Side Split: 9 Flexibility Training Mistakes. What Is Preventing You From Getting Your Full 180 Degree Side Split.

Flexibility training mistakes you are currently making that are preventing you from doing a 180-degree side split. What is preventing you from getting your full split? Is it the training frequency? Improper warmup? Random flexibility training? Or is it something else? In this article we give you 9 flexibility training mistakes you are currently making and how to correct them. Mistake #1: Wrong Flexibility Training Frequency Simply put, training frequency is how many times a week you work on your flexibility. Not training the right number of times can affect your flexibility greatly. Too little or too many times a week can cause setbacks, in some cases even injuries. So, what is the golden rule of training frequency for flexibility? How much is too much? How much is too little? The correct flexibility training frequency for most people is about three times a week or every 48 hours. Flexibility training frequency depends on the number of rounds. Or how many times you repeat a stretch. Training frequency can depend on how familiar you are and accustomed to your flexibility training routine. The more familiar you are, the more used to the routine, the more often you can do it. But what does “more often” mean? Does it mean every day? Twice a Day? Twice a Week? More often does not mean every day or twice a day, it means three times a week as opposed to two times a week. If you are too eager and you are training every day, your body is not recovering fast enough. If anything, you are accumulating micro damage and inflammation that will eventually stop, and quite often reverse the progress. If your training is very infrequent, on the other hand, you lose the flexibility that you’ve gained. For example, if you train every five days, or every six, seven days or more, your body loses the flexibility it has gained, and you get stuck in one place. Mistake # 2: Improper Strength & Flexibility Warm-up This one seems so obvious, but it has a deeper meaning than you think. There is a difference between a warmup and a proper warm up. A warmup is better than no warmup at all, but it may not be a proper warmup. Running is good. Walking is good. Jump rope is good. And jumping jacks are good. But if you are stretching your adductors and hamstrings and some of the hip flexors, you want to warm up these particular muscles. And if you are going to support your flexibility with strength exercises, which is super essential, and we'll cover that next. You must warm up the muscles that you will use during strength exercises as well. The muscles that will be used to support your flexibility. So, your workout must be planned. And your warmup must be planned as well, to prepare specific muscles to be stretched and strengthened, for optimal flexibility gains. Side (Middle) Split Strength & Flexibility Training at Home ALL 3 LEVELS - BEGINNER, INTERMEDIATE, ADVANCED Try a Zaichik Stretching Technique called ~Content~ ZST from the EasyFlexibility system right now! If you want a proven, safe, easy to understand and do training program based on science, that is guaranteed to get you that perfect 180 Degree Split, then register for this course and start your training today!This Online On Demand Video Training Combo Contains:Side Splits Beginner Level programSide Splits Intermediate level programSide Splits Advanced Level program Click Here to learn More About the Side Splits Combo! Mistake #3: Random Flexibility Training Most often than not we find that people do not stick to a schedule when working on their flexibility. Nor do they gradually build up the number of rounds. A very important component. Many who are trying to get a side split, usually do it this way. They sit down and do a little bit of stretching, sometimes they hold the stretch one time, sometimes multiple times, sometimes for 30 seconds, sometimes for a minute, etc. This DOES NOT lead to improvement!In the EasyFlexibility system, we do not recommend holding stretches or doing anything like that period. It has to be a gradual process. Number of rounds matters. In the EasyFlexibility System one round is comprised of stretching and strengthening exercises. The more rounds you do the more and faster results you see. However, you must gradually build up your number of rounds for maximum results. The fastest flexibility results for most people come between 5 and 6 rounds. So, your flexibility training must be scheduled, and it must be gradual. Your training cannot be random if you are looking to actually master a side split. Mistake #4: Not supporting your flexibility training with movement and stretching. This was one of our earlier findings in EasyFlexibility. That people who supported their flexibility training, with at that time, their sports activities such as dance or martial arts, retained flexibility better. So, we created specific strength exercises and specific movement exercises and combined them with flexibility exercises. This allowed the flexibility gained to be retained. So that when you train one