An acro dancer performing a double jump
.
A split jump
or
a split jump
is a sequence of body movements in which a person assumes a split position after jumping or jumping off the floor, respectively, while still in the air.
Split jumps and split jumps are found in different genres. dance including acro, ballet and jazz dance, and gymnastics. Split jumps can also serve as a form of exercise, and the term split jump
is also often used to describe similar body movements in figure skating.
How to do the splits in 10 days.
Very effective exercises?
Showing off your excellent physical fitness, having good control of your body, becoming more confident in yourself, or simply setting a goal and achieving it - these are just some of the reasons that encourage us to do the splits. Well, as a bonus, you can increase the elasticity of ligaments and joints and get rid of disruptions in the menstrual cycle
. Your legs and abs will become more toned - because stretching exercises for the inner thighs help get rid of cellulite and fat deposits on the buttocks.
Plan.
Intensity. Exercise 3-4 times a week, every other day. On other days, work out in the gym or attend group aerobic training. If the load is not enough for you, after training, jump rope for 10 minutes or run on a treadmill for 15 minutes. Total time. At least 45 minutes.
Stretching rules.
You can perform our complex either independently or as a cool-down after cardio or strength training. To make the exercises as effective as possible, try to follow our recommendations: Stretching - exercises are best done in the morning. According to experts at the University of Tennessee, this type of physical training improves blood circulation and performance. Also, quiet exercises are very good for those who are not in the mood for intense exercise immediately after waking up. Do the exercises smoothly, at a calm pace. Focus on your own sensations: lingering at the bottom point for 10-15 seconds, you should feel moderate muscle tension, but not cutting pain. Before exercise, warm up your muscles: do squats and leg swings, rotate your feet and hips. This will help prevent stretching when moving suddenly. To improve the tone of your thighs, in the evening, when you take a shower, massage your legs and buttocks with a massage washcloth - massage, oddly enough, also helps achieve your cherished goal - improving the stretching of the inner thighs.
"Fold". The muscles of the inner thighs are stretched. Sit on the floor with your legs straight and your back straight. Stretch to your toes and lower your body as close to the floor as possible. Stay in this pose for 10-15 seconds. Take your starting position. Perform 3 repetitions.
Double twists. The oblique abdominal muscles, leg and thigh muscles are stretched. Sit on the floor, spread your legs wide. Bend your left knee and bring your foot toward your inner right thigh. Place your right hand on your left knee, bend your left arm at the elbow, and place your palm on your ear. Lean to the right. Stay in this pose for 10-15 seconds. Take your starting position. Perform 2 repetitions, switch sides.
Longitudinal half twine. The muscles of the back and inner thighs are stretched. Sit on the floor, spread your legs as wide as possible, place your hands on the floor, and place your hands in line with your shoulders. Lean forward and try to put your forearms on the floor (if it’s hard for you, just lean forward. Try not to arch your lower back, maintain your balance. Stay in this position for 10-15 seconds. Take the starting position. Perform 2 repetitions.
The next two exercises are best performed in one group - one after the other. They work better together than separately.
Lunges with arm stretches. The muscles of the shoulders and hips are stretched. Stand up straight, clasp your hands behind your back, keep your shoulders straight and your abs tense. Lunge forward with your left leg and lower yourself as low as possible to the floor. Stay in this pose for 10-15 seconds. Take your starting position. Perform 2 reps, then switch sides.
Lunges with support on the knee. The muscles of the thighs and calves are stretched. Perform the previous exercise on the right side. Next, place your left knee on the floor and with your left hand pull your left foot up, straighten your right arm up. Stay in this pose for 10-15 seconds. Take your starting position. Repeat the exercise, then switch sides.
“Fold” with touches to the floor. The muscles of the inner thighs are stretched. Stand on your left knee, place your right foot in front of you on the heel, hands on your hips, back straight. Lean forward and place your hands on the floor. Stay in this pose for 10-15 seconds. Perform 2 repetitions, then switch sides.
How to do the cross splits at home. How to do the splits at home?
- Hard training will not give any effect if, for example, you do it for several hours a day, but high-quality exercise for 30 minutes a day will show results in a very short time. It is advisable to split your workouts into a couple of times a day, practicing in the morning and evening. And if you do the exercises three times in 7 days, it will also be difficult to get the desired result. Some people cannot do the splits while practicing for a whole year, while others do it after two months.
- Each workout begins with warming up the muscles. If you start stretching right away, it can lead to a painful injury. Before starting stretching, the muscles are warmed up; taking a warm bath or special ointment will not work. The muscles are warmed up with light exercises (jumping rope, running and simple exercises). Only after warmed up muscles is it possible to stretch the ligaments.
