Actualmente la sociedad lleva un estilo de vida inactivo. Durante nuestro tiempo libre estamos a menudo sentados, ya sea frente a la computadora u otro dispositivo, viendo la televisión o jugando videojuegos. Muchos trabajos se han vuelto más inactivos, con largos días sentados en un escritorio. La manera de transportarnos tampoco nos ayuda: coches y autobuses.
Esto afecta de manera significativa a la salud mental y física, ya que nuestras acciones y hábitos están relacionados en gran medida con el bienestar y la felicidad de cualquier individuo. Llevar una vida sedentaria puede ser causa de muchas enfermedades como enfermedades del corazón, obesidad, presión arterial alta, depresión, ansiedad e incluso ser más vulnerable al cáncer. Por ello surge la necesidad de promover en adultos y sobre todo en pequeños el incluir en su vida un poco de actividad física, hay muchas maneras de hacer ejercicio, lo importante es buscar y encontrar alguno que sea de su agrado.
Mi proyecto es algo muy sencillo en el hablare sobre un ejercicio llamado Split, este ejercicio ocupa una preparación previa de aproximadamente tres meses, dependiendo de la flexibilidad de cada individuo, el tiempo dedicado y la motivación. Este ejercicio va acompañado de un conjunto de ejercicios previos para calentar los músculos y evitar lesiones.
El tener una vida activa no significa que pasar todos tus días metido en un gimnasio entrenando duro, con realizar una serie de ejercicios por unos 30 minutos diarios es más que suficiente para cuidar de nuestra salud.
La mayoría de las personas carecen de la flexibilidad necesaria para lograr un Split ya que se considera que es un ejercicio incomodo de realizar además de doloroso. Para la disciplina del ballet los splits se usan como ejercicio de estiramiento para calentar y para aumentar la flexibilidad de los músculos de las piernas, por lo que ejecutarlos de manera adecuada es de gran importancia para todo bailarin.
¿qué es la flexibilidad en el área deportiva?
La flexibilidad es el rango de movimiento y la habilidad que tienen las articulaciones de moverse libremente, dependiendo de la elasticidad y la movilidad de los músculos.
La flexibilidad ofrece muchos beneficios para la salud y ayuda al rendimiento deportivo. El estiramiento mejora el movimiento de las articulaciones y permite que los músculos trabajen de modo mucho más eficaz.
Ser flexible es importante en casi todos los deportes. Estirarse regularmente es la mejor manera de mejorar la flexibilidad; los estiramientos no deberían doler. Es importante en el ejercicio físico ya que permite que se tenga un mejor rendimiento cuando se practican deportes o se hace un ejercicio.
¿Qué es un split?
El split, conocido también como “apertura de piernas”, spagat, o grand écart, es una posición física en la cual las piernas están alineadas (son colineales) una con la otra y están extendidas en direcciones opuestas formando entre ellas un ángulo de 180º ó incluso más (oversplit).
El gran ángulo que produce un estiramiento significativo y consecuentemente denota una excelente flexibilidad de los músculos isquiotibiales e iliopsoas, por lo que este ejercicio se realiza para calentar en distintos tipos de actividad atlética.
Variaciones del Split
Calentamiento
Como en todo ejercicio para evitar lesiones musculares deberás realizar un buen calentamiento para tener un buen entrenamiento, tener una preparación constante que ocupara de tiempo, esfuerzo y compromiso.
Antes del split, deberás realizar ejercicios de fondo con las piernas. Estos ejercicios consisten en ponerse de rodillas e ir adelantando una pierna de tal modo que el pie quede completamente apoyado en el suelo mientras atrasas la otra pierna de tal forma que quede totalmente estirada y los dedos del pie sobre el suelo.
Los ejercicios de estiramiento deben durar unos 30 segundos cada uno para que sean efectivos. Además, debes repetirlos en serie para que tus músculos se acostumbren.
Se debe de tener cuidado de no esforzar demasiado los músculos por ganar flexibilidad, evitar el dolor y tomarse el tiempo que el cuerpo necesita será la mejor manera de tener éxito.
