A split is a pattern of human body, in which both legs are parallel to each other and comprehensive in opposite directions. Splits include a variety of athletic actions such as, figure skating, synchronized swimming, dance, yoga, contortionism, and martial arts. A split position is said to be “doing the splits” or “in a split”. While performing splits, the positions of the inner things of the legs are defined as an extraordinarily large, 180 degree. This huge angle (180 degree) stretched drastically, thus consent tremendous flexibility of muscles like “iliopsoas” and hamstring. Therefore, splits are generally used as a “stretching exercise” to warm up and improve the flexibility of leg muscles.
There are two general forms of splits exercise,
Side splits: it is performed by extending the legs to the right and left of the upper body. Side splits are also known as “straddle splits” in yoga and dance. It is also referred as “Chinese splits” in martial arts. It is also called “box splits” and “center splits”.
Front splits: this activity is performed by stretching a leg forward of, and the other leg to the rear of upper body. Front splits are used in dance, and it is named according to the leg that is stretched forward.
The various forms of spits are mentioned below.
Over splits: The angles between legs are 180 degree.
Vertical split: the legs are sloping vertically.
Suspended split: in this action the body is static and supported only by feet.
Split leap: it is also called split jump, this is performed after jumping or leaping, respectively, while still in the air.
Twisting splits are executed from front to side split, and then to the opposite front splits.
Actor “jean-claude van damme” is popular for performing suspended splits. “Van dam lift” (splits) was discovered by “rob van dam”, who was a professional wrestler.
Executing splits is not just for cheerleaders and kids anybody has the potential to do the “front splits”. The only barrier in performing splits is undeveloped stretching skills. If you want to perform splits then get your sweat pants and tees, and follow the following simple instructions.
Instructions:
- First of all you will have to enhance your flexibility with stretcher program. Make sure to stretch your groin and inner thigh.
- Squat like a runner in starting position bend your front leg at 90 degree, and other leg in back extended.
- Keep your back straight and lean down your chest toward your front knee. Hold yourself in that position and count to 30.
- Sit up and keep your rear knee to the floor. Now keep front leg straight, be in this position, and count until 30.
- Bring down your chest to your front knee and hold for a while.
- Sit up and move your front leg closer to the floor, and keep your back leg on the ground. Practice this process again and again till you gain the required flexibility to execute the splits.
Tips and warning:
- Practice doing splits on the padded area.
- Dress up in comfortable clothes while practicing and stretching.
- Go for medical checkup or consult with a doctor before going for any physical exercise or activity.
- Do not jump while stretching
- Stop practicing when it starts hurting.
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I alwats try for side split but was succesful at no times, I think side split has to do with age and u can only get it to perfect as a kid, but contrarry to what I said, I think it is more to do with ur strong will power than age but prehaps I am weak at my will power and should look for some coach to give me some confidence to do it perfectly…
Anyway if u r less than 18 year of age, u don’t need any coach and can try urself??