day and then you train the next day you don't start from zero again, you start more flexible than the day before. And of course, strength training and flexibility and movement training has a lot of other benefits besides just flexibility retention. It encourages deeper flexibility during the training session. It helps to prevent injuries. It allows the flexibility to right away be transferred into target skills. Such as, if you are looking to do a side tilt in dance or a high kick in martial arts (side kick combo link) or any other skill. There's a transfer over right away. Mistake #5: Using the standard old, relaxed stretching for your Side Splits training. You know the drill. You sit down, bring your legs apart, sit there for a while, maybe stretch to one leg, stretch to the other leg and hope for the best. And while there are definitely people out there that have gotten their splits this way. For most it is an outdated old method that leads to nowhere, except disappointment. The fastest way is focusing on one muscle at a time. Using Target and Leverage principles to lengthen the muscle. Without having to fight the stretch reflex by using multiple actions of the same muscle against each other. This Target & Leverage principle is what we use in our EasyFlexibility Side Splits Training Program. We focus on one muscle at a time which allows for fast, safe and easy progress. Side (Middle) Split Strength & Flexibility Training at Home ALL 3 LEVELS - BEGINNER, INTERMEDIATE, ADVANCED If you want a proven, safe, easy to understand and do training program based on science, that is guaranteed to get you that perfect 180 Degree Split, then register for this course and start your training today!This Online On Demand Video Training Combo Contains:Side Splits Beginner Level programSide Splits Intermediate level programSide Splits Advanced Level program Click Here to learn More About the Side Splits Combo! Mistake #6: Poor Nutrition Nutrition and hydration cannot be overlooked. And while this sounds simple enough, most people have very poor nutrition when it comes to flexibility training. And while young people can get away with poor diet when working on their splits, for adults it’s a completely different story. The importance of nutrition goes beyond the splits flexibility training. What you eat directly influences the type of nutrients that your body receives in order to get you to feel your best. If you have poor eating habits you are more likely to experience cramps, spasms, soreness, bruised feeling and pulled muscles. And of course, this transfers over into splits training. And while I do see adults with poor nutrition still get their splits, it is a flexibility component not to be overlooked. Mistake #7: Not focusing on your flexibility training. Let’s say that you a runner and your primary goal is running. But you decided that you also want to be able to do a side split. So, you start stretching for your side split here and there, occasionally. This is a big problem, as far as splits training is concerned. Whether you are a weightlifter, a runner, a tennis player, a swimmer, or whatever other activity it is that you primarily do. If, you don't dedicate specific sessions like we discussed above, proper warm up, proper strength training, proper flexibility, special dedicated sessions to your split training, your progress will lag behind.Remember that bit about poor nutrition? Well, your body only gets a certain amount of nutrition, vitamins, minerals, fatty acids, amino acids. And if you do a lot of activities, there can be a lot of micro damage in the muscles and tendons all over the body. Many physiological changes that must be repaired. If your body is repairing your back, your shoulders, your chest, your quadriceps and your abdominals and everything at the same time, it doesn't have that much left to repair the tissues that get adjusted during your splits training. Thus, if you do a lot of activities together your splits progress will lag. You can still get your splits. A lot of people do while doing many activities at the same time. It is just going to take longer. This applies to not only working on your splits and doing other sport activities at the same time. This also applies to you doing many different flexibility training at the same time. For example, if you are working on your back and on your shoulders, on your glutes, on your hip flexors and everything at the same time. Your progress will still lag as opposed to if you just focus, get one skill first, maintain it and move on to the next skill.In the EasyFlexibility system we have programs for all the different skills that you could possibly want to master, as well as programs broken up by various muscle groups to get you flexible as fast as possible. You can see a catalogue of all our programs by clicking here. Mistake #8: Not increasing the number of rounds. This is a BIG one. Very often when people contact us who are using the EasyFlexibility programs asking for advice. Most often the question is about the number of rounds that they should do. A round in the EasyFlexibility system refers