Name: 如何快速做劈叉--------3個簡單的步驟 (How To Do The Splits FAST - In 3 Easy Steps!)
Uploaded: 2021-01-14T08:46:59.000Z
Duration: 13 min 32 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

未來進行式

I'm going to be teaching you [how] to do the slip

程度副詞

Even if you were not a dancer or gymnast growing up now this video is a two-part series

We're going to be going over front and back flip as well as middle scripts

So they're going to be in two separate videos to make sure you watch which one

Applies to you or watch both if you want to learn how to do splitting all three directions

I did not grow up as a gymnast or an acrobat or a

Dancer at all so I had to learn the hard way

And I learned how to do the [flips] by practicing three

Basic things and these are incredibly important if you all learned how to do the flips to number one is

Patient now. I know you don't want to hear that

But this pliz are something that will not happen overnight is something that you have [to] practice practice practice

And the number one most important thing that you can have while you're learning your flips is patience

[they] get a consistent part of your routine and I promise you you will get to your splits in no time

[I] recommend doing this video along with me three to four times a week if you're really serious about getting your [slips] and just

Keeps it the number two most important thing that we need to practice when we're learning our slips is

Flexibility, so what I mean by flexibility is making sure that the muscles dependence the ligaments and the Fashio all of those are being worked

And stretched in a gradual manner, so we're not just clapping down or forcing or ripping anything

We are going to gradually over time and lengthen all of those body parts

So [that] is easy and comfortable to spin or slip the third and final thing that we need to practice is

Mobility so when it comes to hips and especially the middle split we have to work on our hip mobility

So today's video is going to walk you through all different kinds of exercises that you should practice use

Finally conquer your slips and Ps. Don't worry if you're super inflexible right now

I started off as the most fifth person in the world so I can do it you can do it and again it all comes

You like this video make sure you get the thumbs up button if you find it helpful awesome

Share it with somebody who you [can] do it with and make sure you comment below and tell me how are your slips comes?

Let's get into the exercises a little disclaimer

Never ever ever stretch [to] work on flexibility or mobility [when] you are cold meaning you haven't done a warm-up first

so I'm going [to] walk you through a quick little warm-up that you can do for the lower body and the

Okay, so taking feet slightly wider than hip width apart

We're just going to drop down do a couple squats [get] some blood flowing into the legs

Good get those hips moving get all the joints moving

Synovial fluid in the joints so that you're nice and lubricated you're not going to pop anything or hurt yourself

Good when you're done with a couple squats here

Make sure you breathe pull your abs in nice tall posture

Then we're going to take the feet out wider and take the toes slightly pointed out

We're going to squat down and lift so sumo squat reach

Good opening up the [hip] make sure again your knees are tracking out over in the direction of your toes

Stacking those knees right on top of the heels heels are planted

Two and last one here good. We're going to take the toes straight forward towards me

We're going to shift our hips to the left and on the right

Left and the right now some people get little hip pops here

And that's okay one was pain free [range] of motion and you're not hurting yourself

Keeping it nice and safe again pushing your hips behind you

Keeping the knees stacked over those heels driving the heels down to the ground

Good once again toes. Go out drop this down. Take your hands on top of the side drop one children look up

Well, it's final toast and then to the other side just

Opening up those hips here come to the center, and he'll reach up

Big lift take the toes forward once again. We're going to add so forward forward flat back

Let's have the back to those legs shift your weight back into the left leg

And over into the right leg keep your back flat here your abs are in

Beautiful we're going to turn to face the side go ahead and drop the back leg down just a little bit

finding a runner's lunge position strong straight back leg back

[is] flat again notice 90 degree [Bend] here in my forward knee?

Good, I'm going to drop the back heel down stay low walk your way over to the other side find your underside good

So really important here have the forward knee stacked over the heel framing the forward legs strong straight back leg

Beautiful go ahead and bring the back leg in just a little bit making a triangle with the legs strong straight legs

[halfway], but if you're flexible as is you can frame your forward leg

Pull the belly in keep the back flat Trane's around here in your back

To the back side even if it means you have to come up

Because what we do and we do that [is] [to] concentrate the stretch on the forward leg and not into the low back

Good carefully walk your way around with the other side of you

If you don't feel warm make sure that you continue to do a few more

Cardio based dynamic stretching exercises seems like lunges forward and back

[good] carefully make your way back to center

both legs stretching the backs of the legs

Put the hands to the floor heel toe your feet right below your hips bend the knees and slowly round up

All the way up back to start okay cool. Let's jump it into the actual stretches

So when I say front and back foot, I mean the most

Traditional type of slip which means one leg is in front and one leg is in the back now

this is a little bit easier to get into then middle splits because it doesn't require as much mobility so let's get right into the

flexibility exercises starting with a hip

Opening stretch now. What a lot of people

Do here is they dump into their low back?

And then it just all becomes pressure on the spine which we don't want so instead

We're going to tuck her tail on under and then move forward it changes the stretch slightly

But this is one of the key elements actually opening up the hip flexor once we've found that and your knee is stacked over

Your forward heel heel planted down you're going to inhale reset same side arm up

Big lift and then bend to the side as you slowly exhale