Professional physical training refers to the physical training of dance. Everyone knows that dancers have the best posture. In addition to their own excellent conditions, what is more important is the professional physical training method, which is called "plastic surgery" in the dance world. The method of professional physique training is: standing, heels together, feet and toes spreading outward 180 degrees, forming a word "one", which is technically called "one". Everyone can experience it for themselves, so that people will stand tall and straight, and the dancer's "splayed feet" are formed in this way. Dance textbooks believe that the core of "one" is to force the human body's center of gravity to move backwards through the outward expansion of both feet. The center of gravity of hunchback is in the front foot, and the center of gravity of tall and straight figure is in the heel. Humpback can be corrected by shifting the center of gravity back to the heel, and it can be corrected fundamentally. After long-term training, the back will be well exercised, forming a powerful muscle splint and keeping the spine straight. This is a healthy and risk-free way, and the effect is lasting. This is the "shaping" of dance, and the perfect posture of dancers is so "whole".
Simplification of professional sports training. Professional body training is aimed at professional dancers and students, and it has certain professional difficulties. For example, it is difficult for ordinary people to open their feet. However, according to the same principle, simplified methods can also be used instead, such as raising the front foot (stepping on the book) when standing normally, or forcing the center of gravity to move backward to correct hunchback. This is also a physical training method used by many dance teachers, which is mainly aimed at beginners and reduces the difficulty. Similarly, in daily life, you can also use body training shoes with high front and low back, in order to raise your front foot, so that you can gradually correct hunchback in daily life.
1) Hold the wall and press your chest and waist: stand one step away from the wall, lift your arms up, hold the wall, keep your upper body as far as possible away from your predecessor, hold your chest out and bend over, and your feet can't move forward. Keep your chest against the wall and keep it for 4 beats before recovering. This action should be practiced frequently, so that the child can gradually form a posture of holding out his chest and pulling out his back.
(2) Practice of double-arm handspring, chest-hugging and waist-hugging: stand with your back to the club for one step, lift the grip after both arms are rotated internally, then raise your head, hold your chest out to the highest position, and try to close your arms and stand upright. Keep 4 beats before recovery. Do it 6 ~ 8 times and pay attention to breathing naturally.
(3) Hands-on-chest exercise: open your legs, make fists with your hands, cross your fingers behind your back, then lock your shoulders behind the bones, lift your arms back to the highest position, stand up straight, and then restore. 2 dozen 1, do 16 times.
(4) Sit up straight: Tie something (not too hard) on the back of the chair, such as a ball. People sit on the chair L, with their hips as far as possible inside, their backs against objects, their hands holding the back of the chair backwards, and then their arms as far as possible inside, their heads held high and their chests held out. Four beats completed 1 time, 6 ~ 8 times.
(5) Chest expansion movement: open your legs, raise your arms horizontally in front of you, then spread your arms sideways to expand your chest, and then restore. This exercise 16 is repeated 20 times. It is required to expand the chest backward quickly and with a certain strength, and hold your head up, chest out and abdomen in the process of chest expansion.
(6) prone from both ends; Lie on the ground, straighten your knees, stretch your toes, lift your arms forward, lift your arms and legs from both ends at the same time, tighten your back muscles, and then restore them 8 ~ 12 times. It is required to clamp your legs and hold your head high when starting.
(7) Supine arch back: Lie on your back, pull your arms straight at your side, lift your back off the ground, hold your chest hard for 2 seconds, then restore it and do it for 8 ~ 10 times. When chest is required, the back is off the ground to the highest point, and the neck cannot be relaxed.
(8) Hold the stick around the shoulder: spread your legs, hold the stick with both hands slightly wider than your shoulders, hold the stick over your head, hold your arms back, put the stick on your back, and then hold your arms from back to front. Exercise 12 ~ 15 times. It is required to straighten your arms, chest and abdomen, and wrap your shoulders back and forth.
(9) crawling. Hands and toes on the ground, crawling on the ground like a baby. Distance from short to long, speed from slow to fast. Climbing in a straight line or in a circle is also acceptable. To prevent the handle from being worn, you can wear gloves and climb twice a day, each time 10 ~ 15 minutes.
(10) Rolling is lying on the bed and rolling for 5 minutes twice a day. To avoid dizziness, don't walk too fast.
(1 1) In Tai Ji Chuan, Tai Ji Chuan, it is required to drive the limbs around the waist, so that the waist is always in a natural and comfortable vertical state, which has a good corrective effect on hunchback.
(12) Stand naturally, turn your chest, put your hands on your hips, hold your head high, turn left first, then right, and repeat for 30 ~ 40 times. To do this set of movements, try to hold your chest and abdomen as much as possible and turn around hard.
(13) Stand naturally with a stick, put two sticks with a length of 1 m on the back scapula, and hold out your chest for 20 ~ 30 times at the same time.
(14) put your arms on the bed and lie on the bed, with your shoulders close to the bed. Your head naturally leans back and your arms stretch and vibrate for 20 ~ 30 times.
