Question 1: How can I become a one-character horse? In fact, practicing a horse is very simple, but it requires hard work. You could play a horse in kindergarten because you were young and had soft bones at that time, but now, you must practice hard. Do you understand the lower fork? It should be in a relatively high place, the other foot is on the ground, put the foot on top, the head should touch the knee, the hands should hug the foot, and the leg standing underneath cannot be bent. Keep practicing every day and you will become a one-word horse. A. Leg Press Leg Press: There are three methods of leg press: positive pressure, lateral pressure, and back pressure. The main purpose is to lengthen the muscles and ligaments of the legs and increase the range of motion of the hip joint. The method is as follows: Positive pressure: Facing a support, lift the front leg and place it on the support, keeping the leg straight; the back leg supports the body's center of gravity, the toes and the front foot are kept in a straight line, the legs are also straight and relaxed, and the hands are folded. And place it on the front knee, with the upper body relaxed and upright (see Figure 1); then the body works hard to vibrate and press downward until the lower jaw can touch the toes, which is the perfect position (see Figure 2). Side pressure: Facing a support, lift the front leg and place it on the support, keeping the leg straight; the back leg supports the body's center of gravity, the toes are extended 90°, the heel is parallel to the front foot, and the leg is straight and relaxed. Vibrate and press the body sideways to the direction of the front toes (see Figure 3); press until the side of the body and the legs are combined to achieve the desired position (see Figure 4). Back pressure: With your back to a support, place one foot back on the support, and then work hard to press your upper body backwards. Requirements for leg pressing: maintain a correct posture, relax the whole body when vibrating and pressing, silently say relax, relax, and count in your mind; after practicing a posture, it is best to maintain the vibrating and pressing posture for about 10 seconds; when pressing the leg We must follow the principle of step-by-step. It doesn't matter if you don't go too low at the beginning. Just take your time and don't rush for success. B. Splits Splits: Splits are an advanced stage of flexibility training and are divided into two methods: horizontal splits and vertical splits. Vertical split: Separate the legs front and back into a 1-shape, place your hands on the ground to keep your upper body upright, and then try to vibrate the body downward until the legs are separated in front and back to form a line and you sit on the ground (see Figure 5). Horizontal split: Spread your legs to the left and right to form a straight line, place your hands on the ground in front of your body to keep your upper body upright, and then try to vibrate your body downward until your legs are separated to the left and right to form a straight line and you are sitting on the ground (see Figure 6). Requirements for splitting: You must do it step by step when doing splitting, and you must not rush for success, otherwise it will easily hurt the body; you must relax your limbs during practice, and only when the limbs are relaxed can the ligaments be pulled apart. C. Neijiaquan Ladajin training method. Here I want to introduce to you the Neijiaquan Ladajin training method that you seldom or have never used in practicing flexibility (it is called in the original Chinese martial arts: kneading the tendons). Dafa, which we now call the Gongji (large-shaped ups and downs), my practice has proved that the effect is very good, and it has special effects on the flexibility of the waist and hips, the interaction of the upper and lower limbs, the stability of the body, and the overall strength. Method: First draw a straight line on the ground, ① and then step into the straight line with the front and rear feet apart. The requirements are: the front and rear feet are separated to the limit of being able to pull forward and backward, the soles of the front feet are parallel to the straight line on the right side of the straight line, the back feet are on the left side of the straight line, and the heels are in line with the straight line. The straight line forms an angle of about 90°; ② Squat down and sit back as a whole, keeping the center of gravity of the body balanced, and holding the arms in front of the body (this action is only an auxiliary, there are no special requirements, the key is the lower limbs), push the front knee forward, and push the back knee Open it horizontally, with the intention of pulling it back, so that the hips and knees are in a straight line; (see Figure 7a\b) ③After completing the upper position, use the power of the waist and hips to sit down to the ground with all your strength, while ensuring Without losing overall strength, continue until you can no longer fall (see Figure 8), then use the power of your hips to drive your body forward. At this time, do not lift your center of gravity (see Figure 9). Finally, wait until your hips move forward. When you can no longer move forward, raise your center of gravity to a straight line with your knees, that is, return to the rising pose (see Figure 7) and practice this repeatedly. (And can be interchanged left and right) Technical requirements: Breathe naturally when performing movements, 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 ignore quality because of the number of times. ensure.
Question 2: How to practice a straight horse. Steps for adults to practice a straight horse. There are three methods of leg pressing: forward pressure, lateral pressure, and back pressure. The main purpose is to lengthen the muscles and ligaments of the legs and increase the range of motion of the hip joint. The method is as follows:
Positive pressure: Facing a support, lift the front leg and place it on the support, keeping the leg straight; the back leg supports the center of gravity of the body, and the toes and front feet are kept in a straight line. Also stand straight and relax, fold your hands and place them on your front knees, relax your upper body upright; then work hard to vibrate and press your body downward until your lower jaw can touch your toes, which is the perfect position.
