17/09/2022
How To Reach Splits In A Month?👇🏽
This is one of the most popular questions🤗And now we will look at what exactly your split depends on and what you need in order to master it (in addition to regular practice).
First, let's see the main causes of stretching injuries:
1️⃣ Ignorance of anatomy and understanding the work of the body.
2️⃣ Inattention, inability to feel the body, lack of connection between the brain and muscles.
3️⃣ Greed - photos for instagram, the neighbor on the left has a better split, I bet that I will sit on the split faster, etc.
Split is a difficult pose that involves many muscles. Some of them are tight, some are sluggish and don’t turn on, some work for all the lazy neighbors and are overtired. Imagine that❓
And the problem is that tight and overworked muscles don’t stretch, while relaxed and sluggish ones stretch to some limit, and then easily break.
Accordingly, it makes sense to sit passively in the splits only to maintain the splits skill that you already have (this work is for an advanced level to maintain shape).
Competent work on stretching is as follows:
✔️ Pelvic mobility
✔️ Workout of the hip joints
✔️ Isolated muscle work: tests, compression, stretching
✔️ Balancing thigh muscles
✔️ Dealing with antagonists
✔️ Front split leg and pleat functionality
✔️ Functionality of the back split leg and buttocks
✔️ Functional work of the cortex and deflection
And only after that splits😃
Practice Tips👇🏽
If you knew that “we pull the muscles under knees” can only be said by a very bad coach who doesn’t know that there is nothing to pull under the knees❓
The feeling of traction under the knee is most often given by the muscles of the back of the thigh (biceps and semitendinosus) and in order to teach them traction, you need to train them. And don’t suffer while the coach sits on you and presses on your knees🙅🏽♀️
…This is how I teach splits to my students: first functional work on all the components of a safe split and only then, the split itself🫶🏽
