How do beginners practice splits?

Split is divided into horizontal fork and vertical fork, no matter which one, you need to exercise flexibility, lacing is essential, and patience is also essential, as follows:

1, sit on the ground with your legs straight and your feet hooked. Hold your feet forward with your hands, and finally let your body and legs stick together seamlessly. If you hadn't felt the pain. This is half the battle.

2. Sit on the ground with one leg in front of you, one leg straight back and knees down. Keep your upper body straight and your hips straight. Then lean back and "lie on your back". Mainly exercise the soft opening of the hind legs.

3, straight down the vertical fork, slowly down consumption, or hands can touch the floor, support yourself down.

4. Lie on the ground like a frog, open the straddle and slowly stick yourself completely on the ground.

Precautions:

1, flexibility is a very difficult and painful process, don't try your best. If the method is properly mastered, it is normal to feel pain one week before the first exercise, and hot compress can be used to relieve the pain.

2. The best time in leg press is 15-30 minutes.