Split Definition

Warm up. Like with any athletic activity, warming up before doing splits can help you focus, decrease your discomfort, and prevent injury. To warm up, you'll want to raise your heart rate, then perform a few light stretches. To raise your heart rate, perform some light cardiovascular activity. 7-10 minutes of jogging, cycling, or jumping rope should suffice - whatever is enough to raise your temperature and heart rate.   Stretch. Next, do a few stretches - try to focus on the muscle groups that are most important for doing splits, like your hamstrings, hips, and, if you want to attempt a side-split, groin. You don't need to run through your entire stretching routine like you would if you were trying to build flexibility to be able to do the splits in the first place, as these stretches are intended solely as a warm up. In fact, once you can do it confidently, doing a split itself can become part of your stretching routine.   Get into position. When you've warmed up and stretched, get into a stance that allows you to transfer to a split with ease. This stance will differ based on whether you are attempting a front split or a side split.

Exercises

Conjunto 1: 4 rodadas

Jump Rope

1 min 50 segs

Transition

10 segundos

Conjunto 2: 3 rodadas

Wall Lying Leg Stretches

30 segundos

Transition

10 segundos

Conjunto 3: 6 rodadas

Deep Lunge Stretch

30 segundos

Transition

10 segundos

Conjunto 4: 3 rodadas

Wide Leg Stretches

30 segundos

Transition

10 segundos

Conjunto 5: 3 rodadas

Seated Moon Stretch

30 segundos

Transition

10 segundos

Conjunto 6: 3 rodadas

Quad Stretches

30 segundos

Transition

10 segundos

Conjunto 7: 1 rodada

Wall Calf Stretches

30 segundos

Transition

10 segundos

Conjunto 8: 3 rodadas

Right Split

30 segundos

Transition

10 segundos

Left Split

30 segundos

Transition

10 segundos

Conjunto 9: 3 rodadas

Side Splits

1 minuto

Transition

15 segundos

Conjunto 10: 1 rodada

Jog on the Spot

1 minuto

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Gym Warm Up with Jump Rope

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Jump Rope Warm Up

5 mins 15 segs, Moderado

Escolha Principal para este Treino

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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