands, spread your legs wider and let your feet slide across the floor. Continue until your legs form a 180° angle. Congratulations, you made a leg spread!

Step 3. Relax your muscles

If you're having trouble getting through, take a deep breath and make a conscious effort to relax all your muscles.

  • Studies show that relaxation techniques can make a huge difference to a person's flexibility levels, especially when they are incorporated into a regular stretching routine.
  • Also, releasing tension in your muscles can reduce your chances of injuring yourself during a stretch.

Step 4. Hold the position for half a minute

Once you get a split open, try holding it for 30 seconds. You should feel your muscles stretching, but you shouldn't feel pain. In case of pain, stop and go back to stretching exercises for a few more days. Then try again to open the split.

Step 5. Try to open your legs even more

You may be happy with your split and not want to go any further, but be aware that it is possible to make an even wider leg spread (where your legs are at an angle greater than 180°).

  • This is an extreme stretch and should not be attempted too soon. It is important that you are completely comfortable with the normal split before trying to spread your legs further.
  • Train for the widest opening by placing a pillow under your legs after opening the split. Over time, add more pillows to increase your feet and expand the stretch.

Tips

  • Muscles need 90 seconds of stretching before they can expand. Keep stretching for at least this time.
  • Stretch while watching TV, as the distraction will make exercising more fun.
  • A good way to stretch your hamstrings is to hold your legs (one at a time, obviously) in front of your body, with your knees straight.
  • Don't lose hope, even if you can't make the opening in a week.
  • Be careful not to try to open the split at once, without stretching, or you could get hurt.
  • To make time go by faster, exercise while listening to music.
  • Don't push yourself too hard or you could get hurt!
  • Stretch well for all types of openings to be able to do them all.
  • Increase muscle flexibility. Practice with butterfly stretches!
  • Stretch with a friend. The company can make the experience more fun for sure. Support is also important.

Notices

  • Don't do the openings without warming up and stretching in advance. It is important that the body is warm before doing deep stretches to avoid injury.
  • It is important to be accompanied at all times.

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