Split need help

[siyar]

Okay after 2 months no training, i tested my flexibility and this is the result. It is like it was bevor. How can i improve without! a partner!? Because I need a good way to strech , I cant hold it long enaugh to improve ( like at the picture ) and against a wall is not easy , because i have to press my legs down. so i need a good position do hold it for and Hour or later to improve! So my english is very bad xD sry , if you did understand something xD than help me^^

http://img208.imageshack.us/my.php?image=split1zr0.jpg

[diogoo]

You can use a chair.
http://www.trickstutorials.com/images/i11.jpg

[Ashtar]

I wonder how expensive this is. http://www.abledata.com/product_images/images/06A0399.jpg

[short gorilla]

Ashtar you silly bastard.

Dude, just keep working on it. You can put your hands on the ground if you absolutely have to. Or lean on your bed, which I saw in the picture. Just keep plugging away and stretching, it takes patience.

[Cully]

Ok, I have crap flexibility, but if you can lean (for balance only) on a chair or something and keep your hands free... then you can play DS or PSP... That'll make you "forget" about stuff and you can sit in that position for ages.

Make sure not to lean forward... Juji says this on the tutorials.... That is the mistake I made....

[Graber]

I wonder how expensive this is. http://www.abledata.com/product_images/images/06A0399.jpg

LOL! Maybe u can use that into isometrics who knows...

[Ashtar]

It looks like it would be more versatile than a chair. But probably only for the advanced. Generally you'd want something to hang onto that's not going to move around. Chairs sometimes do that regardless though. You'd want a real heavy chair, or maybe some kind of bar set into the wall like they use in ballet.

[short gorilla]

Ashtar you silly bastard.

[jimbo]

woops i not been doing this...(do u do this once a week/day or wat)

[Papa Lazarou]

An hour or more!? Are you crazy?

Stretches tend to take less than 10 minutes each, with only about 30 seconds at the maximum range. You can hold the position with your hands or a chair or something for that long.

[short gorilla]

Yeah, whole routine takes me only 10-15 minutes. You can do that twice a day if you want.

Jimbo what the fuck are you on about? Splits? Do them every day you lazy bastard.

[jimbo]

i thought u ment hold a split-like strech 4 ahour ... y u play psp or ds for10 mins

[Papa Lazarou]

No.

Like short gorilla said, the whole sessionwill probably take far less than an hour. You should only be holding the split position for about 5 minutes.

You gradually reach your maximum range (might take a minute or two), then hold that max for at least 30 seconds, but no more than a few minutes.

Ok?

[siyar]

okay i am going to do this

[Ashtar]

With stretches that support your whole body weight, doing them for an hour seems a bit much. The only one I could think of that you might hold for longer periods while to do something else like read a book is that one where you put your straight legs against the wall and let the weight of the legs pull themselves apart.

The legs abduct over time while in a hip-flexed position. This is a bit different than splits where your hips are generally more extended, but still helps or something. Once the legs are forming a vertical line the definitions of hip flexion and abduction sort of become blurred to me though. It would seem that the only main difference would be whether the hip is internally or externally rotated.

[James Branleur]

I can't do sidesplits. But I can do branlesplits. I spread my legs as wide as possible and branle. And when the branlesplash is coming, I push myself down. I have done so about 20 times now.