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

Série 1 4 rondes

Jump Rope

1 min 50 secondes

Transition

10 secondes

Série 2 3 rondes

Wall Lying Leg Stretches

30 secondes

Transition

10 secondes

Série 3 6 rondes

Deep Lunge Stretch

30 secondes

Transition

10 secondes

Série 4 3 rondes

Wide Leg Stretches

30 secondes

Transition

10 secondes

Série 5 3 rondes

Seated Moon Stretch

30 secondes

Transition

10 secondes

Série 6 3 rondes

Quad Stretches

30 secondes

Transition

10 secondes

Série 7 1 ronde

Wall Calf Stretches

30 secondes

Transition

10 secondes

Série 8 3 rondes

Right Split

30 secondes

Transition

10 secondes

Left Split

30 secondes

Transition

10 secondes

Série 9 3 rondes

Side Splits

1 minute

Transition

15 secondes

Série 10 1 ronde

Jog on the Spot

1 minute

Entraînements associé

Do the Splits!

5 minutes, Modéré

Stretches For Splits

15 minutes, Modéré

The Splits

1 min 55 secondes, Modéré

Basic Warmup

6 minutes,

Warm Up

11 minutes 50 secondes, Débutant

Warm Ups

2 minutes 40 secondes, Débutant

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