to all the stretching exercises followed by all the strength exercises. Most people will usually do two rounds and for one reason or another forget to increase the number of rounds in their stretching workout. Once reminded to gradually increase their flexibility training to 5 to 6 rounds, their flexibility and maintenance of that progress increases exponentially. So, their results would increase and would at the same time get retained. I can't tell you how many times people would write to us and say it was so simple. The answer was right there. I know you said to do 5 to 6 rounds in the instructions, but I figured, well, you know, what's the difference? I'll do two. And when I started doing more, I saw the results. Therefore, as you work on your EasyFlexibility Side Split program remember to gradually increase the number of rounds for optimum results. Mistake # 9: Being discouraging by false advertising and false promises. This happens all the time. You see a YouTube video where someone tells you thatif you use their splits routine you’ll get your splits in one session, a day, in 5 minutes no matter what! You buy into their promise and try the program one time which leaves you super sore. You try again and get nowhere. Nothing happens, you still don’t have your split after trying their 5-minute splits training program. This only leads to you being discouraged. But all that happened is you fell for their marketing clickbait. For a promise that cannot possibly be real. No, you cannot get your split in 5 minutes. That is simply impossible. It doesn't work that way. You might get your splits fast if you have some flexibility already and you meet all the flexibility requirements for a split. But the training sessions are not going to be 5 minutes or 10 minutes. You must be prepared for that. Getting a split is an investment of time and dedication. Where you train theright way and stick to your training until you get results. The only sure way you can know how long it will take you to do your splits is tostart using the program. Track your progress. See your way to improvement, and then you would know when you're going to get your split. We have developed a free Stretch180App that calculates the date that you will get your split based on your training results. This app is very accurate. There are times when, due to circumstances in someone's life, the rate of progress can shift, but if the rate of progress stays the same the app calculates a date of completion, which is usually accurate based on thousands of people that have gotten their 180 degree splits using the EasyFlexibility programs by the predicted date of our Stretch180 app. Side (Middle) Split Strength & Flexibility Training at Home ALL 3 LEVELS - BEGINNER, INTERMEDIATE, ADVANCED I didn't feel like I did anything! I’m not at all flexible by nature. I had a hip replacement and couldn’t do a side split at all. When using EasyFlexiiblity I didn’t really feel like I was doing anything, I was not sweating. It was not tough. I could just do it and go back to my sofa 10 minutes later, but I could really see an improvement even though I didn’t feel like I did anything.” ~ Sandra Handaard My kicks have never felt this good! Immediately after I did the stretches my muscles actually felt warm and flexible. After that I went to the bag and did a Roundhouse kick. My kicks have never felt this good. Within 2 months I could split fully, so yeah it works!” ~ Dawid Bloom I don't feel tired, my sciatica is gone! “I’ve seen that it has improved my life in so many areas that honestly I didn’t expect it. For me it was eye opening. The benefits that it was giving me, my breathing improved, my sleeping improved, sitting down for many ours is no longer painful, I don’t feel tired, my sciatica is gone!” ~Aliz Ayala If you want a proven, safe, easy to understand and do training program based on science, that is guaranteed to get you that perfect 180 Degree Split, then register for this course and start your training today!This Online On Demand Video Training Combo Contains:Side Splits Beginner Level programSide Splits Intermediate level programSide Splits Advanced Level program Click Here to learn More About the Side Splits Combo! About the Author: Paul Zaichik is an Exercise Science Expert, author of multitude of books, and the creator of Zaichik Stretching Technique (formely known as Kinesiological Stretching Technique). His speciality is flexibility training as well as body weight conditioning. His innovative method is designed to have maximum carry over into specific athletic techniques. Paul is the author of books and DVD’s on the topic of flexibility, martial arts and bodyweight training. Over the years, Paul Zaichik has worked with a variety of individuals including athletes, entertainers, and military personnel. His ElasticSteel Method of Athletic Conditioning programs, EasyFlexibility Programs and Zaichik Stretching Techniques are used world wide by both professional and amateurs with great success. © ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. 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