- Under no circumstances should you expose your feet to cold. If training takes place in a cold place, then your feet should be warm; just wear warm pants or similar things.
- You should not arch your back, it should be straight.
A relaxed state during training helps to avoid pain.- Breathing is also an important component. It should be uninterrupted, smooth and with uniform inhalation and exhalation.
- Outside help is not always useful. If the coach is inexperienced, he will help you tear the ligaments. Therefore, it is not recommended to allow anyone to put pressure on your shoulders.
- It is difficult to stretch the ligaments if you eat meat, so you should avoid such dishes, as they cause the muscles to become rough. But water promotes muscle elasticity.
- Most psychologists say that a person with a flexible psyche will achieve results much faster and do the splits before those with an unstable psyche. To do this, you need to control yourself and be in a balanced state. You need to be tolerant of any failures; only in this situation will training become a joy, and the body will soon become as flexible as possible.
Types
Some types of jumps and leaps are separated by names according to the type of separation performed, while others may use nomenclature associated with specific dance genres. For example, ride
(sometimes called
a side
) split jump involves a split where the legs are extended symmetrically to the sides, whereas the Grand Jeté, which involves a front split, takes its name from ballet terminology.
A split jump
is a split jump in which one knee is bent while both knees are bent in
a double split jump
.
- Ballerina performs Grand Jeté
.
- Jump deer splits
.
Gymnastics. Why do you need gymnastics?
The word “gymnastics” comes from the Greek gymnastike, which literally means “I train”, “I exercise”. Gymnastics is understood as a set of physical exercises that promote health, development of muscles and the musculoskeletal system. Most people associate such exercises with morning exercises. But besides this, gymnastics can be practiced professionally, like any sport. Moreover, even small children are taken into this sport.
Don't underestimate gymnastics. They help keep the body in good shape, develop agility, strength, endurance, and promote weight loss.
Daily exercise has a positive effect on the respiratory and cardiovascular systems, so it is often used as a therapeutic, preventive and restorative agent for many diseases.
Morning physical exercise energizes you for the whole day and increases your performance.
Non-professional types of gymnastics are recommended for people of almost any age - from young to old. Thus, in preschool education it is used in physical education and morning exercises: this allows hyperactive children to throw out excess energy, and calmer children to cheer up and tune in for a fun and active day. For older people, performing simple physical exercises makes it possible to maintain joint mobility and avoid limitations in motor ability.
It has been proven that regular gymnastic exercises improve metabolism, have a positive effect on blood circulation and increase immunity.
Therefore, doctors strongly recommend including gymnastics in your lifestyle to everyone who has no contraindications to doing it.
How to make a wheel. How to learn to make a wheel at home
Almost every child dreams of learning how to make a wheel correctly. But not all adults manage to do this without prior preparation. Therefore, many come to the conclusion that this is something impracticable and unrealistic. But you can learn to do this gymnastic trick at home and even without professional physical training.
Preparation
Before you start training, you should prepare. You must first prepare the place where you will train - it is very important that there is enough space, preferably a room without furniture and with a high ceiling, there should be no mirrors or glass nearby. Of course, a gym with mats would be a great option, but this is not possible for everyone.
You will also need free space against the wall. Clothes should not be too tight, but not too loose - no hoods. Leggings and a fitted tank or T-shirt are ideal. Shoes should also be comfortable, and take into account the surface of the floor so that it is not slippery.
Execution technique
It costs a little to warm up with a few physical exercises. If you have not previously played sports, then you need to practice for some time so as not to get injured. You can start with regular push-ups, pull-ups. Flexibility training will also be very appropriate - exercises such as bending to the side, forward, backward, and circular movements of the body are suitable.
It is also important to practice standing on your hands. For the first time, try to do this near the wall, if you can do the stand without much effort, then proceed to the next step: take a running start and stand on your hands so that your body is as level as possible. To make a wheel perfectly correctly, you will need gymnastics.
4 basic rules for performing a wheel:
- Stand in the place where you will begin the acceleration.
- Lower one arm parallel to the body, and lift the other up.
- With your lowered hand, you should push off from the floor, and place the second on the same line as the first. One leg should already be raised, then lift the other one.
- Then return to the starting position, placing your legs on the floor one at a time.
The body should be as even as possible. If your legs are bent, it is difficult to cross them and there is a high risk of falling. A hunched back will reduce arm strength. It is important to remember that you most likely will not be able to do the exercise correctly on the first try.
