Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Very Hello everybody, Megablly and welcome you to Megabilly. The
music coming to be okay, So literally I'm just thinking
to change you to chilling with megabe.
Speaker 2 (00:15):
Okay.
Speaker 1 (00:16):
So today we're not going to comment to music. Today,
we'll be talking about flexibility changes.
Speaker 2 (00:23):
We need to make some changes.
Speaker 1 (00:25):
Okay, So we'll be talking about flexibility. So this will
be our chilling spot. We're no longer committed to music. Okay,
we'll be doing everything here. Okay, So let's give that
a round of applaus.
Speaker 2 (00:46):
Okay, Okay, I get it, thank you, thank you, thank you. Okay,
let's get on with episode. Okay. So on today's episode
will have how to get it played okay.
Speaker 1 (00:59):
So, get your splits requires a combination of flexibility, stretching,
and practice. So I'll be sharing a step by step
guide to help you achieve your goal.
Speaker 2 (01:09):
So firstly, all you want to do is splits, you
gotta prepare. So for the.
Speaker 1 (01:13):
Preparation, whoever, warm up before stretching. Warm up your muscles
with light cardio or dynamic stretching. Like you can dance
whatever you want. You'll feel a lot lot warm. I
prefer dancing because dancing it makes you warm. Okay, or
you can do dynamic stretches like butterfly.
Speaker 2 (01:35):
You know, site lunges, site lunges.
Speaker 1 (01:39):
Okay, you can do site lunges straddle okay. So secondly,
I'm going to choose a safe space, find it comfortable,
then slipper surface to right on.
Speaker 2 (01:53):
Okay.
Speaker 1 (01:54):
Then we're going to the stretching routine. Face one is
flex the bilirium. You gotta be flexible. Okay. So we're
going to be flexibilitium. So I'm going to start with
a standing forward fold. What a standing forward foul? Stand
with your feet, heap with a part, then fold forward,
(02:15):
reaching for your toos.
Speaker 2 (02:16):
Hold it for thirty seconds.
Speaker 1 (02:19):
Okay, So don't rash, don't rush, try to stay comfortable.
Then go further and please avoid and discomfort. You must
not feel any pain, so you're going to do it.
The second one is a sit up forward fold. Sit
on the floor with your legs straight out in front
of you, lean forward, reaching for your tools.
Speaker 2 (02:41):
Fold it for thirty seconds. Same applies.
Speaker 1 (02:45):
Don't don't push yourself further if your body doesn't want to,
don't for your body.
Speaker 2 (02:53):
So sadly, you're going to a baraphi stretch.
Speaker 1 (02:55):
Okay, I butterflet's right to sit on the floor with
the legs bent and feed together.
Speaker 2 (03:00):
Let your needs fall a part, okay, stretching your inner thigh,
hold it for thirty seconds. Okay.
Speaker 1 (03:05):
You can even try to push them down or have
the support to push you down.
Speaker 2 (03:09):
Okay.
Speaker 1 (03:11):
Then first is a lounge, guys. Lunes are very important
in springs.
Speaker 2 (03:14):
Okay. So I going to do a lunch.
Speaker 1 (03:16):
Perform working lunch to stretch your hips and legs. Make
sure that they are at ninety degrees and goal.
Speaker 2 (03:22):
Okay.
Speaker 1 (03:23):
So phase two is increasing race range of motion, increasing
range of motion. We're going to do a deep lunch
stretch starting there.
Speaker 2 (03:35):
Start in a.
Speaker 1 (03:35):
Lunch position, then lower your body down, stretching your front leg.
Hold for thirty seconds. At such sides.
Speaker 2 (03:44):
We know, I know that.
Speaker 1 (03:48):
The other leg can be more flexible than the other,
and the other might be painful than the other. I know.
It's it's it's usual, like is there something unusual?
Speaker 2 (03:58):
Okay, but you got a.
Speaker 1 (03:59):
Stretch both the legs to give them a kiss even Okay.
We don't want the other leg more flexible and the
other one's thief.
Speaker 2 (04:06):
Okay, we don't want that to stretch both sides. Okay.
So I'm going to do I summon squat stretch stand with.
Speaker 1 (04:12):
Your feet wire, then hip wheat apart, then lower your
body down into a squad. Hold it for thirty seconds.
With thirty seconds here, okay. And this is for beginners.
If you intimidate advanced, but intermid you can do it also. Okay,
But if you're advanced, this is not for you.