Después de realizar el Split también es importante estira, sentarse con las piernas estiradas y agítalas para soltar los músculos será la mejor manera de evitar calambres, tirones o dolor en las rodillas.
¿Cuánto tiempo lleva lograr un Split?
El split es un ejercicio que lleva tiempo, mucho tiempo, sobre todo si nunca has practicado ballet, gimnasia o cualquier otro deporte que requiera flexibilidad. Se deberá de tener en claro que no es un ejercicio que se ejecute de un día a otro.
Lograr este ejercicio dependerá de muchos factores como edad, flexibilidad, actividad física que realiza, frecuencia en sus entrenamientos, estilo de vida, entre otros. Algunas personas son más flexibles que otras y tienen más facilidades para ganar flexibilidad.
Las reglas de oro para hacer un split sin lesionarte
Mejorar la flexibilidad de manera considerable para realizar un split de manera correcta evitando algún tipo de lesión.
Elegí este tema porque actualmente practico ballet; no llevo mucho tomando clases y me intereso investigar del split ya que es uno de los ejercicios que más se me ha dificultado ejecutar y me gustaría poder realizarlo con la misma facilidad que mis demás compañeras. Adicionalmente quise hablarles de esto, porque me interesa dar a conocer un poco de todo el trabajo que implica un ejercicio de calentamiento de una clase común de ballet y considero que la preparación que conlleva es algo digno de reconocer.
Si entrenamos constantemente y llevando a cabo todo lo aprendido, estaremos preparados de manera eficaz y lograremos realizar un split evitando dolor y sobre todo lesiones.
Para la realización de este proyecto no vamos a necesitar algún material en específico, solo ocuparemos:
El proceso para llevarse a cabo será el siguiente:
Habrás logrado hacer el split una vez que tu pelvis esté en el suelo y que tus piernas estén en un ángulo de 180°.
Una vez logrado el objetico debes seguir practicando diariamente o al menos cada tercer día.
Consejos para mejorar la flexibilidad
Se pudo observar que después de una preparación de tres meses constantes y siguiendo todas las indicaciones, después un calentamiento de 20 minutos el sujeto de prueba ya se encontraba listo para ejecutar el split sin presentar ningún dolor, logro mantenerlo por 15 segundos y se reincorporo sin problema. Se puede decir que la hipótesis se cumplió de manera satisfactoria, cabe mencionar que hubo varios factores a su favor como la edad, la actividad física que realiza, su dieta, disciplina y motivación.
Tuvimos algunas complicaciones por las distintas actividades que el sujeto de prueba debe de realizar durante su día. La disciplina, tiempo y motivación, son de los factores más relevantes que se ocupan para cualquier actividad física y para lograr una meta, si no se dispone de estos, es difícil dar continuidad a un entrenamiento.
En este proyecto aprendí la importancia de prepararse de manera correcta antes de realizar algún ejercicio para evitar lesiones. También comprendí todo el trabajo que conlleva, la disciplina, los buenos hábitos como un cambio en la dieta, tomar el tiempo necesario de descanso, realizar actividad física de manera constante.
Gracias a este proyecto el sujeto de prueba ha mejorado de manera significativa su flexibilidad, su postura, hábitos y apariencia física, perdió algunos kilos y se muestra con más energía durante su día. Me gustaría que mi investigación genere impacto en los niños y adolescentes, para fomentar un estilo de vida en donde el ejercicio este presente en sus vidas.
https://es.wikipedia.org/wiki/Split_(ejercicio_fIsico)
https://www.superprof.mx/blog/ganar-flexibilidad-para-ser-bailarin/
El método de splits: Flexibilidad y estiramiento: ejercicios seguros para aprender fácilmente cómo lograr el split (spagat) sin dolor, autor Freddie Masterson
Los estiramientos, autor Michael J. Alter, edición ilustrada, reimpresa, Editorial Paidotribo, 2004
Society currently leads an inactive lifestyle. During our free time we are normally sitting in front of the computer or another device, watching television or playing video games. Many jobs have become more inactive, with long days sitting at a desk. The way of transporting us does not help us either: cars and buses.
