Episode 72 - How to get the splits

Step by step splits tutorial

Episode Transcript

Speaker 1 (00:01):
Hi, everybody, Billy here and welcome to my podcast You
Got Billy. So in today's video, be talking about how
to get just sleeps. Okay, So when you want to
get the split, you must start off.

Speaker 2 (00:21):
By preparing yourself. Okay. So when you prepare yourself, it prevents.

Speaker 1 (00:26):
Injuries, and you know, you get your split faster because
you can't deal with stiff muscles.

Speaker 2 (00:33):
You must tell your brain because they don't. The split
is a neurological thing.

Speaker 1 (00:37):
So you know you must get your yeah, muscle swarmed up.
So I was going to start with swarm ups. It's
for preparation. So before starting, warm up your muscles for
with five to ten minutes of light cardios such as
jogging or jumping decks, or you can even do dynamic stretches,
doesn't care really. All you can do you can die

(01:00):
dance like I feel like dancing is the best option
because I'm gonna stretch eye dance and dancing.

Speaker 2 (01:06):
The beast option.

Speaker 1 (01:07):
Like as the warm then the second one stretch Regularly
incorporate stretching access into your daily routine, focusing on your hamstrings, quads, strips,
and hip flexa. So this is the main part you
must focus on when doing this please okay. So the
stretching exercises okay. So we have extending forward bend.

Speaker 2 (01:29):
Okay. So extending forward bend. When you do it, you
start with a feed if with a part, then bend
forward at the hips, reaching for your tooth. Okay. Then
we have a seated forward bend.

Speaker 1 (01:44):
Sit on the floor with your legs straight out in
front of you, then lean forward, reaching your toes.

Speaker 2 (01:51):
Okay.

Speaker 1 (01:52):
Then we have langues perform working languages or stationary language
to stretch your hip flexes and quad recepts.

Speaker 2 (01:59):
Okay.

Speaker 1 (02:00):
Then we have a pigeon post. This is my favorite one.
Stand or start on your hands and knees. Then bring
one knee forward and place your foot on the ground
in front of the other.

Speaker 2 (02:11):
Name. Then we have a struddle stretch okay.

Speaker 1 (02:15):
Sit on the floor with your leg straight out to
the side, then lean forward, reaching for the ground.

Speaker 2 (02:22):
You call it a pancake. When you can touch the ground,
then you call it a pancake. Okay. Then you're going
to the split split progression. Okay. Start with a modified split.

Speaker 1 (02:34):
Begin with a modified split where you place a block
or tower under your leg for support, or you can
place a bunch of books.

Speaker 2 (02:43):
Stuff like that, or your block.

Speaker 1 (02:45):
Guys, yes again, then gradually increase the depth as you
become more flexible. Gradually increase the depth of your split
by removing the block or tower or.

Speaker 2 (02:55):
The books you used.

Speaker 1 (02:57):
Practice regular you practice a split, I mean to increase
your flexibility and frange of motion. Okay, Like, be consistent
because if you don't be consistent, you're going to lose
your fixability and your progress will be lower.

Speaker 2 (03:10):
Okay.

Speaker 1 (03:11):
So for a first progression, be consistent okay, and don't quit. Okay,
So tapes and precautions. Listen to your body. If you
experience any pain of discomfort, discomfort, stop immediately and modify
the strange.

Speaker 2 (03:29):
Okay. You must not feel pain. You must feel a
stretch not pain. Okay.

Speaker 1 (03:34):
And if you have body pain please, if you have
body pains, please don't judge, because you must give your
muscles a time to heal, you know, and blease deeply okay,
Please deepling naturally stretching to help your relate your muscles.
You must breath regularly. Breathe naturally to you know, help

(03:58):
your muscles and the blood keep flowing. Okay, the blood seculation,
don't bounce about bouncing or gecking movements or stretching, as
they can cause injury. You know, because I'm one of
my students. They were bouncing and she lipped a muscle,
and unfortunately she was I gave her two months of healing. Yes, yeah,

(04:26):
I think it's I think it's too much longer. But
I gave her two months of healing, and unfortunately.

Speaker 2 (04:31):
She lost too much proger. So awo bouncing and be patient.
Be patient. Getting a spread takes time and patience.

Speaker 1 (04:44):
So don't get discouraged if you don't see progress immediately.

Speaker 2 (04:48):
Because it took me eight No, it took me five.

Speaker 1 (04:52):
Yeah, I remember it was first met. Yeah, it was
first man give my sleeves. My coach was the one
who got it eight and I like I had a coach.
I even had a coach first. So yeah, now I'm
a coach, surprising me. Okay, So yeah, it took me
five months to get my spleets.

Speaker 2 (05:13):
You know. So I was patient and consistent. I to
stretch if daily, I didn't skip any day.

Speaker 1 (05:20):
Okay, and remember to always fracturize your safety and well
being well stretching if you're new to stretching or health
and any underlying health conditions, consult with a healthcare professional.

Speaker 2 (05:34):
Or cerentified yoga. It's like for guidance. Anyways, Guys, this
is awful today's episode.

Speaker 1 (05:41):
Measure that you follow so you don't miss any episode,
and make sure that you check out mind YouTube channel.
It's well yeah, I will link it in the description
or whatever on my podcast.

Speaker 2 (05:58):
Make sure that you follow. Guys. Make sure that you follow. Anyways,
it is your baddy, Billy Max. I will see you
on another episode. Love y'all.