(15) supine arch bridge lie on your back on the bed, arch your body like a bridge with your head and feet as the support points, stay for 5 ~ 10 seconds and then fall, and do this repeatedly 10 ~ 20 times.
(16) Push-ups. Hands and feet touch the ground at the same time, supporting the head, neck and body. When practicing, bend your elbow and push your arm, and move straight up and down without touching the ground. Repeat 15 ~ 30 times.
(17) Oppose supporting legislation. Folk also called "scorpion climbing the wall upside down". Stand against the wall about 1 m away from the wall, then touch the ground with your hands 30 ~ 50 cm shoulder-width away from the wall, with your legs straight back on the wall, your feet up and your head down in an inverted arch shape. It is advisable to insist on 1 ~ 2 minutes each time.
(18) Regulations for wall-mounted workstations. The two heels are close together, the knees are slightly tightened, the hip muscles are tightened, the lower abdomen is slightly contracted, and the chest is naturally tall and straight. Shoulders should be flat, slightly backward, arms naturally droop and gently stick to the sides of your body. The neck is straight, close to the collar, the jaw is miniature, and the head is lifted. When practicing, keep your heels, calves, hips, shoulders and back of your head close to the wall. You can stick to the wall station 1 ~ 2 times a day for at least 30 minutes each time.
(19) Tilt back and vibrate the arm. Sit in a chair with your arms straight, lift back from the front, and tilt your head back. Or straighten your arms, lift horizontally from both sides of your body and move back and forth, while tilting your head backwards. 10 ~ 20 minutes each time.
(20) transverse vibrating arm. Sit upright or stand with your legs apart, put your hands straight on your head, palms facing each other, and swing your body back and forth from the waist up and left and right with appropriate force. Repeat 30 ~ 40 times.
(2 1) horizontal bar suspension method. Standing under the horizontal bar about 2.5 meters high, grab the bar body with both hands shoulder width, so that the body will naturally straighten and sag, and then swing up and down slightly. 65438+ 0 ~ 2 minutes each time is appropriate.
These methods have their own characteristics and practical value, and teenagers can choose or adopt them all according to the specific conditions of the site and humpback whales. After a period of training, it will have a certain effect.
Inferiority, in addition to killing a person's ambition and will, makes him give up on himself and be pessimistic, I'm afraid it won't have any good effect. Young people, life and career have just started, and the road is still very long. Even if they start slowly, or take a detour, their achievements are temporarily inferior to those of others, which is far from enough to determine a person's life. For example, an excellent long-distance runner is a little slower than others at the beginning of the race. It doesn't matter. As long as he saves enough energy and refuels, he can still catch up with and surpass the people in front, and may even win the gold medal. It is a shame to see that many peers are better than themselves. Need to calmly reflect on the reasons for their backwardness.
How to prevent and adjust inferiority complex
(1) Children's education:
Inferiority begins to form in your family when you are very young, so childhood education is very important. Parents should not expect their children beyond their actual abilities, but should objectively observe and recognize their natural conditions. We should focus on cultivating his practical ability, teaching students in accordance with their aptitude and trying to reassure him. Success requires firm perseverance, and it is necessary to help children cultivate a good psychological character.
(2) Turn disadvantages into advantages:
Inferiority can make people shy and retreat, and it can also make people work hard. In a sense, inferiority is a stepping stone to success. Find it, admit its existence, and try to make up for it, so as to achieve the goal of life.
(3) serial escape method:
If you are not capable, don't force yourself to do it at once. On the contrary, it is easier to get people first, gain self-confidence, and then do more complicated things in order to achieve your goals step by step. It's called serial prison break.
(4)*** Understanding:
For people with inferiority complex, it is very good for them to get rid of isolation and loneliness, tell their confusion to the people around them, help them share their troubles, understand and understand their distress, and strive for "vocal understanding" from the people around them and their families.
(5) Behavior correction method:
We should make a step-by-step training plan according to our weaknesses and carry it out persistently. If you try to speak at the rally, take the initiative to contact strangers; You can formulate topics in advance, practice dialogues, and improve your language skills and social means. You can also observe the people around you and find that others are not as perfect as you think, and there is no discrimination against yourself, so you won't be "ashamed of yourself" again.
A cowardly method of change
First, evaluate yourself correctly. Look at your own advantages and disadvantages truthfully, firmly believe that you are no worse than others, be confident and confident in everything, and keep cowardice and inferiority away from yourself.
Second, express yourself correctly. Learn to show yourself in appropriate occasions, do more things within your power and grasp bigger things. Because any ingredient will enhance people's self-confidence, strength and courage, we should constantly look for opportunities to show ourselves and gradually overcome our cowardly character.
Third, constantly enrich and improve yourself. We should be clear about our own shortcomings, overcome them with the greatest determination and tenacious perseverance, and constantly learn, enrich and improve ourselves. I'm sure you can overcome your cowardly character.