Are you a beginner in gymnastics? Then here are some easy moves to get started.
A split is one of the moves that are really easy for some people and much harder for others. Even if you’re as tight as can be, though, you’ll still be able to master it if you work hard at your stretching. A great way to improve your split is to move through a series of different stretches, from simple to advance. If you are a beginner, you’ll probably want to master the easier stretches first before moving on to full split stretches. Be sure to do each stretch on both sides you’ll want a good split on both your right leg and your left leg in order to be a great gymnast.
Bent and stretch both the knees:
From a kneeling position, put one foot in front of you on a mat, step, or other object about a foot or more off the ground. Bend your leg to 90 degrees, and place your foot flat on the mat. Keeping your hips facing the mat, move your other leg backwards, bending your knee behind you, until you form a “mini split” from knee to knee. Push your hips forward as much as possible, working towards 180 degrees from knee to knee. Keep your chest up and your hands on your front knee. Hold this stretch for 30-60 seconds at a time.
Front leg straight stretch:
From a kneeling position, put one leg up straight in front of you onto the mat. Move your body back, so only your heel is on the mat. Your back leg should be at a 90 degree angle, and your hips should be square– they should be facing the mat, not turned one way or the other. Keeping your front leg straight, lean forward as far as possible.
Both legs stretch straight:
From a standing position, put one leg on the mat in front of you. Keeping both legs straight and your hips square, lean forward as far as possible. Your back foot should be planted on the ground, with your foot straight or turned slightly out.
Your hips are square with your body. Your torso should be facing straight, not to the side, even if squaring your hips means you can’t go down as far. Both of your legs are straight, and turned slightly outward. Your toes are pointed. Your chest is up, not leaning forward.
Square out your split:
To make sure your hips are square, try doing your split against a wall. Your back knee should be almost touching the wall, and your back leg should be bent at a 90 degree angle upward. Be sure that your back foot is pointing straight to the ceiling. You can also do this stretch with a friend holding your leg and helping you to keep your foot pointing straight up.