I am 28 years old. How do I press my legs and split my legs? What is the simplest and fastest way?

Scientific and Effective Flexibility Methods

Scientific and Effective Flexibility Methods

The most scientific and effective flexibility method currently considered is a doctor of motor neurology from the United States ( Tomas Kurz created 'isometric stretches' after long-term research.

This method is actually not very complicated, but flexibility exercises must be arranged systematically to achieve good results. ! It is mainly divided into two parts. First, do dynamic flexibility exercises for 4 to 15 minutes every morning, that is, move the joints, do leg raises, rear legs and side legs. But definitely don’t do static leg presses! Second, there are only 11 to 23 minutes of reciprocal flexibility exercises twice a week. To put it simply, reciprocal training is a special split method. After the legs are spread to the maximum, keep it for no more than 30 seconds, and then retract it slightly. The muscles of the upper thighs exert force for about 3 to 5 seconds. It feels like letting the legs move on their own. Push your body up hard. Then relax and slowly press down to the limit, hold for no more than 30 seconds, and then retract the legs with a slight force. Repeat this for about 5 times. Based on my own experience, the pressure should be lower every time. But don’t be too anxious. If your muscles feel very sore the next day, it’s a training transition and you need to pause until the muscles no longer hurt! According to records, it takes about 3 to 6 months for ordinary people to successfully do the cross split, mainly based on the individual's flexibility. Some people can even complete the split in 9 days! Of course, this method also has a lot of auxiliary training. For example, it is recommended that you run more. Running can improve the elasticity of your muscles. You should also do more abdominal and back muscle exercises, which can help you easily lift your legs, perform weight-bearing squats, etc. Step strength training is also necessary. Another thing to do every day is to lie on your back, lift your legs, and then spread your legs to the left and right to the limit, then get up together, and then spread your legs, repeat 100 times, and put weight on your ankles after one month. , split leg raises 50 times a day, and increase the amount every month. This method is of great help to the splits.