Split legs
Run first. When your body feels warm, start lunging and pressing your legs. Then press your legs forward and grab your feet with your hands. When you feel a little sore, stop for 20 seconds. , practice like this for a few days first, and then start practicing vertical splits when you feel more flexible. Find someone to help you watch when doing vertical splits. Straighten your legs. If you feel sore, just rest for 20 seconds. If you can't press it down, don't press hard, as it is easy to get injured. `You can also practice horizontal splits. The method is the same as vertical splits. Your legs should be straight when doing this. You can find someone to push your legs and hold your hands to let you crawl forward```
Keep doing this If you go on, you will definitely be able to cheat, but you must pay attention to scientific moderation!
Flexibility
Simply can be divided into the following categories:
1) Finger and wrist flexibility exercises
1. Make a fist and stretch repeatedly. .
2. The five fingers of both hands touch each other and press inwards so that the roots of the fingers and the back of the palm form a right angle or a small right angle.
3. Cross the five fingers of both hands and turn the wrists on the head of the straight arms with the palms facing up.
4. Stretch, bend and circle the wrist.
5. Push-ups with raised fingers.
6. Raise the barbell to your chest and hold the barbell with your fingers.
7. Use the palm of your left hand to press the four fingers of your right hand and push continuously.
8. Stand facing the wall and do finger presses continuously.
9. Use your left and right fingers alternately to catch the falling baseball (or small shot put).
10. Stand on your head against the wall.
(2) Shoulder joint flexibility exercises
1. Shoulder pressure
(1) Hold your hands at a certain height and bend forward to press your shoulders.
(2) The two people hold each other's shoulders with their hands, bend forward and press the shoulders with straight arms.
(3) Stand one foot away from the wall, with your hands, upper and lower arms, and chest touching the wall and pressing your shoulders (gradually increase the distance between your feet and the wall).
(4) The practitioner faces away from the horizontal horse and lies on his back on the pommel horse, while another person supports his upper arm and presses down from behind.
(5) The two put their hands on each other's shoulders, leaned forward, and pressed their shoulders downward rhythmically.
2. Shoulder pull
(1) The two people pull with their backs to the top of their heads, and at the same time do a lunge and pull forward.
(2) The practitioner stands and holds both hands. The helper holds the hands above the practitioner’s head with one hand, and supports the pull with the other hand.
(3) The practitioner lies prone, holding hands with his head raised or holding a wooden stick with both hands. The helper sits on the practitioner, pulls the wooden stick with one hand, and supports the pull with the other hand on his back.
(4) Sit with your back to the rib, hold the rib on your head with both hands, use your feet as the fulcrum, straighten your chest and abdomen and pull it up into a reverse arch shape.
(5) Stand with your back to the ribs, hold the ribs behind your hands, squat down and pull your shoulders.
(6) Stand on the rib with your back to the rib, bend your knees, hold the rib on your head with both hands, and then straighten your legs and push your chest and abdomen forward with force.
(7) To hold the ribs sideways, hold the ribs with one hand and pull them sideways.
(8) Bend forward under the seat and raise your hands behind you. The helper holds both hands and pushes forward and upward to help pull.
3. Hanging shoulders
(1) The hanging swing of various holding methods of the horizontal bar (forward, reverse, reverse, flip, etc.).
(2) Horizontal bar weight-bearing static suspension.
(3) The bar is suspended or rotated.
(4) Back hang: Hang from the horizontal bar, pass your legs between your hands and turn down into a back hang.
4. Shoulder rotation: Use wooden sticks, ropes or rubber bands to rotate shoulders forward and backward with straight arms (the grip distance gradually decreases).
(3) Waist and abdominal flexibility exercises
1. Lunge, turn waist and press legs.
2. Stand with your feet forward and backward, turn left and right, and turn your waist back and forth.
3. Bend forward and hold your ankles with your hands, trying to make your head, chest, abdomen and legs as close as possible.
4. Stand at a certain height and bend forward with your hands touching the ground.
5. Spread your legs and bend forward, and stretch your hands back from the middle of the legs.
6. Sit with legs apart, feet high and body bent forward. The helper can apply appropriate pressure on the back to assist.
7. Rear axle exercises, gradually reduce the distance between hands and feet.
8. Throw your waist backward to practice.
9. In push-ups, alternately lift the hind legs and lift the upper body as far back as possible into a reverse arch shape.
10. With their backs to each other, they hold their hands on their heads or hold each other’s arms.
11. Lower the shoulder and elbow handstand into a bent body with shoulder and elbow support.
(4) Chest flexibility exercises
1. Prone dorsiflexion and extension. The practitioner keeps his legs still and actively lifts his upper body and chest.
2. The tiger stretches its waist. The practitioner kneels, puts his arms on the ground in front of him, and presses his chest down. You are required to actively extend your arms, lift your chest and press down.
3. The practitioner stands facing the wall, raises his arms to support the wall, raises his head and presses his chest. It is required that the chest should be as close to the wall as possible, and the range should be from small to large.
4. The practitioner stands with his back to the pommel horse's head, leans back, and holds the ring with both hands to push his chest out. It is required to fully extend the arms, lift the shoulders and chest.
5. The practitioner sits on the mat with legs together and raises his arms. The partner pulls his hands behind his back and pushes the practitioner's shoulders and back with his feet, pulling his shoulders back and raising his chest.
(5) Lower limb flexibility exercises
1. Split legs front and back. You can vibrate forward and backward independently, or you can raise your legs and have a partner help you press down.
2. Cheating left and right. The practitioner lies supine on the mat, with either bent or straight legs, and a partner supports the legs and keeps pushing them down.
3. Leg press: Place your foot at a certain height, stand with the toes of the other leg facing forward, and then press forward (hook the foot), sideways, and back.
4. Kick: Hold the bar or march in place, kick forward (hook), side kick, and back kick.
5. Swing your legs: Swing your legs inward and outward.
6. Leg control: Use hands to support objects, front control, side control, and rear control.
7. Lunge and leg press.
8. Kneel down and press your feet.
9. Practice the flexibility of the ankle in different directions on specially-made training equipment of different shapes (see the section on jumping ability for special training equipment)
10. Use the inside, outside, heel, and Walk on your toes.
11. Squat with weight, keeping your heels on the ground and bending your feet as much as possible.
12. Sit on two legs, with your feet supporting each other and your hands pulling each other. One person leans forward and the other person leans back.
13. Sit back to back, pull your hands on your head, one person leans forward and the other person leans back.
(6) Flexibility exercises for the ankle joint and back of the foot
1. The practitioner holds the ribs at waist height, stands on the bottom rib bar with the soles of the forefoot, and uses body weight to move up and down Press, then hold for a moment to lengthen the muscles and ligaments when the ankle is at its greatest flexion.
2. The practitioner kneels on the mat and uses the body weight to move forward and backward to press the instep. The toes can also be raised so that the instep is suspended in the air and pressed down to increase the difficulty of the exercise.
3. The practitioner sits on the mat, places heavy objects on the toes, and presses the instep.
4. Do various rope skipping exercises with the soles of your feet on the ground.
5. Do walking exercises in various directions and speeds with the forefoot touching the ground.
If you are simply pursuing lethality, then I suggest that you have violated the original intention of learning, and there will be no point in continuing...