How to teach a child to do a cartwheel
It is easiest to learn to do this gymnastic trick in childhood. After all, the child’s body is so light and flexible that no special effort is required. It is important for children, like adults, to first practice.
The learning sequence is the same as for adults. First you should try a handstand against a wall. Hold your child's legs to help him maintain balance. If you have learned how to do such a trick, then it would be best to show your child clearly how to do it correctly. Thus, instilling in him that everything is done easily and simply.
Contraindications for implementation
If you suddenly have frequent dizziness or migraines, or have problems with the vestibular system, then you should refuse to perform such a gymnastic exercise as the wheel. It is important to start by consulting with your doctor or a specialist in the field.
Don't start your first workouts without someone else's help - you need a friend in case you need support or help with falls.
Don’t despair if everything doesn’t work out – practice doing the cartwheel regularly, some people can do it in one day. Don't forget about regular physical exercise, thanks to which you can quickly master the trick.
Jumping cost
New rules in the scoring system for rhythmic gymnastics routines provide for the replacement of elements if there is time left and the music continues to play. The basic rule is not to violate the quantity of these elements. The cost of some jumps has also been updated:
- A step with a turn and deflection previously cost 0.7 points, but now it is 0.6;
- The step jump with a turn also reduced its cost by 0.1 points and is now 0.4.
The total score for a composition can be a maximum of 20 points, 10 of which are awarded for the difficulty of the number.
Exercises for splits. Rules for doing the splits
Split exercises from scratch will give quick results in a short period of time only if you follow a few simple rules and recommendations.
These include:
- you should train every day;
- you need to spend about 40-50 minutes on each lesson;
- all movements are performed smoothly and without sudden jerks;
- when stretching, you need to relax your muscles, not tense them;
- the back should be in a straight position all the time, since if you start to hunch it, the muscles may lose their elasticity;
- each exercise is performed for at least 1 minute.
A workout should always begin with a warm-up. This warms up the muscles and prevents injury. It is very important to control your breathing during each movement.
Rules for warming up muscles before splits exercises
Beginners need to start doing splits exercises from scratch with proper warm-up. All movements are performed slowly and smoothly. Thanks to this, you can feel your pain threshold and also reduce the risk of injury. Jerky stretching can only be performed by professional athletes under the supervision of a trainer.
Warm-up time should be from 10 to 20 minutes of the total training time. During this period, all muscle groups should be worked out to avoid injury. After completing the warm-up, you can move on to the main block of exercises.
How to sit down: back, stomach, shoulders
Before trying to do the splits, you need to control your body position. If you constantly hunch over, hunch your shoulders and slouch, this can cause the development of various complications. Therefore, it is necessary to control your posture during training.
You need to keep your back straight, while your head is raised and your shoulders are straightened. When bending, the stomach stretches towards the thigh, forming a beautiful line of deflection in the lower back.
There is no need to try to stretch with force; if you perform the exercises correctly, progress will be noticeable with each workout.
How to sit: pelvis
Many beginners do not maintain the correct position of the pelvis, which leads to quite serious injuries. They are especially common when performing longitudinal splits.
The exercise is performed as follows:
- sit on the floor;
- stretch your legs in socks;
- pull your butt out from under you.
That is, from the outside, the pose looks like a girl sitting on an ottoman.
How to sit down: breathing
It is very important to follow the correct breathing technique when performing any exercise. It will help relax muscles and relieve pain that is more psychological than physical.
There are no complicated techniques here. The main thing is to take deep breaths through your nose when you need to stretch. Exhale through the mouth and slowly. If the pain intensifies during the exercise, then you can use a psychological technique such as listening to your inhalations and exhalations.
How to sit: knees
If you do not pay due attention to your knees and place them incorrectly during an exercise, you can cause irreparable damage to the tendons, as well as ligaments and joints. Therefore, during execution they must be strictly pressed to the floor. If you can’t do this on your own, then you can ask for outside help from a friend or mother.
How to sit down: muscles
Exercises for beginners to do the splits from scratch should relax the muscles. Tension is becoming the leading cause of injury. Therefore, it is necessary to keep the muscles soft; if they begin to tense involuntarily, then you need to work hard on yourself and try to relax.
Basic load
The process of performing one jump is divided into several components. Each of them requires training, but gymnasts’ legs will experience especially heavy stress.
A high-quality jump must have a push, rotation and a successful landing. In addition to leg strength, active flexibility and excellent balance are important.
