One person pulls the legs and the other person pulls the upper body, which is a cross action with a vertical split: the trainee's legs are straight, front and back are separated and pressed down, the upper body is upright, and the hands can support the ground. 2. Horizontal cross: The trainee's legs are straight, the left and right are separated and pressed down, the upper body is upright, and the hands can support objects or people. 3. Half split: The trainee straightens one leg, touches the back of the leg, bends the other leg, puts the heel against the buttocks, touches the inside of the leg, spreads the legs as far as possible, presses down sideways, and touches the buttocks; the upper body can be bent forward and backward. Upward pressure vibration action. Alternate the flexion and extension of both legs and practice repeatedly. 4. Leg press: divided into front leg press and side leg press. The trainee supports one leg and places the heel of the other leg on an object at waist or chest height. When pressing the leg forward, raise the toes, and the upper body performs a pressing vibration movement forward and downward; when pressing the leg sideways, buckle the toes in, swing the toes of the supporting leg outward, turn the body outward, and perform a pressing vibration movement of the upper body sideways and down. During compression, the upper body and legs should be straight. 5. Forward kick: The trainee's upper body is straight, his arms are stretched out left and right, and his hands are made into fists; his legs are straight, his toes are hooked and he kicks upwards, and his left and right legs are kicked up alternately. 6. Practice with two people: ① Sit on the ground and press the hips: The trainee sits face to face, with his legs straight, left and right as far apart as possible, heel * heel, hand in hand; when the upper body of one party falls backward, the shoulder and back touch the ground, and the other party goes up The body bends forward; then the person bending forward pulls the opponent up, his shoulders and back are on the ground, and the opponent's upper body bends forward; practice repeatedly. ② Standing side swing leg: The trainees stand face to face, with their hands on each other's shoulders. One of them lifts one leg and swings it repeatedly to the left (right) side, with the toes pointed in front of the body. The two people exchanged for practice. ③Standing leg press: divided into front leg press and side leg press. The trainees stand face to face. One of them puts one leg on the other person's shoulder. When pressing the leg, the toes are raised. The other person holds the knee joint with both hands and moves back and presses down. The two exchange and practice. In this training, you should pay attention to the following points: 1. Be persistent and proceed step by step, and forced hard pressing is strictly prohibited; 2. Before pressing the legs and hips, you must fully prepare for the activities to increase the temperature of the muscles and avoid muscle and ligament strains; 3. .Flexibility training should be moderate, and attention should be paid to comprehensive and coordinated development to prevent excessive development of flexibility and deformation of joints and ligaments. 1. You must warm up before doing it; 2. Do not pause your breathing when stretching 3. Before and after exercise Lajin must be done; 4. The Lajin movement should be slow and gentle, and never press hard or fast.
5. The degree of stretching is to the point where you feel a little "tension" or "soreness",
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