Lateral pressure: Facing a support, lift the front leg and place it on the support, keeping the leg straight; the back leg supports the center of gravity of the body, the toes extend 90°, and the heel is parallel to the front foot. , the legs are also straight and relaxed, and the body is vibrated sideways to the direction of the front toes; keep pressing until the side of the body and the legs are combined to achieve the perfect position.
Back pressure: With your back to a support, place one foot back on the support, and then try to vibrate the upper body backwards.
Requirements for leg press: maintain the correct posture, relax the whole body when vibrating and pressing, silently say relax, relax, and count in your mind; after practicing a posture, it is best to maintain the posture of the vibrating press in place for 10 About seconds; when pressing the legs, follow the principle of gradual progress. It doesn't matter if you don't press too low at the beginning. Just take your time and don't rush for success.
B. Splits: Splits are an advanced stage of flexibility training and are divided into two methods: horizontal splits and vertical splits.
Vertical Split: Separate the legs front and back into a 1-shape, place your hands on the ground to keep your upper body upright, and then try to vibrate the body downward until the legs are separated in front and back to form a line and sit on the ground, which is considered qualified.
Horizontal split: Spread your legs to the left and right to form a straight line, place your hands on the ground in front of your body to keep your upper body upright, and then try to vibrate your body downward until your legs are separated to the left and right to form a straight line and you are sitting on the ground. .
Requirements for splitting: You must do it step by step, and you must not rush for success, otherwise it will easily hurt the body; you must relax your limbs during practice, and only when you relax your limbs can you pull the ligaments apart. C: Neijiaquan Ladajin training method
What I want to introduce to you here is the Neijiaquan Ladajin training method that you seldom or have never used in practicing flexibility (original Chinese version) In martial arts, it is called: the method of kneading the muscles (we now call it the large-shaped ups and downs of the martial arts frame). My practice has proved that the effect is very good. It has great effects on the flexibility of the waist and hips, the interaction of the upper and lower limbs, the stability of the body, and the overall skill. Special effect.
Method: First draw a straight line on the ground, ① and then step into the straight line with the front and rear feet apart. The requirements are: the front and rear feet are separated to the limit of being able to pull forward and backward, the soles of the front feet are parallel to the straight line on the right side of the straight line, and the rear feet are parallel to the straight line. On the left side of the straight line, the heel forms an angle of about 90° with the straight line; ② Squat down and sit back as a whole, keeping the body's center of gravity balanced, and holding the arms in front of the body in a ball shape (this action is only an auxiliary, there are no special requirements, the key is the lower limbs), Push the front knee forward, and open the back knee horizontally, with the intention of pulling back, so that the hips and knees are in a straight line; ③ After completing the upper position, use the power of the waist and hips to sit down to the ground with all your strength, while ensuring Without losing the overall strength, continue until you can no longer fall, and then use the power of the hips to drive the body forward. At this time, do not lift the center of gravity. Finally, wait until the hips move forward to the point where they can no longer move forward, then lift the center of gravity. When your knees are in a straight line, you return to the starting pose, and practice this over and over again. (And can be interchanged left and right)
Technical requirements: Breathe naturally during movements, do not deliberately deepen your breathing; always keep the size of the exercise frame unchanged during movements (the key point); be particularly focused on quality during movements, and do not Quality assurance is ignored because of the number of times.
The flexibility training has been systematically introduced above. The following will talk about the key points and theories of flexibility training.
First: 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 if they are running Finishing the step will not cause good physical activity (for flexibility training). Because in the afternoon or evening, after a person has been active for a day during the day, no matter which part of the body is relatively active, and the body temperature also rises, because the higher the body temperature, the faster the effect of flexibility training will be. Another point is why after running in the morning The reason why you should not overdo flexibility training is because after running, you generally consume a lot of physical energy. It is also unscientific to practice flexibility after a lot of physical energy is used up, because when the body is tired, the motor function of the muscles will decline. a lot of.
Second: It is best to master three auxiliary methods when practicing flexibility, that is, static exertion, mental thoughts, and assisted leg presses. We have already talked about static consumption and intention before. Let’s talk about what power-assisted leg pressing is. Power-assisted leg pressing means that it is ineffective after a person practices for a long time (this may be mainly due to the practitioner’s improper method or fear of hardship). In this case, use an assistant to assist you... >>
Question 3: How to quickly practice one-word horse-one and warm up. First move the joints of the head, hands, waist, and legs, and then jog for 15 minutes. (The ligaments are more likely to loosen after jogging)
Second, the ligaments are stretched. Do this in several steps.
