How does an old man of 12 learn to split? When is the earliest?

It is best to choose non-slip and soft dancing shoes. These shoes are very comfortable to wear, and it will be easy to practice downward movements such as splits. In addition, the venue for practicing splits should be flat and wide, and it is best to choose a wooden floor venue.

Warm up.

Before practicing splits, you can do more leg lifts to fully relax your muscles, and then you can prevent cramps and other problems when practicing splits. You can also squat 10 minutes at a time, which is very helpful for practicing splits.

Practice pulling ligaments.

It is best to practice pulling ligaments before going to bed every night. The specific method is to do warm-up activities first, starting from the most basic leg press, which can be divided into fast pressing and slow pressing. Press it slowly for 30 to 40 seconds, gently stretch your muscles and feel slight pain. Just press it quickly. leg press, the pain is closed. Pulling ligaments is mainly perseverance. You can't fish for three days and dry the net for two days because of pain, so you can't practice splits well. It usually takes about a month to practice.

Practice around leg press every day.

This is the basic skill of practicing splits. Keep practicing 1-2 hours every day. Unlike pulling ligaments, leg press's chest should touch his knees. When leg press is on the horizontal bar, his head will touch his calf.

Practice with the aid of instruments.

When practicing the split, you can hold the horizontal bar more stably, and you can master the balance and get up faster when you get off the fork. Try to straighten your upper body and keep your waist straight. At the beginning, try to pull the rope when practicing the split, so as to control the speed of the lower fork and avoid pulling the muscles too fast.

Master the correct split posture.

When chopping, press your hands on the ground and press your whole body down. At first, try to slow down. You can get up a little and then press down. Like a spring, press it up and down a few times. Finally, when the pressure reaches the maximum, your hips should be on the ground, your body should not lean forward, your upper body should be straight, and you must never support the ground with your hands, otherwise you will never practice well.

Matters needing attention in splitting.

After the split is successful, you should continue to practice using your feet instead of simply supporting them with your hands. Although the difficulty is not small, it is very helpful for leg muscle training after a long time. Of course, it takes a lot of training to meet the requirements.