Learning the Splits - Petra Lahnstein - ebook

Learning the Splits ebook

Petra Lahnstein

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Opis

"Can you recommend a book for my daughter so that I know she's doing the exercises properly when she practices at home?" During my years as trainer, I've often encountered parents and young dancers looking for a book that teaches them how to do the splits. Now I can recommend this book to everyone. It's a great reference book with lots of illustrations and easy to understand explanations." Petra Lahnstein The splits fascinate dancers, athletes and their audiences. That's why they are still an indispensable element of many sport disciplines. "Learning the Splits" is a practical book that shows anyone who is interested how to do the splits.

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PETRA LAHNSTEIN

Learning the

Splits

A practically oriented book with easy-to-understandinstructions and lots of photos.

TERMS OF USAGE WARNING & DISCLAIMER

This publication, inclusive of all texts, graphics, usages and other material contained herein, as well as the physical exercises presented herein, are intended as a general resource for informational purposes only. It is published and sold with the understanding that the author and publisher do not intend to provide health or medical advice or other such services by reason of their authorship, publication or sale of this work. Nothing contained in this publication should be deemed a substitute for professional medical advice, diagnosis or treatment, and should not be used or relied upon for such purpose. Always seek the advice of a physician, physical therapist or other qualified health care professional as well as a professional trainer before performing any of the usages or physical exercises described in this publication, or concerning any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking same because of anything you have read in this publication. Reliance upon any information provided in this publication is solely at your own risk and is provided only on an “as is” basis. If you are pregnant, elderly or an individual having a chronic illness or recurring muscle or joint pain you should not perform the usages or exercises described herein. You should never undertake to perform the usages or physical exercises described herein if you do not understand the instructions given or are unsure how to perform same.

THE AUTHOR AND PUBLISHER MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THIS PUBLICATION, ITS TEXTS, GRAPHICS, USAGES OR OTHER MATERIALS, OR AS CONCERN THE PHYSICAL EXERCISES CONTAINED HEREIN, NOR AS TO THEIR ACCURACY, SUITABILITY OR COMPLETENESS, INCLUDING WITHOUT LIMITATION, WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE, AND HEREBY EXPRESSLY DISCLAIM RESPONSIBILITY, AND SHALL HAVE NO LIABILITY WHATSOEVER, FOR ANY DAMAGES, LOSS, INJURY, OR OTHER HARM OF ANY NATURE WHATSOEVER, AS A RESULT OF RELIANCE UPON ANY INFORMATION CONTAINED IN THIS PUBLICATION OR THE PRACTICE OF ANY USAGE OR EXERCISE DESCRIBED HEREIN.

Liability on the part of the author, the publisher or its agents for personal injury, property damage and financial loss is excluded.

1st edition 2015, translated from German.

© Gute Ideen Verlag

Petra Lahnstein

Neue Straße 2, 65599 Dornburg, Germany

www.gute-ideen-verlag.de

ISBN 978-3-945067-19-2

All rights, especially the right of reproduction and distribution, as well as translation, are reserved. No part of this work may be reproduced in any form (by photocopy, microfilm or any other means) nor may it be processed, stored, duplicated or disseminated via electronic systems without the publisher’s written consent.

Idea, concept and implementation

Petra Lahnstein, www.petra-lahnstein.de

Layout & typesetting by

Guerra-Design, www.guerra-design.de

Studio photos by

Highlight Fotostudio, www.highlightstudio.de

Impression photos

please refer to the photo credits

Outfits provided by

Villamor Dancewear

Make-up by

Denise Stein

Translation

www.ask4more.de

Contents

I. The splits and variations of the splits

1.1 The split

1.2 Side split

1.3 Standing split

1.4 Backward standing split

1.5 Variations of the split and the standing split

II. Proper stretching

2.1 Which muscles have to be stretched

2.2 Suppleness

2.3 Stretching methods

2.4 Basic stretching rules

III. Practical section: stretching exercises

3.1 Back thigh

3.2 Hip flexor

3.3 Front thigh

3.4 Inner thigh (adductors)

3.5 Outer thigh (abductors)

3.6 Calf muscles

3.7 Foot and toe extensors

3.8 Bar exercises

3.9 Deuserband exercises

IV. FAQs

V. Expert tips

VI. Practical tips

Bibliography

Introduction

The splits have fascinated audiences over the decades. It’s no wonder, therefore, that they are still an indispensable element of many sport disciplines.

▪ Dancing

▪ Pole dancing

▪ Martial arts

▪ Gymnastics

▪ Wheel gymnastics

▪ Circus

▪ Ballet

▪ Ice-skating

▪ and many others

When performed with a smile, the audience easily gains the impression that the splits are child’s play. In reality, thousands of athletes every year are only able to perform this ultimate measure of physical flexibility through regular and often painstaking training.

Not only professional athletes but also an increasing number of novices want to perform a perfectly executed split to their audiences.

Although the splits are mentioned in some books as a stretching exercise, scientific publications fail to reach consensus on the effects of stretching methods and there had not been a genuine textbook teaching people how to do the splits until the practical book, ”Learning the splits”, was first published in 2012. It has now been revised and supplemented with impressive images of many sports disciplines.

This book was written for people who want to learn how to do the splits, or how to do them better.

It includes both basic theory and an excellent practical section containing numerous photos which makes the exercises far easier to comprehend. Trainers and coaches can use the book as a valuable reference work and study book.

However, it is not intended to replace a trainer, so always listen to your trainer or coach’s advice when learning the splits. This book was written for healthy individuals, so always consult a physician if you have any concerns about learning the splits. This book does not claim to be exhaustive. Please remember that some of the exercises are only recommended for advanced learners!

I. The splits and variations of the splits

Although the splits are an intrinsic aspect of dancing and many other sports disciplines, very little literature is available about them. They are often presented as a stretching exercise, but without the stretching exercises that are necessary to prepare for the splits.

1.1 The split

The term “splits” or “split” in this book refers to the version with both legs are stretched out on the floor - one in front and one out to the back.

This type of split is often referred to as the front split. In this book, we simply call it the split.

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!

Lesen Sie weiter in der vollständigen Ausgabe!