At the moment of jumping, all muscle groups are involved, so the body must be able to withstand this load. High-quality jumps in rhythmic gymnastics are performed on the basis of strong muscles, normal weight and good speed qualities.
How to do the splits in 3 weeks.
10 minutes of doing the splits is the best remedy for health. Do you think that this is not given to everyone? You’re wrong, Anita Lutsenko will show you exercises that will make you surprised at your stretching in 3 weeks.
How does splits affect women's health?
This is good for the pelvic organs. It will also enrich your sex life; thanks to the splits, internal muscles are strengthened.
Anyone can do the splits. This was recently proven by Jean-Claude Van Damme, who at the age of 53, in one of his advertisements, sat on the transverse twine between two trucks, demonstrating to the whole world what wonderful shape he is in.
Few people know that 10 minutes a day doing the splits is a good preventive measure for the reproductive organs. Thanks to twine, varicose veins can be prevented and women can normalize their menstrual cycle. So it will be useful for every woman to do the splits.
Twine is also recommended for preparation for conception, and during pregnancy for preparation for childbirth. Twine increases pelvic mobility, improves blood circulation and pelvic function.
In this video , Anita Lutsenko will show you a set of exercises that will allow you to do the splits in 3 weeks. Before you start doing the exercises, be sure to warm up.
How to do the splits in 3 weeks.
Contraindications for performing exercises are cracked bones and hypertension.
For the first 2 weeks, perform this complex every other day. In the 3rd week of training, when the muscles are already accustomed, exercise every day. When performing the exercises there should be a pleasant pain; if there is a sharp pain, slowly return to the starting position.
How to do the splits for beginners at home. Tip 11: How to do the sagging splits
Sagging twine is much more difficult to perform than transverse twine. To do this, the athlete must have strong legs and excellent stretching. If an athlete is already doing cross splits, a couple of months is enough for him to complicate the exercise without injuring his muscles.
In order to do the sagging splits, you need not only good stretching, but also strong legs. In addition, coordination and the ability to tune in to perform a complex exercise will be useful. From the outside it seems that everything is so simple - you sit on the splits between two chairs and smile. In fact, the muscles are subjected to serious stress, for which you need to prepare well.
Step one - learning to do the cross splits
The first step is to learn how to do the cross splits. There are many techniques for this. The most important thing is to breathe through the larynx, which allows the muscles to relax and quickly saturate them with oxygen. Before actually doing the splits, you should warm up slightly and do several preparatory exercises aimed at stretching the muscles that will be used during the cross split.
Step two - improve stretching
So, you can do the cross splits. Now you need to improve the stretch to achieve sag between two parallel supports. To do this, during stretching workouts, we place a surface under each leg (one leg is possible), which will allow us to increase the stretching amplitude. First, you need to lay low surfaces, gradually increasing the height by a centimeter. As a result, you need to ensure that you sit on the cross splits, placing your feet on a surface that is at least 5 cm above the floor level. The higher the surfaces, the better.
Step three - make your legs stronger
In order to do the sagging splits without causing damage to the body, you need to have strong legs. To do this, you will have to often squat, do jumping, run 2-3 kilometers, perform the “bicycle” exercise (lying on your back, rotate your legs, imitating riding a bicycle). A good exercise is rolling from foot to foot in a half-split. This is how the inner thigh and buttocks are trained. It is important that all exercises are dynamic. Finish each strength training session with stretching exercises to keep your muscles from clenching. Exercises with a punching bag, which requires kicking, are very suitable. But this lesson is available to those who have at least some knowledge of striking techniques. During an impact, the legs rise to different heights, the level of elevation gradually increases. Kicking the punching bag after training is especially effective in increasing strength in the legs.
We sit on the slack twine
Before doing the sagging splits, you need to do a long warm-up. Only after you calmly sit on the cross splits and warm up all your muscles can you begin to complicate the exercise. At first, you need to lean on something with your hands. In this case, the feet are placed on the surface in such a way that the toes point up, and the main emphasis when sagging goes to the groin and gluteal muscles. Under no circumstances should you place the main load on your knees, as they may be injured. After trial exercises with your hands resting on a bar or chair, you can try sitting with your hands away from the support. Watch your breathing. It should be across the larynx and even. The muscles do not tense up.
Rifles
The legs must be placed as far apart as possible (more than shoulder-width apart), and rolls must be made from the left leg to the opposite one.
After a certain number of repetitions, you should squat on either leg and extend the other to the side. After a minute, change legs.
Then you need to sit in a splits position, trying to touch the ground with your palms, and spread your legs in different directions, pressing on them with all your weight.
Be careful, you shouldn't get hurt!
