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

Satz 1: 4 Runden

Jump Rope

1 Min 50 Sek

Transition

10 seconds

Satz 2: 3 Runden

Wall Lying Leg Stretches

30 seconds

Transition

10 seconds

Satz 3: 6 Runden

Deep Lunge Stretch

30 seconds

Transition

10 seconds

Satz 4: 3 Runden

Wide Leg Stretches

30 seconds

Transition

10 seconds

Satz 5: 3 Runden

Seated Moon Stretch

30 seconds

Transition

10 seconds

Satz 6: 3 Runden

Quad Stretches

30 seconds

Transition

10 seconds

Satz 7: 1 Runde

Wall Calf Stretches

30 seconds

Transition

10 seconds

Satz 8: 3 Runden

Right Split

30 seconds

Transition

10 seconds

Left Split

30 seconds

Transition

10 seconds

Satz 9: 3 Runden

Side Splits

1 minute

Transition

15 seconds

Satz 10: 1 Runde

Jog on the Spot

1 minute

Verwandte Workouts

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20 Min 30 Sek, Intensiv

Do the Splits!

5 minutes, Mäßig

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6 minutes, Anfänger

The Splits

1 Min 55 Sek, Mäßig

Basic Warmup

6 minutes,

Warm Ups

2 Min 40 Sek, Anfänger

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Adjustable Steel Wire Jump Rope

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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