Split Definition

Warm up. Like with any athletic activity, warming up before doing splits can help you focus, decrease your discomfort, and prevent injury. To warm up, you'll want to raise your heart rate, then perform a few light stretches. To raise your heart rate, perform some light cardiovascular activity. 7-10 minutes of jogging, cycling, or jumping rope should suffice - whatever is enough to raise your temperature and heart rate.   Stretch. Next, do a few stretches - try to focus on the muscle groups that are most important for doing splits, like your hamstrings, hips, and, if you want to attempt a side-split, groin. You don't need to run through your entire stretching routine like you would if you were trying to build flexibility to be able to do the splits in the first place, as these stretches are intended solely as a warm up. In fact, once you can do it confidently, doing a split itself can become part of your stretching routine.   Get into position. When you've warmed up and stretched, get into a stance that allows you to transfer to a split with ease. This stance will differ based on whether you are attempting a front split or a side split.

Exercises

Seria 1: 4 rund

Jump Rope

1 min 50 sek

Transition

10 sekundy

Seria 2: 3 rund

Wall Lying Leg Stretches

30 sekundy

Transition

10 sekundy

Seria 3: 6 rund

Deep Lunge Stretch

30 sekundy

Transition

10 sekundy

Seria 4: 3 rund

Wide Leg Stretches

30 sekundy

Transition

10 sekundy

Seria 5: 3 rund

Seated Moon Stretch

30 sekundy

Transition

10 sekundy

Seria 6: 3 rund

Quad Stretches

30 sekundy

Transition

10 sekundy

Seria 7: 1 runda

Wall Calf Stretches

30 sekundy

Transition

10 sekundy

Seria 8: 3 rund

Right Split

30 sekundy

Transition

10 sekundy

Left Split

30 sekundy

Transition

10 sekundy

Seria 9: 3 rund

Side Splits

1 minuta

Transition

15 sekundy

Seria 10: 1 runda

Jog on the Spot

1 minuta

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With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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