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  • How to Do the Splits. Before you take the ultimate flexibility challenge, follow these

  • important steps to prevent injury. You will need Flexibility and time to practice. Never

  • bounce while stretching. Step 1. Warm up for at least five minutes before you begin stretching.

  • Step 2. Sit on the floor with your legs straight in front of you and your ankles locked together.

  • Raise your arms straight up and straighten your back. Then bend over and touch your toes.

  • Put your nose on your knees, hold the position for 30 seconds, and then relax. Point your

  • toes and flex while doing this stretch. Step 3. Sit on the floor with your legs stretched

  • out in front of you and straddle your legs, keeping your knees straight. Stop when you

  • feel tension, and then rest your elbows on the floor. Hold this position for 30 seconds,

  • and then relax. Step 4. Stand with your ankles locked together. Step far out front of yourself

  • with one leg and touch the ground with the opposite knee. Straighten your front leg and

  • touch your nose to your knee. Hold the position for 30 seconds, and then relax. Step 5. Repeat

  • the lunge stretch with the opposite leg. Step 6. Practice all three stretches at least twice

  • a day. Master the stretches without pain before you attempt to do the splits. Step 7. Stand

  • with your toes pointing forward and one leg in front of the other. Slowly slide down into

  • the splits. Stop if you feel pain. Get as low as you can, hold the position, and then

  • try again. Step 8. Do the splits daily to keep your muscles stretched and to maintain

  • flexibility. Did you know A committee selects the U.S. Olympic artistic gymnasts' team.

  • The team evaluates the gymnastsperformance at Nationals, the Olympic Trials, and at training

  • camp.

How to Do the Splits. Before you take the ultimate flexibility challenge, follow these

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A2 初級

分割を行う方法 (How to Do the Splits)

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    Hhart Budha に公開 2021 年 01 月 14 日
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