Practice your flexible & Get Splits
Hai everyone.My name is Nurin.Today I gonna tell you how to practice your flexible and get your splits....Hope this helping....
It's very important that before you do the spilts you need to warm up.Any kind of stertching.
You need- i.flexibilly ii-time to practice
WARNING:AVOID BOUNCING WHILE STRETCHING
Step 1: Do warm up at least 5 minutes
Step 2: Sit on the floor and your leg straight infront of you and your angles lock together.Raise your arm straight up and straight your back.And then touch you toes and put your nose on your knees.Hold the possition for 30 second and then relax..Examples like this pictures:
Sorry the picture is not so big.
Step 3: Sit on the floor with your legs stretch down infront of you and stretch your legs kepping your knees straight.Stop when feel pain.And then rest your elbow on the floor .Hold this possition for 30 second and then relax.Examples: (Buat setakat yang mana yg boleh)
Step 4:Stand with you angles lock together.Step far out infront of yourself and then put one leg and touch the ground with the opposite knee.Straight your infront leg and touch your nose to your knee.Hold the possition for 30 second.And then relax.Examples:
Step 5:Repeat the one stretch with the opposite leg.
Step 6:Practice all the 3 stretch at least twice a day.Master the stretch without pain.