This significantly affects mental and physical health, since our actions and habits are largely related to the well-being and happiness of any person. Leading a sedentary life can be the cause of many diseases such as heart, obesity, high blood pressure, depression, anxiety and even being more vulnerable to cancer. For these reasons, physical activity should be promoted in adults and children in their daily lives, there are many ways to exercise, the important thing is to search and find one that is to your liking.
My project is very simple, it is about an exercise called Split, this exercise takes a preliminary preparation of approximately three months, depending on the flexibility of each individual, the time dedicated and the motivation. This exercise is accompanied by a set of previous exercises to warm up the muscles and avoid injury.
Having an active life does not mean that spending all your days in a gym training hard, doing a series of exercises for about 30 minutes a day is more than enough to take care of our health.
Most people lack the flexibility to achieve a Split as it´s considered to be an uncomfortable exercise to perform as well as painful. For ballet discipline, splits are used as a stretching exercise to warm up and to increase the flexibility of the leg muscles, so performing them properly is of great importance for every dancer.
What is flexibility in sports?
Flexibility is a range of movements and the ability of having the joints to move freely, depending on the elasticity and the mobility of the muscles. Flexibility offers many benefits for our health and sports performance. Stretching improves the joint movements and allows the muscles to work much more effectively.
Being flexible is important in most sports. Regular stretching is the best way to improve flexibility; stretching shouldn´t hurt. It´s important in physical exercise since it allows you to have a better performance when playing sports or exercising.
What is a Split?
A split is a physical position in which the legs are in line with each other and extended in opposite directions forming a 180° angle or even more (oversplit).
The wide angle that produces a significant stretch and consequently denotes excellent flexibility of the hamstrings and iliopsoas, so this exercise is performed to warm up in different types of athletic activity.
Variations of a Split
The stride (or grand jeté): consists of taking a small run called “double step, step” that usually begins with the right leg. Next, he jumps as high as possible by opening his legs in such a way that a “split” form in the air and he falls with his legs together. The position of the arms is very important; they have to form a cross together with the head and the trunk.
The split jump: The performer must jump and, while still in the air, perform a split, falling back with his legs together in the same place where he jumped.
The largest opening split: This is when the opening of a split exceeds 180 °, reaching in some cases 270 ° -315 °.
The squat: This is not fully a variant, but it is related, the squat, consists of spreading the legs laterally, until reaching 180 ° or more.
The flexed split: It is a split in which the performer flexes the leg that is located behind, reaching if possible, to touch his own head with the toe.
Warm Up
As in any exercise, you must perform a good warm-up to have a good workout to avoid muscle injuries, have a constant preparation that takes up time, effort and commitment.
Before the split, you will need to do some background exercises with your legs. These exercises consist of getting down on one knee and bringing one leg forward in such a way that the foot is completely supported on the floor while you back the other leg so that it is fully stretched and the toes on the floor
Stretching exercises should last 30 seconds for each to be more efective and make repetitions of series so that the muscles can get used to them.
One should be careful to not over do the muscles to gain flexibility, avoid pain and take one´s time that the body need to be successful.
After doing a Split stretching is also required, sitting with straight legs and shake them to release the muscles, this is the best way to avoid cramps or knee pain.
How long does it take to achieve a split?
A Split is an exercise that takes time, a lot of time, more if one has never practiced ballet, gymnastics or any other sport that requires flexibility. It should be kept in mind that it is not an exercise to accomplish overnight.
Succeeding in this type of exercise depends on many factors like age, flexibility, physical activity, frequency on stretching exercises, lifestyle, etc. Some people are more flexible than other and have more possibilities on gaining flexibility.
Golden Rules to achieve a Split without injuries.
Do not force. Forcing is always a bad thing because even though muscles are naturally elastic, if we stretch them too much without being prepared, they can break.
Everyday practice. The only way to gain flexibility to be able to do a Split is to practice daily.
Always Warmup. Static stretching is recommended when doing these flexibility exercises since preparing the muscles will be what allows you to avoid injuries.
Stretching. It´s hard to make a Split directly without stretching on some exercises.
Do not lose motivation. Although it may seem hard at first, perseverance, determination and motivation Will be the key to accomplish the goal.
