[~B-Boyin Newb~]

Can anyone tell me how to be able to do splits really well? I've been tryin on and off on and off again and again but I can't do it. How long does it usuallly take to do aleats mabey 150 degrees for splits?

[little_one]

hey, i got some good exercises to get the flexibility for splits. Hopefully i can explain them okay, its kinda hard without having pics and stuff.

kneel on ur knee's, up off them tho. dont sit on them. place either leg in front, and lunge from your knee; your rear knee is on the floor, your front foot is far in front. Hold 30 seconds, then sit back, straighten the front leg, and try to place your nose on your knees.

doin stuff to stretch ur hamstrings is really good to....... stand up on a bench or something off the ground, and bend over at the waist and stretch down as far as possible. keep ur legs straight tho, or else it defeats the purpose.

i reckon u should do that about 2 times daily........and keep it up. consistancy will definately help......

and never bounce when your stretching. tis not good. and it achieves nothing.

hopefully these will come in handy. If u want anymore tips/stretches, just ask... im sure ive got more somewhere.

[bboytao]

There are two kinds a splits. One is called the chinese split where your legs face out on parallel with your arms. THe other one is the american splits where you face your forward foot and your arms are perpendicular to your feet. This one is the one used more by breakers.

The best way to practice chinese splits is to find a large flat wall with no obstructions on it. Sit with your back flat against it and your but pressed up against the where the wall and the ground meet. Then rotate around so your back is on the ground and your legs are on the wall where the back was. Your butt need to be firmly pressed against the ground and the wall. Now spread your legs as far as you can and let gravity pull them down. The longer you lie there the farther theyll spread.

With American splitsfirst work on stretchin the hamstrings and the quads. Stretch with the goal of puttin your chin on your foot when stretchin towrds the toe. Then go into a chinese split with your legs spreadout to your left and right side. Turn to face one of your feet. When facing your right foot rotate your left leg so your left foot lays on the top of your left foot. Make sure your flat on top of your left foot. or else your have a chance of over stretching and ripping the tendons in your knee. Reach towards your front foot, in this case it would be the right one, and with both hands pull the toe towards you so that your heel pulls up off the ground and your foot slides forward. This will make your splits deep. The more you hold it the longer your stretch will become and the further your feet will be able to slide apart. THen transfer back to the middle(chinese split) and to the other side so your now facing your left foot. If you can't grab your front foot yet just hold yourself as low as you can and try to balance without hands.

Hamstrings, quads and groin muscles are the biggest things that will hold you back so work on them individually and then together.

One other secret is that the longer you hold the strecth the easier itll be to become flexible. A gymnast secret is to hold a single stretch on one side for 8 to 10 minutes and then move to the other side. THe reason is that after 8 minutes your body releases chemicals that increase your flexibility and allow you to maintain flexibility even when your not stretching. SO if you hold all of your stretches for at least 8 minutes then even when your not streching your body will be injecting chemicals into your muscles that are making you more flexible.

Im out for now
Peace

[Anna_Chiba]

Splits, real fun once you get used to it.

I managed mine after a few months of hard training. Just follow the above posts and just try to train everyday. You'll get it eventually. Your muscles and limbs will get used to it the more often you try. You can also practice hurdle splits for a preparation to the harder splits too. You have to make your legs into an L shape. Stretch you arms to touch the tip of your feetor try to go further if you can.

An addition to Chinese splits, is bringing your head to rest on the ground during the split. It helps if you can get someone to sit on your back. You can also hold onto your legs while you try to bring your head down. You're kinda training your abs too that way.

Good luck and work hard! \(^-^)/