Is there any stretches that will help me get them sooner??
ThanksHow can i get the splits?
Keep stretching!! :)
http://cheerleading.about.com/od/gymnast鈥?/a>
http://www.cmcrossroads.com/bradapp/docs鈥?/a>
http://www.body-fizzeek.co.uk/splits.htm
In General
Start by holding stretches for 20-30 seconds, and gradually increase to 60 seconds.
Do not 'bounce' when stretching.
Rather than holding a stretch for 2 minutes, hold it for 1 min, have a 30 second rest, then hold for another min. You often find that you will be more flexible the second time around.
The best way to Increase flexibility is through:
Static stretching - where a stretch is held at it's maximum for a length of time.
PNF stretching - where the stretch is held and at the same time resistance is offered so that the muscles have to work in order to keep the stretch at it's maximum. This is more advanced then static stretching and is usually done in partners with one partner stretching and the other offering resistance.
Always undertake these stretches under supervision
All exercises should be performed correctly, i.e.: in splits the hips should not twist.
Exercises to Develop Flexibility
The following exercises are designed to improve a persons Splits flexibility. Careful note should be taken of the correct technique in order to improve the over all appearance and aesthetic value of the splits.
Kneeling Lunge
Hips square
Body Upright
Hands on floor either side of front leg
Back knee forced squarely on the floor
Lunge with back leg against a wall/box
Keep hips square
Push hips to ground
Keep shoulders square and tall
Keep body upright
Pike sit reaching forward
Keep legs straight
Keep hips on Floor
Lean forward with a flat back
Try to reach over toes
Single leg stretch on back
Keep hips square
Keep hips on floor
Gymnast uses own force to stretch
Leg not being stretched should be bent
Hip Stretch on a box
Keep hips square
Pull bent leg to chest whist maintaining force on the straight leg
Splits
Shoulders square
Keep hips Square
Front leg facing the ceiling, back leg facing the floor
Support hands to be even and behind hip
Forward Splits - Hints and Tips
If you are able to perform splits, sitting in splits will maintain your ability to do them, but will not improve flexibility any further
In order to increase flexibility, over splits should be performed with one leg on a height. This height should increase gradually as flexibility improves. Ideas for a height include: a stack of books, a chair, a stack of pillows, a box, a beam/wedge/shape or anything lying around the gym.
In order to increase flexibility, you should stretch every day and if possible, twice a day. Wake up 10 minutes earlier than usual for gentle stretching in the morning, this will then make it easier to stretch later in the day.
Remember that quality is important. A good technique should always be used. If you practice splits with feet flexed and back leg bent, then you are also likely to repeat these errors in other skill such as split leaps and balances.
I have found that the fastest and most efficient way to get down in splits is to do them on the floor, with two chairs at either side at your arms. Hold on to the chairs (whilst in splits) and push with your legs against the ground for 10 seconds, then relax, slide down a little further and repeat. This is a version of PNF stretching and is very successful if you are almost down in splits but not quite. It is also very good to use on your 'bad' leg.
Side Splits - Preparation Exercises
Frog position on stomach (baby splits)
Keep hips square
Keep knees in line with hips
Keep body flat on floor
Straddles Sit
Knees facing ceiling
Lean body forward with a straight back
Knees and feet should be fully extended
Side Splits - Hints and Tips
The ideal position for side splits (in my own opinion) is with knees facing the ceiling and legs hyperextend (so that the knee pushes into the ground and the heal of the foot is slightly off the ground). These splits can only be achieved if you are past splits with your knees facing forwards.
The first step for side splits is with knees facing forwards and elbows on the ground, rather than straight arms. It is harder to 'cheat' this way and is safer for your back.
The second step is over splits (i.e. with one leg raised)
The third step is splits with knees facing the ceiling, and body uprightHow can i get the splits?
how i learned to do my splits is that my gymnastics coaches would make me hold my hands in the air while i was in the splits. i would do that for about 5 minutes. in about a week you will probably be at the floor then once you have that i would go in to over splits where you have your foot on your bed or something really high then repeat with your hands up etc..
well, I doubt that you can really ';speed up'; the process of getting the plitz. But you can keep stretching. I have tryed to do the splitz for a long time and I still can't really get it. But a stretch that I always find that helps is:
lie down on your back with your legs straight up to a wall. make sure your butt and the back of your legs are against the wall.
then slowly separate your legs as far as you can go.
Have somebody slowly and gently push your legs further down.
If it hurts to much then dont go any farther.
but keep doing this stretch about 3 times a day. holding it for about a minute and a half each time.
If you do this stretch everyday, you should be doing the splitz in no time.
my brothers had to do this stretch when they were in karate, and it worked for them really well.
~keep stretching~ :)
try stretching more, and take gymnastics if you can, and if you can try joining your local cheerleading team they will help you too.
try going a little bit further every day, and evnetually you'll be able to do it perfectly!!
when you get out of the tub keep trying to stretch
while your muscles are still warm and keep doing
this excersise everyday untl you finally get it
Stretch everyday and do lots of lunges they help lots.
Keep stretching and good luck wit ur splits!!
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