First, the active form of exercise (1) leg exercise positive pressure legs. Stand side by side facing the ribs or objects with a certain height. Lift the left leg, put the heel on the rib, hook up the toes, and bend the ankle tightly; Put your hands on your knees, straighten your legs, stand up, tuck your hips, bend your upper body forward, and vibrate back and forth. Alternate left and right legs during practice. Key points: stand up straight, don't bend the support leg, buckle the leg tip and vibrate downward; Gradually increase the amplitude, first contact the toes with the front forehead and the tip of the nose, and then transition to the lower forehead to contact the toes.
Side leg compression. Side to the rib or an object with a certain height, with the right leg supported, toes outward, left leg raised, heel resting on the rib, toes hooked upward, and ankle flexed tightly; The elbow of the right arm is raised and the left palm is attached to the right chest; Straighten your legs, straighten your waist, open your hips and press your upper body to the left. When practicing, alternate left and right. Key points: Same positive pressure leg.
After leg press. Stand with your back to a rib or an object of a certain height, with your hands akimbo or holding an object of a certain height; Support the right leg, lift the left leg, put the instep on the ribs, straighten the foot surface, bend the upper body backwards and vibrate backwards. When practicing, alternate left and right. Key points: keep your legs closed, your feet supported on the ground, your toes supported on the ground, your chest raised, your hips expanded and your back bent.
Kissing boots. Stand well step by step, with your right leg slightly bent, your left leg straight forward, your knees straight, your toes tilted, and your feet on the ground; The upper body leans forward, the right hand holds the inside of the left foot, the left hand holds the outside of the toes, the elbows are bent, the hands are pulled back hard, the upper body leans forward, and the toes are touched with the lower forehead. Stop for a while, straighten your upper body, straighten your arms, and then do the next repetition exercise. Key points: hold your chest, straight back, bend over and lean forward; Stretch your knees, sit on your hips, close your elbows and touch your toes. In the initial training stage, you can touch your toes with your head.
Leg press. Open your feet left and right, bend your right leg and squat down, touch the ground with your whole foot, straighten your left leg and buckle your toes; Then grab the outside of the foot with both hands and make a left footwork. When practicing, the left and right servant steps alternate. Key points: hold your chest out, collapse your waist, and don't move too fast left and right; Hips sink, chest out, and keep your hips as close as possible.
The ground vertical fork hand can lift his arms horizontally, his upper body is upright, and his legs are separated back and forth into a straight line; The left leg touches the ground on the back, and the toes hook up; The inside or front side of the right leg touches the ground. Key points: stand up, stand up, sink your hips and stand on your knees.
Cross your hands on the ground in front of you, separate your legs into a straight line, and land on the inside of your feet. Or upper body prone, can also be sideways. Point: Same vertical fork.
(2) waist exercises. Bend forward. Stand up step by step, cross your fingers, lift your arms straight, palm up, lean forward, and stick your hands to the ground as much as possible; Then loosen your hands, hold the achilles tendon of your feet, and gradually make your chest close to your legs; Stand up after a certain time. You can also touch the ground left or right. Figure 13 13 Figure 13 14 Figure 13 15 Key points: straighten your knees, hold out your chest, close your waist, close your hips and fold forward.
Rinse the waist. Stand naturally, with your feet slightly wider than your shoulders, with your hips as the axis, your upper body leaning forward, and your arms protruding from the lower left. Then reverse the circle back and forth, left and right, and the left and right directions alternate. Key points: try to increase the circle range, speed from slow to fast, and pay attention to the balance of the body.
Second, the passive form of practice passive form is to stretch muscles with the help of others and increase the range of motion of joints. For active forms, especially passive static exercises, the effect is poor. But it can reach a larger passive flexibility index, and then determine the active flexibility index. So we should have both in the training process.
The main methods of passive form exercises are: (1) When the shoulder arm exercises are pressed with ribs, it can be ridden by another person, or pedaled on the back or shoulders of the practitioner to help rhythmically or statically. (2) Leg exercises can adopt various forms of moving legs. For example, legs move forward, legs move sideways, legs move backward, and lower leg press. (3) Waist exercises mainly include methods such as "pressing the bridge". (4) Hip exercises can adopt various forms of pressing and pedaling methods. For example, when the practitioner splits, the coach can step on the practitioner's hip with his foot or press it with his hand.