How to do the splits quickly: a 10-day guide to hot topics on the Internet and scientific methods
As a difficult flexibility movement, the split has recently become a challenge on social platforms. This article will provide you with scientific training methods based on the hot data of the entire network in the past 10 days.
1. Statistics of hot topics related to splitting across the entire network (last 10 days)
| platform | Hot search keywords | amount of discussion | heat peak |
|---|---|---|---|
| Douyin | #SplitsChallenge | 820,000 | June 15 |
| #CelebritySplitContest | 560,000 | June 18 | |
| Station B | #30DaySplitsTutorial | 240,000 | June 12 |
| little red book | #zerobasissplit | 380,000 | June 20 |
2. Scientific training methods for fast splits
According to the recommendations of sports medicine experts, achieving splits safely requires training in stages:
| stage | Training content | daily duration | Things to note |
|---|---|---|---|
| Preparation period (1-3 days) | Dynamic stretching + foam roller relaxation | 15 minutes | Avoid rebound stretching |
| Basic period (4-7 days) | Frog lie + butterfly stretch | 20 minutes | Breathe evenly |
| Advanced period (8-10 days) | Wall split leg training | 25 minutes | Use yoga blocks to assist |
3. Comparison of recent popular split instruction videos
| UP owner/blogger | teaching methods | Number of likes | Core skills |
|---|---|---|---|
| @ Fitness Coach Laowang | PNF stretching method | 128,000 | contraction-relaxation cycle |
| @dance teacher Lisa | Ground sliding training | 93,000 | Use a towel to assist |
| @yogamasterzhang | Yin and Yang balance theory | 156,000 | Match the breathing rhythm |
4. Safety precautions
According to recent statistics from sports injury clinics:
| Common types of injuries | Proportion | main reason |
|---|---|---|
| posterior thigh strain | 42% | Inadequate warm-up |
| hip sprain | 31% | Press down forcefully |
| torn ligament | 18% | overtraining |
It is recommended to pay attention during training: 1) Supplement 300ml of electrolyte water before and after training; 2) Keep the ambient temperature above 26°C; 3) Use non-slip yoga mats.
5. Nutritional supplement plan
Combined with recipes recommended by fitness bloggers:
| training session | Recommended food | Functional ingredients |
|---|---|---|
| 1 hour before training | Banana+Almond | Potassium + healthy fats |
| 30 minutes after training | Whey protein + cherry | Protein + anthocyanins |
| before going to bed | greek yogurt | Probiotics + Calcium |
Through scientific and systematic training methods and reasonable nutritional supplements, most healthy adults can achieve safe splits within 2-4 weeks. Remember to avoid blindly comparing progress with others. Everyone's body flexibility is fundamentally different.
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