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Side Split Workout Plan
This workout plan will help you achieve the
side splits.
Make sure you warm up muscles and joints before you start stretching.
Find more stretching instructions at stretching main.
Technical description: Side Split Workout Plan
- First of all check the side split tutorial to learn how to do a proper side split.
- Do following exercises before your gymnastics or martial arts training as a part of the warm up.
This should take you between 20 and 25 minutes.
- 10 minutes - Run at a pulse between 130 and 150 bps.
- 3 minutes - Stretch for the front splits - Quadriceps, calves and other straight stretches.
- 2 x 30 seconds per leg - Wushu Stretchkick Stretch( but now elevate the leg sideways )
- 3 x 30 seconds per leg - Half Side Split Stretch
- 2 x 30 seconds - Forward bend with Wide Legs
- 3 x 30 seconds - Yoga Spread Leg Forward Fold
- 1 x 40 repetitions - Lie down on the back and lift your extended legs vertical.
Spread your legs towards the floor and close them again. !!! Slowly !!!
- 2 x 30 seconds per leg - Side Split Intents ( 80 percent )
- After your martial arts or gymnastics workout do each exercise again. 15 seconds per stretch.
- Rest 15 to 30 seconds between exercises.
- 3 times a week finish this routine with 3 side splits.
The second side split intent is a PNF stretch.
When you stretch your side split isometric, try to hold the stretch with the strength of your legs.
Lift the hands from the floor so that your leg muscles are stretched and contracted at the same time.
- Once a week warm up 15 to 20 minutes and then stretch a full hour.
Do every exercise at least twice as often as normally.
Try to hold some stretches up to 60 seconds.
Also do dynamic stretches or kicks in this special workout.
This day is also to test out your max flexibility.
If you feel you are less flexible than the last week, you probably overtrained => so lower your training volume
and stretch less intensive during the next week.
Trainer advice: Side Split Workout Plan
- Before you start working on your side split, read the side split tutorial.
- Take a hot shower or bath after intensive stretching workouts.
- Stretch in a warm enviorment.
- Keep your muscles warm. Run between exercises, do squats or other leg exercises.
- After the warm up run you can also work on your hip muscles with ankle weights rubber bands or cables.
- If you feel very sore the day after your workout, stretch 5 minutes static in the morning.
In the morning you shouldn't stretch further than to 70 percent of your max flexibility.
Related instructions: Side Split Workout Plan
Videos: Side Split Workout Plan
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