Speaker 2 (04:31):
This is not for you. Okay, let's move on.
Speaker 1 (04:34):
Then you're going to do a struggle straight sit on
the floor with the legs straight out to the side,
lean forward, stretching inner size.
Speaker 2 (04:43):
Hold for thirty seconds.
Speaker 1 (04:45):
Or you can have someone I'm pushing you down further
because I struggle a lot in pushing myself down.
Speaker 2 (04:53):
Okay.
Speaker 1 (04:54):
So yeah, then phase three okay, achieving the sleez. Firstly,
we have assistant split assist that splits. You can use
a blog, a yoga blog, a strip, or partners to
support your body as you lower down into split. They
can hold you by your arms as you lower down
into splits to avoid pain.
Speaker 2 (05:16):
Okay. And and assistants and assist that splits. Okay.
Speaker 1 (05:20):
Gradually remove support and word towards achieving and assist that
splits okay, like literally, you can even use pillows.
Speaker 2 (05:27):
Okay, slide down every time you can. You can use
as many pilas as you want.
Speaker 1 (05:34):
But as you go down, you will realize that you
have to remove others. Okay, then you're getting more flexible.
Speaker 2 (05:39):
Okay.
Speaker 1 (05:39):
So additional tips that you can practice regularly. I'm to
stretch trade to four times a week with at least
one day of rest between between. Okay, like, let's let
your muscles rest. Don't for some massles okay, and stay
high trated, guys, stay high treated.
Speaker 2 (06:00):
We don't want you fading. We don't want your collapsing.
Speaker 1 (06:02):
Stay hydrated, stay healthy, stay hydrated at least two liters
per day, hey, glasses per day.
Speaker 2 (06:08):
Okay. Then listen to your body.
Speaker 1 (06:11):
Don't push past a pain or discomfort, modified stretches or
take break breaks at needed, use proper form, maintain proper alignment,
and engage your call to support your body during stretches. Lastly,
be patient, achieving the split six time, patience and consistent practice.
Speaker 2 (06:37):
Okay. So this is all for this episode.
Speaker 1 (06:41):
I hope you get just please it's too megabilly and welcome.
Speaker 2 (06:45):
You to chilling with Bell or we can say Mega
be buy our
Very Hello everybody, Megablly and welcome you to Megabilly. The
music coming to be okay, So literally I'm just thinking
to change you to chilling with megabe.
Speaker 2 (00:15):
Okay.
Speaker 1 (00:16):
So today we're not going to comment to music. Today,
we'll be talking about flexibility changes.
Speaker 2 (00:23):
We need to make some changes.
Speaker 1 (00:25):
Okay, So we'll be talking about flexibility. So this will
be our chilling spot. We're no longer committed to music. Okay,
we'll be doing everything here. Okay, So let's give that
a round of applaus.
Speaker 2 (00:46):
Okay, Okay, I get it, thank you, thank you, thank you. Okay,
let's get on with episode. Okay. So on today's episode
will have how to get it played okay.
Speaker 1 (00:59):
So, get your splits requires a combination of flexibility, stretching,
and practice. So I'll be sharing a step by step
guide to help you achieve your goal.
Speaker 2 (01:09):
So firstly, all you want to do is splits, you
gotta prepare. So for the.
Speaker 1 (01:13):
Preparation, whoever, warm up before stretching. Warm up your muscles
with light cardio or dynamic stretching. Like you can dance
whatever you want. You'll feel a lot lot warm. I
prefer dancing because dancing it makes you warm. Okay, or
you can do dynamic stretches like butterfly.
Speaker 2 (01:35):
You know, site lunges, site lunges.
Speaker 1 (01:39):
Okay, you can do site lunges straddle okay. So secondly,
I'm going to choose a safe space, find it comfortable,
then slipper surface to right on.
Speaker 2 (01:53):
Okay.
Speaker 1 (01:54):
Then we're going to the stretching routine. Face one is
flex the bilirium. You gotta be flexible. Okay. So we're
going to be flexibilitium. So I'm going to start with
a standing forward fold. What a standing forward foul? Stand
with your feet, heap with a part, then fold forward,
(02:15):
reaching for your toos.
Speaker 2 (02:16):
Hold it for thirty seconds.
Speaker 1 (02:19):
Okay, So don't rash, don't rush, try to stay comfortable.
Then go further and please avoid and discomfort. You must
not feel any pain, so you're going to do it.
