WEEK 01 How to do the splits, for beginners

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Published on 08 Dec 2019 / In Splits

At first i used a small dolly for the feet to roll on, then i ended up padded sliders, The magnet extension stick i put on a flatter surface and used that as my measuring stick, yea its funny, but once i touch it then i know exly how low i went and then i lower it lower and keep pushing myself to touch it again. here is what i used
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<br>Small 3 wheel Dolly
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<br>Furniture Sliders like this
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<br>Magnet Extension tool
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<br>If you have a carpet you can put your feet on a magazine, if you have hard floor you can put your feet on a folded up towel and slide your feet.
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<br>15 min a day splits stretching and techniques to do side splits. Do this 5-7 days a week, do proper warm up and stretching before pushing to the max. There is no easy way, only pain and dedication, at my age im not exly a little gymnastics girl, Im a beginner, i have always wanted to do side splits. Im 33 years old, married and work all sorts of different hours at work, from morning to nights, 55-60 hours a week. If i can find 10-15 mins to do this every day, so can you.
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<br>Here is the simple workout routine:
<br>- 5 min warm up
<br>- 5 min stretching
<br>- 5 min splits
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<br>break down of the 5 min splits:
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<br>Set 1
<br>- push out and hold 30 sec
<br>- squeeze in and hold 30 sec
<br>- push out and hold 30 sec
<br>- shake it off and relax
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<br>Set 2
<br>- push out and hold 30 sec
<br>- squeeze in and hold 30 sec
<br>- push out and hold 30 sec (try to go down lower from set 1)
<br>- shake it off and relax
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<br>Set 3
<br>- push out and hold 30 sec
<br>- squeeze in and hold 30 sec
<br>- push out and hold 30 sec (try to go down lower than set 2)
<br>- shake it off and relax
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<br>Please remember, this is something i came up with myself, you can modify it how you like, im just going to stick with this combination to see how it will work for me. Before you start stretching you need to warm up. I basically do this stuff till i start breaking a sweat, then i start stretching.
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<br>I decided to get these little dollies on amazon for $5 search 3 wheel dolly and you will find a bunch of different ones, its a bit unstable as you can see in the video, but i feel like it helps me to go out to the sides just a bit wider, but also give me more pain because i can push it harder.
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<br>If you have carpet you can also use some sort of plastic or paper plate to put your feet on it to slide out, if you have hardwood, put your feet on a tower, dont go out running to buy the dolly just yet.
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<br>Measuring how far you go down up to you, you can find things around your house to stack under yourself to see what you can touch, i happened to have my kids buckets and a ball haha, ya i know, ill try to think of something better. You can try using books for spacers, and maybe a water bottle on the books, then once you make cont you can measure how tall it is and record it for your progress. You dont have to measure everyday, you can simply measure in the beginning of the week and at the end of the week to see if you have improved. i like to put something bellow me to touch everyday, that way i see if im going far enough and if i need to force myself to go down lower.
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<br>You will be sore, there will be pain, if you need to take a couple days off, do so to avoid injury. Its all bout how bad you want it !!

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