splits help?

Question

DO YOU DO EXCISE AND WARM UP FIST BEFOER LEARNING THE SIDE SPLITS OR AFTER AND HOW LONG

Answer 1

Warm up FIRST for a good 10 to 20 minutes either running, on a bike, star jumps, any exercise which uses your legs alot.
Then go about the stretches, slow and controlled.
How long and how far you stretch depends on how flexible you are at the moment.

Answer 2

Hi there

Warming up is the most important part as it prevents long term damage to your muscles. I'm very flexible and have been doing the box splits for over 10 years and still tear ligaments now and again. You only need to warm up for a couple of minutes to prepare your muscles for stretching.

I personally find it more beneficial to massage my leg muscles rather than do running for 10 minutes. After this you can carry out whatever stretching exercise routine you like for about 5 to 10 minutes. The best one though is just to hold the splits for 30 seconds then relax and then repeat again. Each time increasing the amount of time you hold the stretch. Do this everyday and you'll be well on your way to matching that bloke out of the fantastic 4! ;-)

Remember stretching should never be painful only uncomfortable. Always seek advise from your GP or instructor before doing any exercise routine.

You don't need to invest in any books or equipment just ask your instructor and they should be able to help you.

If you participate in any partner assisted stretching exercises make sure its with someone you trust. Always refuse to train with irresponsible people. Safety comes first!

Best wishes

idai

Answer 3

ALWAYS warm up before attempting the splits. Without a proper warm up you could seriously damage muscles, tendons, and ligaments, and then you wouldn't be able to walk, much less do the splits.

I recommend that you invest in "Stretching Scientifically" by Thomas Kurz. He teaches you specific stretches to do in order to increase your range of motion and be able to achieve a split. His book is full of testimonial photos from adults who were never able to do a split until following his program. We use his stretches in our martial arts school.

Answer 4

always warm up first, to stretch the tendons and ligaments correctly covering all the major muscle groups 15-20 mins warm up min and dont forget to warm down afterwards.

Answer 5

Do it the Vandame way. tie your feet to two small palm trees then have someone pull on ropes that bend the trees and stretch you legs. Van Dame, the man. If he does it it has to be real, right?

Answer 6

get the book titled the art of streching and kicking by sifu james lew, it will give you insight.