The second one is a sit up forward fold. Sit
on the floor with your legs straight out in front
of you, lean forward, reaching for your tools.
Speaker 2 (02:41):
Fold it for thirty seconds. Same applies.
Speaker 1 (02:45):
Don't don't push yourself further if your body doesn't want to,
don't for your body.
Speaker 2 (02:53):
So sadly, you're going to a baraphi stretch.
Speaker 1 (02:55):
Okay, I butterflet's right to sit on the floor with
the legs bent and feed together.
Speaker 2 (03:00):
Let your needs fall a part, okay, stretching your inner thigh,
hold it for thirty seconds. Okay.
Speaker 1 (03:05):
You can even try to push them down or have
the support to push you down.
Speaker 2 (03:09):
Okay.
Speaker 1 (03:11):
Then first is a lounge, guys. Lunes are very important
in springs.
Speaker 2 (03:14):
Okay. So I going to do a lunch.
Speaker 1 (03:16):
Perform working lunch to stretch your hips and legs. Make
sure that they are at ninety degrees and goal.
Speaker 2 (03:22):
Okay.
Speaker 1 (03:23):
So phase two is increasing race range of motion, increasing
range of motion. We're going to do a deep lunch
stretch starting there.
Speaker 2 (03:35):
Start in a.
Speaker 1 (03:35):
Lunch position, then lower your body down, stretching your front leg.
Hold for thirty seconds. At such sides.
Speaker 2 (03:44):
We know, I know that.
Speaker 1 (03:48):
The other leg can be more flexible than the other,
and the other might be painful than the other. I know.
It's it's it's usual, like is there something unusual?
Speaker 2 (03:58):
Okay, but you got a.
Speaker 1 (03:59):
Stretch both the legs to give them a kiss even Okay.
We don't want the other leg more flexible and the
other one's thief.
Speaker 2 (04:06):
Okay, we don't want that to stretch both sides. Okay.
So I'm going to do I summon squat stretch stand with.
Speaker 1 (04:12):
Your feet wire, then hip wheat apart, then lower your
body down into a squad. Hold it for thirty seconds.
With thirty seconds here, okay. And this is for beginners.
If you intimidate advanced, but intermid you can do it also. Okay,
But if you're advanced, this is not for you.
Speaker 2 (04:31):
This is not for you. Okay, let's move on.
Speaker 1 (04:34):
Then you're going to do a struggle straight sit on
the floor with the legs straight out to the side,
lean forward, stretching inner size.
Speaker 2 (04:43):
Hold for thirty seconds.
Speaker 1 (04:45):
Or you can have someone I'm pushing you down further
because I struggle a lot in pushing myself down.
Speaker 2 (04:53):
Okay.
Speaker 1 (04:54):
So yeah, then phase three okay, achieving the sleez. Firstly,
we have assistant split assist that splits. You can use
a blog, a yoga blog, a strip, or partners to
support your body as you lower down into split. They
can hold you by your arms as you lower down
into splits to avoid pain.
Speaker 2 (05:16):
Okay. And and assistants and assist that splits. Okay.
Speaker 1 (05:20):
Gradually remove support and word towards achieving and assist that
splits okay, like literally, you can even use pillows.
Speaker 2 (05:27):
Okay, slide down every time you can. You can use
as many pilas as you want.
Speaker 1 (05:34):
But as you go down, you will realize that you
have to remove others. Okay, then you're getting more flexible.
Speaker 2 (05:39):
Okay.
Speaker 1 (05:39):
So additional tips that you can practice regularly. I'm to
stretch trade to four times a week with at least
one day of rest between between. Okay, like, let's let
your muscles rest. Don't for some massles okay, and stay
high trated, guys, stay high treated.
Speaker 2 (06:00):
We don't want you fading. We don't want your collapsing.
Speaker 1 (06:02):
Stay hydrated, stay healthy, stay hydrated at least two liters
per day, hey, glasses per day.
Speaker 2 (06:08):
Okay. Then listen to your body.
Speaker 1 (06:11):
Don't push past a pain or discomfort, modified stretches or
take break breaks at needed, use proper form, maintain proper alignment,
and engage your call to support your body during stretches. Lastly,
be patient, achieving the split six time, patience and consistent practice.
Speaker 2 (06:37):
Okay. So this is all for this episode.
Speaker 1 (06:41):
I hope you get just please it's too megabilly and welcome.
Speaker 2 (06:45):
You to chilling with Bell or we can say Mega
be buy our
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