how do u do a split?

Answer 1

Here is a good article on the physiology of flexibility, although it is pretty academic:

http://www.ifafitness.com/stretch/stretch2.htm

Work with your flexibility VERY gradually. Begin to stretch until you feel some intensity (not too much!) then stay at that level for a few breaths. While you're stretching, breathe into the place where you feel the stretch most intensely, as though your nostrils were right on that spot. As you inhale, breathe to the intensity and as you exhale, invite that place to relax and expand. (Notice I said "invite" not "force" or anything violent like that!) Keep repeating this process with each breath. Breathe through your nose. When you feel the intensity subside somewhat, go just SLIGHTLY farther into the stretch and repeat the process. If the intensity doesn't subside in a certain spot, DON"T go any further that day. Hold stretches for at least 60 seconds, unless you're in the 3rd trimester of pregnancy (no long stretches for "ladies in waiting!") Muscle length is composed of units called sarcomeres. You can add sarcomeres to a muscle, but this won't happen unless you hold stretches for at least 60 seconds at a time.

Answer 2

Believe me, it isn't easy!! You have to do a lot of stretching every day. For your middle split I recommend going up to a wall with your legs apart and push against the wall until your stomach touches the wall. For your right and left split you should go into the split position with one leg bent and the other straight then switch. If you do this everyday you should have a split in a matter of months. Good luck!

Answer 3

ok.. i can do all three of my splits and hold them for 3 minutes each.. of course i have took gymnastics for like 5 years and dance for like 12 now.. but some things i did was every day try to go down in them a little bit and hold it. Also, you can try pushing yourself up against a wall as far as you can go and then have someone push you farther. To perfect my middle split i get 3 chairs and stand up and go into my middle split and have someone pull out the middle seat from under me and i hold the split as long as i can. hope this helps you!

Answer 4

u have to stretch every day even if it hurts & try 2 improve every time. DO IT EVERY DAY, THAT IS THE HARDEST PART!!
also , on here on the " search for questions" box type in Splits, and you will get that lots of people asked this questions and u will find that a lot of these answers are useful.

I'm including some:-can increase flexibility by stretching when muscles are warm (after hot shower or exercising)
-doing butterfly helps. Try pushing farther down each time
-do splits (as much as you could) for 10 minutes each leg and push down lower each time
-last 6 in. is the hardest but keep going
-keep doing it every day ; 5 min right leg, 5 min left leg, 5 min r. leg, 5 min l. leg = 20 min
-hardest part is to keep doing it
-stretch down until you can feel legs split and hold it
- sit on the floor and spread you legs as far apart as they can do and lean forward
- go down lower every day
- one leg straightened, one leg bent behind and go reach for the leg that is straightened in front of you, do that for both legs.
-the key point is that you should stretch only to the first point of resistant and hold, the muscles will loosen and you can go down lower.
-go as far as you can and with your hands down for safety, bounce lightly for a period of time... after a while, you'll get lower and lower!
-ALWAYS WARM UP FIRST!!! Or you’ll hurt yourself ( tear a ligament, ect.)
- do easier leg first, it’s easier
-make sure that when you stretch one knee is touching the ground and push the other leg forward untill it hurts then hold it there for a while.
-Stretch in the spilt position as far as you can go without it hurting. Even day you will be able to stretch farther and before you know it you will have a full split.
-point your toes when doing splits (optional)
-Lie on your back with your bottom against the wall and feet resting on the wall, your body is now in an "L" shape. Let your legs fall open as far as they will go. and allow gravity to do its thing.

Answer 5

i nailed all of my three splits a couple of year ago i have been dancing for years now but you have to do a lot of stretching and hold each for 30 second it has to do with muscle memory practice lunges work great

Answer 6

A few months of stretches testing your flexiblity including your quadriceps ....
Do lunges, like everyday and extend the time you do it everyday. It takes a while if you're not so flexible, though. XD

Answer 7

you "split" your legs. open then so you have one in front on the ground and one in back or both open to the sides side should be 180 degrees open or in a straight line.

Answer 8

some advice 4 you stretch for awhile every day. i suggest laying on the floor on your back and keeping on leg down have someone pull the other one back. do this 4 awhile and youll get it. i did. good luck!