Key points: Hold your chest, lift your waist and don't bend your back when pressing your shoulders. Press down with the shoulder joint as the stress point, fully stretch the shoulder joint and improve the flexibility of the shoulder joint.
Step 2 bend forward:
Point: Keep your legs together and keep your knees straight. Don't bend inward, touch your legs with your head and stretch down as far as possible.
3. Wash the waist:
Key points: Stand firm with your feet and turn your waist as much as possible to improve the flexibility and flexibility of your waist.
4. Positive pressure pipe:
Key points: don't lean forward, keep your legs straight, support your toes in front, and practice hooking your toes with your legs up.
5. Side leg pressing:
Key points: the upper body is facing the side, the legs are straight, the toes of the support legs are facing the side, the legs are hooked on the toes, and the toes are facing up. Leg press, the upper body is straight, and the whole upper body faces the direction of exercising legs. Don't bend over. Increase the lateral extensibility of the crotch.
6. After leg press:
Key points: the toes of the body and supporting legs are forward, and the hind legs are placed on a shelf or platform, stretching as much as possible. Especially when pressing the back, don't bend it to improve the backward extension of the crotch.
Baidu encyclopedia-flexibility
Baidu encyclopedia-flexibility