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

セット1: 4ラウンド

Jump Rope

1 分 50 秒

Transition

10 秒

セット2: 3ラウンド

Wall Lying Leg Stretches

30 秒

Transition

10 秒

セット3: 6ラウンド

Deep Lunge Stretch

30 秒

Transition

10 秒

セット4: 3ラウンド

Wide Leg Stretches

30 秒

Transition

10 秒

セット5: 3ラウンド

Seated Moon Stretch

30 秒

Transition

10 秒

セット6: 3ラウンド

Quad Stretches

30 秒

Transition

10 秒

セット7: 1ラウンド

Wall Calf Stretches

30 秒

Transition

10 秒

セット8: 3ラウンド

Right Split

30 秒

Transition

10 秒

Left Split

30 秒

Transition

10 秒

セット9: 3ラウンド

Side Splits

1 分

Transition

15 秒

セット10: 1ラウンド

Jog on the Spot

1 分

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6 分,

Warm Up

11 分 50 秒, 初心者

Warm Ups

2 分 40 秒, 初心者

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Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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