The time it takes to practice a one-character horse varies from person to person. Generally, you practice for 15-30 minutes at a time, and you can practice a one-character horse in about half a month.
When practicing the one-word horse, sit on the ground with your legs straight and hook your feet. Move the body forward and embrace the soles of the feet with both hands, and finally let the body and legs stick together seamlessly.
The best time to practice flexibility is in the afternoon, rather than training vigorously after running in the morning, because people have just gotten up in the morning and the joints in various parts have not yet moved, even after running. It will be a good activity for the body (for flexibility training).
Notes
Kicking is required after the straight leg press to assist in stretching the ligaments and strengthening the muscles. Including hook kicks and toe kicks. When kicking, you should pay attention to the integrity of the body, the upright support leg, and the strength of the kick to make the supporting leg as high as possible without bending.
Breathe naturally when performing movements, and do not deliberately deepen your breathing; always keep the size of the exercise frame unchanged during movements (the key point); pay special attention to quality when performing movements, and do not neglect the guarantee of quality because of the number of times. If you master the method properly, it is normal to feel pain a week before the initial exercise. You can use hot compress to relieve the pain.