Improve flexibility the best possible way to make a Split the correct way avoiding any type of injury.
I chose this topic because I actually practice ballet; I haven´t been taking classes for very long and I was interested in the investigating a Split, because it has been the most difficult exercise for me and I would like to accomplish it the with the same ease as my classmates. In addition, I wanted to talk about this because I want to share all the work it requires for a warm-up exercise of a common ballet class and I consider that the preparation it entails is something worth recognizing.
If we train constantly and carrying out everything we have learned, we will be prepared effectively, and we will be able to perform a split avoiding pain and injuries.
To carry out this project we will not need any specific material, we will only use:
The process to be carried out will be as follows:
Wear appropriate clothing. It should be loose and flexible. If you wear very tight clothing, you have the risk of it breaking or not allowing you to do the exercises well.
Warm up, do a light activity for 10 to 15 minutes, such as stretching the lower back and inner thighs. Do jumping jacks, jogs, squats, and strides to keep your blood circulation active. This will make the blood flow and the muscles get loose.
Combine cardiovascular and dynamic exercises to warm up. Start with exercises like jumping jacks and then striding.
Get in position. Get on your knees keeping your back straight. Put the leg of your choice in front of you. Stretch your front leg as far as you can. Rest your back leg on your knee.
Breathe correctly. Holding your breath while stretching to loosen your muscles will make splits more difficult. Breathe deeply, but not in an exaggerated way. You will have to make breathing as natural as possible. Inhale when you stretch. Exhale when you release the stretch.
Go slowly. If you go down too fast to the split position, you can seriously injure yourself. Find the speed that works for you. Always descend slowly to position.
If you go slow, you will avoid injury. Injuries do not allow you to stretch immediately, and they will not allow you to do it for a long time.
It is more important to practice regularly instead of trying to do the split quickly.
Go down. Once you have warmed up and feel relaxed, begin to lower your body very carefully. Keep going down until you feel pain or discomfort. Stop once you feel discomfort other than mild pain or pain from stretching.
As you go down, keep your hands at your sides so you can support the weight of your body.
If you feel pain after doing the splits, it means you strained yourself too much during the stretch. Wait until the pain is completely gone before trying to stretch again.
You will manage to do the split once your pelvis is on the floor and your legs are at a 180 ° angle.
Do not jump in that position or you could cause an injury.
Maintain the position. Once you’ve done the split, hold it for as long as you can. Start by setting time limits. Do not hold the position if you feel any relevant discomfort.
Once the objective has been achieved, you should continue practicing daily or at least every third day.
Tips to improve flexibility
Hydrate your body by drinking water. If you are dehydrated, you could suffer cramps or spasms.
Stretch when you do other activities.
Take baths with hot water to help your muscles relax.
It was observed that after a preparation of three constant months and following all the indications, after a 20-minute warm-up, the test subject was ready to execute the split without presenting any pain, managed to keep it for 15 seconds and rejoined without problem.
It can be said that the hypothesis was satisfactorily fulfilled, it should be mentioned that there were several factors in its favor such as age, physical activity, diet, discipline and motivation.
We had some complications due to the different activities that the test subject must do during his day. Discipline, time and motivation are one of the most relevant factors that are used for any physical activity and to achieve a goal, if these are not available, it is difficult to continue training.
In this project I learned the importance of preparing correctly before doing any exercise to avoid injury. I also understood all the work involved, discipline, good habits such as a change in diet, taking the necessary time to rest, doing physical activity constantly.
Thanks to this project, the test subject has significantly improved his flexibility, posture, habits and physical appearance, lost a few kilograms and is showing more energy during his day. I would like my research to have an impact on children and adolescents, to promote a lifestyle where exercise is present in their lives.
https://es.wikipedia.org/wiki/Split_(ejercicio_fIsico)
https://www.superprof.mx/blog/ganar-flexibilidad-para-ser-bailarin/
El método de splits: Flexibilidad y estiramiento: ejercicios seguros para aprender fácilmente cómo lograr el split (spagat) sin dolor, autor Freddie Masterson
Los estiramientos, autor Michael J. Alter, edición ilustrada, reimpresa, Editorial Paidotribo, 2004
