19 years old, well, if you are a boy, you should hurry up, but girls are fine. The ligaments need to be stretched until they can do horizontal and vertical splits, and simply touching the ground is not effective. It requires correct methods and unremitting persistence.
The method is as follows: 1. About the positive leg press
Among the several methods of leg press, the positive leg press is the foundation, and it is also the method that practitioners find difficult. Beginners often have the following problems: lowering their heads, bending over, rushing to touch their heads with their feet, a big gap appearing between their chest and legs, some standing unsteadily, as if they are about to fall backward, or even having leg ligament injuries. To solve the above problems, you can pay attention to the following points when pressing your legs:
1. Standardize the movements and perform them step by step
(1) When you first practice, it is not advisable to do very intense exercises. . Place the legs on an object at the same height as the waist, sit back on the hips, keep the hips flat, the supporting leg perpendicular to the ground
, the knees straight, the toes of the pressed leg upward and consciously hook back , move your upper body forward with force to make the pressed leg in a straight line.
The tip hooking of the feet can help lengthen the ligaments, tendons, and muscles of the legs. Moving the upper body forward can lengthen the trunk, especially the spine. After pressing one leg for a few minutes,
switch to the other leg. After a few days, when the leg muscles become soft and elastic, you can proceed to the next step.
(2) Both the pressed leg and the supporting leg should be straight, press the knee of the pressed leg with both hands, retract the hips and bend the body forward as much as possible to strengthen the socket muscles behind the knee joint
Stretchability.
(3) Press the knee of the pressed leg with both hands, sit back on the hip, push the upper body forward and down hard, and try to put the abdomen against the thigh. After this step is completed, you can proceed to the next step
Practice;
(4) Hold the pressed leg and calf from the bottom with both hands, push the upper body forward and down, try to put the abdomen against the thigh and the chest against the knee. After completing this step, you can
move to the next step of practice.
(5) Keep the pressed leg and the supporting leg straight, hold the soles of the feet with both hands, put the abdomen against the thighs, and the chest against the knees, and try to touch the toes with your forehead. After completing this step, you can
move to the next step of practice.
(6) Hold the soles of your feet with both hands, put your abdomen against your thighs, and your chest against your knees, and try to touch your toes with your mouth. After this step is completed, proceed to the next step.
(7) Hold the soles of the feet with both hands, follow the above method, and touch the toes with the lower jaw. After this step is completed, it means that the positive leg press has been completed.
Only by practicing step by step in this way to form a one-to-one correspondence between the trunk and legs, such as the abdomen and thighs, chest and knees, head and toes, can we avoid the occurrence of problems between the trunk and legs. Konger.
2. From light to heavy, from low to high
When pressing the legs, the body exerts pressure on the ligaments, tendons and muscles of the legs. When you first practice, the force should be light. After practicing for a period of time, you can gradually increase the pressure. If you apply gravity at the beginning, you may be able to persist for a day or two. I am afraid that it will be difficult to even walk on the third or fourth day. The height of the legs should be from low to high. Place your legs at the same height as your waist. When your chin touches your toes, you can place your legs on an object at the same height as your chest. When your chin touches your toes, you can place your legs on something as high as your shoulders. on an object until your feet are on an object at head height.
3. First pull and then press, from near to far
When you first practice leg pressing, because the leg ligaments, tendons, and muscles have poor stretchability, suddenly stretching them with force will not only be in vain, but It can also cause ligament damage. Therefore, when you first practice, you should first lengthen the leg ligaments, tendons, muscles and spine, and then apply vibration pressure; the vibration pressure should also be carried out step by step, and do not rush for success. When pressing the legs, you should also pay attention to the contact between the trunk and the legs from near to far. The order of contact between the trunk and the corresponding parts of the legs is: trunk: abdomen-chest-head legs: thighs-knees-toes. Don't do it at the beginning. Touch your head to your toes without any hesitation.
4. Be strong-willed and persevere
Performing leg flexibility exercises is indeed boring, especially when you practice to a certain level, you will feel soreness in your legs and hips. This is the "fatigue period" that occurs for practitioners, similar to that of long-distance runners. The most important thing at this time is that they must have a strong will, have a perseverance, and not stop. Because compared with other qualities of leg strength, the flexibility quality of leg strength is easy to develop and fade away. At this time, you should be good at self-adjustment, appropriately reduce the intensity and amplitude of the downward pressure, reduce the time of leg pressing, or perform kicking exercises, combine with pressing and kicking, etc. As long as you persist, the soreness will gradually disappear, and you will be excited about your achievements.
5. Do preparatory activities before pressing
Before practicing, you can do some preparatory activities for the waist, hips, knees, ankle joints, and leg muscles. Because the stretchability of muscles and ligaments is related to the temperature of the muscles, preparatory activities can increase the warmth of the muscles and reduce the viscosity inside the muscles, which is beneficial to leg flexibility exercises.
