Basic methods of flexibility training

There are many flexibility training methods, mainly depending on the purpose of your training. If you just want to make yourself more flexible in life, you can choose a simpler training method, such as raising your legs high, doing diving exercises, etc. If you want to have further better requirements, you can choose a more professional training method to make your muscles and bones more flexible. Let's take a look at its training methods below.

First, spend 4 to 15 minutes every morning doing dynamic flexibility exercises, that is, moving the joints, doing straight leg raises, backward leg lifts and side leg lifts. But never do static leg stretches!

Second, do 11 to 23 minutes of equal flexibility exercises twice a week. Simply put, symmetry exercises are a more special way of doing the splits. After your legs are split to the maximum, hold them for no more than 30 seconds and then slightly retract them. Use the muscles in the upper thighs for about 3 to 5 seconds, and feel as if you are letting your legs support your body. Then relax and slowly press down to the limit, hold for no more than 30 seconds, then pull your legs up with a little force, repeat this about 5 times. In my own experience, the pressure should be lower each time.

But don’t be too anxious. If you feel muscle pain the next day, it means you have over-trained and you need to pause until your muscles no longer hurt! According to records, it takes an average person about 3 to 6 months to be able to do the splits successfully, depending mainly on one's flexibility. Some people can even do the splits in just 9 days!

The above is just a brief introduction to the basic training methods. There are many kinds of training methods according to the age of the trainee. If you are young, you can choose to exercise more. If you are older, you should also be careful not to hurt yourself. You must do warm-up exercises to make your muscles and bones fully active before exercising.