Do a front split stretch

Do a front split stretch

This workout plan will help you achieve your front splits.
Make sure you warm up muscles and joints before you start stretching.
# First of all check the front split instruction to learn how to do a proper front 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.
* 2 x 30 seconds per leg - Stretch your Calves
* 2 x 30 seconds per leg - Stretch your Quadriceps
* 1 x 30 seconds per leg - Yoga Trikonasana
* 1 x 30 seconds per leg - Crossed Yoga Trikonasana
* 2 x 30 seconds per leg - Bowstep Hip Stretch
* 1 x 30 seconds per leg - Wushu Stretchkick Stretch ( static or slightly dynamic )
* 2 x 30 seconds per leg - Front Split Intents ( 80 percent )
( make sure you upper body stays vertical. don't lean forward. As low as you can, but without bouncing )
* 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 front splits.
The second front split intent is a PNF stretch.
# 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 week.

Hosted by flashmavi.com
Creator's Site: www.flashmavi.com
Curated By: rmansur

Comments

+1
getazz 6 months ago
this was actually more helpful than others
Add your comment:

Eat Your Way Through the Periodic Table (Yum! Cupcakes)

Science geeks behold, the perfect dessert. The cupcake Periodic Table. Pretty simple to do-it-yourself. Start with basic cupcakes in a square mold and decorate! Previously, Knit the Periodic Table ...

Freehand Circle Drawing World Champion

Wait for it, wait for it... it happens really fast... at right about 1:05. Okay, maybe he's not a world champion, but a very cool party trick nonetheless. Here's one way to do it (not quite as perfect ...

Launch Cars Off Cliffs For Fun

More redneck fun. Bob Moravitz plus family and friends have created an 8 hour event of propelling vehicles off cliffs. Held yearly, admission is free but donations are encouraged (to cover insurance ...

Pimp Your Bike

That's right, cars aren't the only mode of transportation worth customizing. Dekochari, the Japanese art of pimping your bicycle: "Dekochari is a form of art bike indigenous to Japan dating back ...

Deadly Crossbow (Made With Newspaper)

Mythbusters decided to test whether an inmate could "kill another inmate across the hall using a crossbow made of newspaper": "Jamie and Adam built separate crossbows for the myth and ...

loading...