Preskoči na glavno vsebino


Ali so dodatni koronski kilogrami težava?

Pa smo spet tu - v lockdownu. In nazaj so tudi vse težave, ki nas v tem obdobju spremljajo. Ta napis je nastal, ker sem v zadnjem času naletela na številne trditve, da nas dodatni kilogrami, pridobljeni v času "zaprtja" javnega življenja, ne rabijo skrbeti. In čeprav razumem sporočilo, da moramo biti v tem obdobju še posebej prijazni do sebe, se ne strinjam, da to pomeni, da se moramo zapustiti. Včasih je prijaznost do sebe prav to, da se potrudimo skrbeti za svoje telo. Vse več študij kaže, da je velik del prebivalcev po vsem svetu v času spomladanskega lockdowna pridobival težo.  Študija iz ZDA  je denimo ugotovila, da se je okoli 22 odstotkov odraslih v času covida-19 - po domače rečeno - zredilo za od 2,5 do 5 kilogramov. "Karantenskih 15" je izraz, ki se je v angleško govorečih deželah že dodobra prijel, ko je govora o karantenskem pridobivanju mase - gre sicer za 15 funtov (pound), kar je okoli 7 kilogramov. V Sloveniji so odmevne meritve  Fakultete za šport U

Can you get your splits in 30 days?

We all have different goals in life as dancers and as people. For many dancers, especially female, and active people in general, split is one of those goals. Some people just "have it", usually because they were training for it as kids and never really "lost" it. For others, it's a milestone that is really not that practical (well, there is a potential for impressive pictures :P) but just seem to be something that many of us want.

I won't dive a lot into why we want splits. Some people go for handstands, others want cartwheels, a 100 pushups or three minute planks. I am definitely in the "splits" section. Front splits, that is.

Intro - my splits history

Getting back into my front splits was my "lockdown" challenge during coronavirus pandemics. I had time, I didn't move as much as usual, so this seemed like a good thing to keep me moving.

I was never super flexible. As a kid, I don't really remember if I could do a split or not. Anyway I reached my (kinda) adult life with pretty average flexibility. Started working for splits after the age of 20, got them (not gorgeous but they were there) and then teared first my left and a few years later my right hamstring. Left one is worse, but anyway, I lost both splits.

I tried to get them back several times before, but after a few weeks of no progress I gave up.

Can you get them in 30 days?

And here comes my lockdown challenge. The reason for this post is because I just today saw a Youtube video of a woman who tried to get her splits in 30 days and trained for it every day following a gymnasts tutorial. Although she improved her overall flexibility in 30 days she was still far away from the split. And she cried.

It reminded me of the fact that there are quite a lot "get your splits in 30 days" tutorials and stretching programs going around. I also know that we will mostly hear that it takes more time than 30 days for most of people to get their splits. What is my experience?

Maybe ... but only if ...

So my experience is yes, you kinda can get them down in a very short time. Of course depends on your starting point and "little details", such as your previous injuries. But when I thought that it would take me months I actually was able to sit in the split after 5 weeks of stretching.

Nooo, it's not perfect, and it's not super comfy. Yet. But the milestone is kinda there.

So what did I learn - how can you make sure that you progress faster?

1. Make sure you stretch ALL of the muscles involved

So many of us when we wanna stretch for splits we just do our basic hamstring and hip flexor stretches. How about deep 6 hip rotators? Lateral and anterior thigh? Side body? Do you even know what stretches to do to really target all the muscles involved in split? Variety is very important. Trust me. It's one of the things that I lacked in my previous split attempts and I can now see how that held me back.

2. Be consistent

You have to be consistent both in your time and your stretches. You definitely want to make sure that you stretch regularly, but also dedicate a few days a week to rest. You also want to stick to your stretches because familiarity will help you improve. So the best thing is to have a few stretch sequences and then switch them up on different days.

3. HOW you do it, counts!

Some people think that you can stretch while watching the TV. While young and already flexible dancers might get by with that, you will for sure not improve as much as you can without focus. You need to watch your placement! The position of your pelvis or your hips can totally change your stretch. Also, passive stretching (just sitting in your splits) is, in my opinion (and my experience) not the most efficient way to do it. Active or PNF stretching can bring you way better results, but they do require more focus.

4. Don't force it

We are usually so impatient that we really push our stretches farther and deeper. But applying force will backfire on you. Your body needs to feel relaxed and safe to let you progress further. So while it might sound contradictory to tell you to be patient when I'm telling you that you can progress faster, that is exactly the case. Go slow to go fast.

Can you do it on your own?

As you can see, there is quite a lot of things to consider. So if you don't have any knowledge about anatomy and stretching you might be better off with a already prepared program that you maybe do have to pay for, but will give you the best results. If you go down that route, be careful - there is a lot of programs out there. Make sure you choose one that is scientifically based and not just "this is how I did it" style. Even if you do have to pay slightly more, at least you will be safe and you will get to your goal.

Did you ever tried to do a split or achieve any other "stretching goal"? If you did, what was your experience? Let me know in the comments below!


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