2. About forward kicking
Kicking is the most important step in leg flexibility training. It can consolidate the effects of leg press, split leg and hanging leg. It is also a practical kick Legal training laid a solid foundation. Problems that often occur when kicking are: 1. Unstable center of gravity or even falling; 2. Lifting of the heel of the supporting leg or bending of the knee of the supporting leg; 3. Bending and protruding the back.
To solve the above problems, pay attention to the following points when kicking:
1. Lift the leg lightly
When the leg is about to kick, quickly shift the center of gravity of the body to the other leg to relax the leg muscles that are about to be kicked up, so that the kick will be light and the kick will be as fast as the wind. To prevent falling, you can also practice with your back against a wall or ribs.
2. Kick fast
Swing the legs quickly toward the face from bottom to top. There is an acceleration process here. When kicking, your hips should sit back and your legs should be strong. When you just practice kicking, you must keep your movements regular. You would rather kick just above your chest than lift the heel of the supporting leg or bend your knee, or bend your back and use your head to touch your toes. This all shows that The flexibility training of the legs is not in place and the ligaments have not been stretched. As long as you insist on combining pressing and kicking, and practice regularly, you will definitely reach the point where your feet touch your forehead.
3. The falling leg should be stable
Beginners often kick the other leg as soon as it lands on the ground, resulting in a heavy leg and a skewed body. This is because when the kicked leg first lands on the ground, the center of gravity of the body is still on the original supporting leg. When the leg falls, the center of gravity shifts, and the above phenomenon is bound to occur. The correct approach is to wait until the leg is in place and the body's center of gravity has shifted before kicking out the other leg. In fact, this kind of practice is also beneficial to the application of the chain kick method in actual combat.
Exercise must be able to improve abilities and avoid injuries. Warming up and stretching are like the basic internal skills in martial arts novels.
It must be sustained and solid; however, many people only Knowing one, but not knowing the other, or
not grasping the essentials; not benefiting from it, but suffering from it; therefore, in order to get the maximum benefit from Lajin
and ensure For safety, the following principles must be followed:
1. Warm up before stretching; for example, use trotting to increase body temperature and keep muscles and tendons
In a state of preparation for battle, the effectiveness of stretching will be improved, and the chance of injury due to inappropriate stretching can also be reduced.
2. Don’t pause your breathing when stretching; you should breathe slowly and deeply; pause your breathing and hold your breath to concentrate
This will increase the negative oxygen debt and make movements inconsistent. Coordination, and the chance of injury during Lajin increases.
3. Stretch before and after exercise; most people only remember to stretch before exercise; but after exercise, when
the body is tired, they don’t even want to move; in fact, After exercise, although the muscles are sore, you still need to do stretching again
in a gentle manner. This can re-condition the muscle fibers and speed up recovery from fatigue.
The next time you exercise Muscles will also be in better condition.
4. Lajin movements should be slow and gentle, and never press hard or suddenly. The purpose of Lajin is to utilize
the elasticity and extension of muscles and tendons to stimulate the muscle spindle nerves and tendon receptors to receive nerve messages from the corpuscle, and
gradually increase the stretching potential and Tolerance. Whether it is rhythmic or fixed (continuous for more than 30 seconds),
As long as it is gentle, it will be effective; the most taboo is to stretch the tendons that cannot be pressed normally, and do it violently for quick results
Urgent pressure, or others applying external force to help; as long as the force is improper, it will cause harm.
5. Replace the muscle groups of Lajin; for the same action, there may be many muscles forming the same function
group to complete the action collaboratively; but these muscles , due to different anatomical positions, it may be necessary to
different stretching movements to stretch them one by one; in addition to the synergistic muscles, the anti-stretching muscles that work in the opposite direction also need to be stretched
Equivalent stretching; if the synergistic muscles are not stretched, they may be unable to climb to the top and get injured if they move at certain extremes; if the resisting muscles do not stretch, they may contract during strong contractions. Losing balance may also cause injuries.
6. The degree of stretching should be enough to feel a little "tension" or "soreness", but it must not be "painful". There is a "sense of tension" or "soreness" because the muscle sensory neurons correctly reflect the effect of Lajin; The extent of the injury was very close. A successful warm-up and stretching is a propeller for smooth movement and a protective shield to avoid injuries; everyone must grasp the above principles and establish the most suitable This routine step becomes a habit; it is like wearing a seat belt when driving. It is not something you think of just to get on the highway, nor is it something you do because you are afraid of the police issuing a ticket; it is something you do for
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For your own safety, fasten your seat belt as soon as you get in the car, and warm up and stretch when you want to exercise; the key is just one thought
Don’t leave anything to chance and enjoy the fun; in this way, Happiness and security are all there.
Good flexibility does not hinder growth and is beneficial to growth. Protect skeletal muscles and effectively prevent injuries.