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Gymnastics for kids to make easy split action

Helping kids achieve a full split in gymnastics requires gradual flexibility training and safe stretching techniques. Here are steps and exercises to help with the process:

1. Warm-up

Before any flexibility work, ensure the child performs a light warm-up to increase blood flow to the muscles. This could include jogging in place, jumping jacks, or dynamic stretches like leg swings.

2. Hamstring Stretch

Seated Forward Fold: Have the child sit with their legs straight and reach towards their toes to stretch the hamstrings.
Standing Forward Bend: From a standing position, they should reach down to touch their toes, keeping the legs as straight as possible.
3. Hip Flexor Stretch

Lunge Stretch: In a lunge position, the child should lower their hips toward the ground, stretching the hip flexors. Keep the front knee at a 90-degree angle while the back leg stays straight.
4. Quadriceps Stretch

Standing Quad Stretch: They can hold onto a wall or support while pulling one foot behind them to stretch the quadriceps, keeping the knees close together.
5. Inner Thigh Stretch

Butterfly Stretch: Sitting with the soles of the feet touching, the child should gently push their knees towards the ground to stretch the inner thighs.
Side Lunges: They should step to the side, keeping one leg bent and the other straight, to stretch the inner thighs.
6. Pike and Straddle Stretch

Pike Stretch: Sitting with legs together and straight, the child should reach forward and hold the position, stretching the entire posterior chain.
Straddle Stretch: Sitting with legs wide apart, the child should reach to one foot, then the other, and finally reach forward between the legs.
7. Progressive Split Stretch

Begin with half-splits. Have the child get into a lunge position, then slowly slide the front leg forward and the back leg backward. Use blocks or cushions under their hands for support as they descend.
Encourage them to hold the position for 30-60 seconds, breathing deeply, and gradually increase the duration and depth over time.
8. Cool-down and Relaxation

Finish with light stretches and relaxation to prevent muscle stiffness.

Note: Ensure that the child progresses gradually to avoid injuries like muscle strains. Flexibility increases with consistent practice, and it’s important to listen to their body to avoid overstretching.

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To help kids achieve the splits safely and easily in gymnastics, it's important to focus on flexibility, stretching, and strength. Here's a simple routine to guide kids toward mastering the split:

1. Warm-Up (5-10 minutes)

Jumping Jacks: Start with 1-2 minutes to warm up the muscles.
Arm Circles: 30 seconds each direction.
High Knees or Jogging: 1-2 minutes to increase heart rate.
2. Stretching Routine

These stretches focus on flexibility in the legs and hips.

Hamstring Stretch

How: Sit on the floor with legs straight. Reach toward the toes while keeping the knees straight.
Hold: 20-30 seconds.
Reps: 2 times.
Butterfly Stretch

How: Sit on the floor with feet together and knees bent outward. Gently press the knees toward the ground.
Hold: 20-30 seconds.
Reps: 2 times.
Lunges (Hip Flexor Stretch)

How: Step one foot forward into a lunge, keeping the back knee on the ground. Push hips forward to stretch the hip flexors.
Hold: 20-30 seconds on each side.
Reps: 2 times on each side.
Straddle Stretch

How: Sit on the floor with legs apart in a wide "V" shape. Reach toward one leg, then the other, and finally the middle.
Hold: 20-30 seconds in each position.
Reps: 2 times for each side and the middle.
Pike Stretch

How: Sit with legs together and straight. Reach forward toward your toes while keeping the knees straight.
Hold: 20-30 seconds.
Reps: 2 times.
3. Split Practice

Start in a lunge position.
Slowly slide your front foot forward while keeping your hips square (don’t let them twist). Keep both hands on the floor for balance.
Gently lower into the split as far as the child can go comfortably.
Hold for 15-20 seconds, but if it’s uncomfortable, return to the lunge..