Splits workout plan

[KaRaTe_KiD456]

Hey can anyone provide me with a good workout plan to be able to achieve the splits

[Aodhan]

Hey can anyone provide me with a good workout plan to be able to achieve the splits

Stretch. Daily.

Light, static stretching before workouts, heavier, dynamic stretching after workouts.

Hamstrings, quads, and hip flexors are the major muscles that affect splits ability (Along with actual bone structure, but you can't change that).

Do a google search, and you'll find a lot of good articles on stretching.

Oh, and make sure you are well hydrated as well, that can affect everything from muscle elasticity to muscle function.

Aodhan

[KaRaTe_KiD456]

Thanks thats basiclly what I do now but i dont seem do be getting anmore flexible, and im still young so my age couldnt be affecting it.

[Jiffy]

Dynamic stretching?!? Do you mean Ballistic Stretching?

If it's what I think you mean BE CAREFUL!

Balistic stretching (bouncing in a stretch) has been identified by many sport authorities as dangerous and has been phased out. Now it should only be used for sport specific stretches and only by those experienced in safe stretching.

Better to stick to static stretches held for about 6 seconds at a time.

[KaRaTe_KiD456]

I am not sure what he means by dynamic stretching, probabally not what you are thinking

[Aodhan]

Sorry, I was reversed in my advice. (First time I've done that in a long time!)

DYNAMIC stretching before the workout, static stretching AFTER the workout.

Dynamic stretching is things like giant arm circles, progressively higher front kicks, leg swings, torso rotation, etc. Not really a stretch, but warms and loosens the muscles.

Static stretching is done after the workout, and is the "traditional" things everyone thinks of when they think of stretching.

Ballistic stretching is dangerous and not really used any more. It tends to activate the stretch reflex of a lot of tendons, and results in popped muscles.

Aodhan

[Aodhan]

Hey can anyone provide me with a good workout plan to be able to achieve the splits

Stretch. Daily.

EDIT:

Light, static stretching before workouts, heavier, dynamic stretching after workouts.

That should actually read, "Light DYNAMIC stretching before workouts, heavier STATIC stretching after workouts."

END EDIT:

Hamstrings, quads, and hip flexors are the major muscles that affect splits ability (Along with actual bone structure, but you can't change that).

Do a google search, and you'll find a lot of good articles on stretching.

Oh, and make sure you are well hydrated as well, that can affect everything from muscle elasticity to muscle function.

Aodhan

[KaRaTe_KiD456]

ahhhh i see ok thanks for the tips everybody

[Goju_boi]

get stretching books written by reputable authors. I like the book I train with "ultimate flexibility" by sang h. kim

[Spirit At Choice]

Stretching as a means of increasing flexibility is different from stretching to decrease injury. Stretching should be done both before and after working out. The dynamic stretching described above is an excellent routine for pre-work out.

Holding stretches for 10 seconds will help decrease work out injuries. However, to increase flexibility: stretch when you are really warm, like right after your workout. And hold stretches for at least a minute. A full 60 seconds.

I notice that I can *almost* do the splits when stretching before class, but I need my hands to keep me from sinking too far into it. But, AFTER class, I can just drop into the splits-- look Ma, no hands!