Ankle first, sit down, put your left foot on the knee of your right leg, hold your left ankle with both hands and move for two eight beats. Then, maintain the posture, hold your knees with one hand and press down, and do two eight beats back and forth. Then keep the posture and put down the left leg, then press the right leg, trying to put the belly against the leg. Four eight beats. Change feet, same thing.
Then there are the legs. Stretch your legs flat and press your body downwards. The requirements are the same as above.
The third is the vertical fork. Go as deep as you can, preferably close to the ground. It requires your back feet to be close to the ground and your upper body to be upright. (Legs)
The fourth is the cross. Place your heels on the ground and raise your feet, and the rest of the requirements are the same as above.
The fifth is to press the crotch. (The posture is ugly. Have you ever seen a frog, but it’s not that far away. But the effect is very good.) Put your knees on the ground and try to separate them. Be careful not to lie on the ground. Support with both hands and press the waist and hips back and down. The highest state is to stick to the ground. .
Sixth is the instep. Kneel on the ground, with the insteps of your feet on the ground, lie back, and reach the highest level with your back on the ground. Be careful not to raise your knees.
Another method is more theoretical and a bit theoretical:
When exercising ligaments, you must pay attention to preparatory activities and do not practice too fast or too hard. Especially before exercising in winter, you should move your limbs. If you do not warm up before exercising, it can easily cause muscle and ligament strains or sprains. The ideal time to practice is in the evening before going to bed. First do the preparatory activities, starting with the most basic leg press, divided into speed press and slow press.
Use slow pressure for thirty to forty seconds each time to gently stretch the muscles until you feel slight pain. Quick pressure means pressing your legs quickly and the pain will subside. If you can't reach the target area with your hands during exercise, don't force it. You can add a rope to assist the exercise.
1. Sitting ligament stretch: bring the chest closer to the knees, and do not bend the knees. If you feel soreness in your leg ligaments and back, stop stretching and take two deep breaths, then slowly return to the starting position. Repeat the action 12 times.
2. Horizontal ligament stretching: slowly pull up the straight left leg, do not bend the knee, tighten the buttocks and thigh muscles, stop stretching until the thigh is at right angles to the body, do this twice Take a deep breath and slowly return to the starting position.
3. There is another simple action that I like the most: stand up straight, with your feet shoulder-width apart, your toes pointed outward in the direction of your legs, don’t bend your feet, and bend your body downwards. Touch your toes with your hands. Feel a stretch in the inside and back of your legs.
4. Stand with your feet left and right, bend one leg and straighten the other knee, and vibrate the body to the side of the straight leg. During the exercise, alternate the left and right legs.
5. Horizontal cross: Hold the ground with both hands in front of the body, separate the legs to the left and right in a straight line, and lie prone or sideways. 7. Cross-legged and lean forward. Sit cross-legged with your knees bent and the soles of your feet facing each other. Hold your feet with both hands and bend your upper body forward. As for ligaments, there are two ways to pull them. It depends on your own age. Basically, there is a difference in a person's ligaments before and after the age of 16. After the age of 16, bone development is basically finalized, so the ligaments are also finalized. Therefore, for young people, it is recommended that they use the vibration method. When doing a good stretching position, stretch the ligaments to their limit through vibrating movements. The effect of pulling like this is obvious. However, for people with relatively mature bones. This method only provides short-term ligament stretching. And it is very dangerous and easy to get injured. Therefore, it is recommended to use the static pressure method for those over 16 years old. Hold an extreme position for 30 seconds, rest for a few seconds, and then maintain this position. It is generally recommended that the extreme stretch position should not exceed 30 seconds. Otherwise, muscle injury in the opposite direction may occur. This method of static pressure will maintain stable flexibility of the ligament for a relatively long period of time.
Fully stretching the ligament requires at least 10-15 minutes of flexibility exercises, at least once a day. This method is also a good way to relax after intense exercise. Your muscles will also become more elastic as a result of these simple stretching exercises. Flexibility exercises must be done gently, otherwise it is easy to get injured.
Question 4: How to practice a straight horse easily? It is impossible to do it easily. You have to press your legs every day until you feel that they will break if you press them further. Just make a little progress every day
< p> Question 5: How to quickly practice the one-line horse? There are two types, one is sitting upright, and the other is sitting sideways. If you want to practice, you must practice sitting upright first, and practice sitting upright and sideways well. It is relatively easy to practice, but it will be difficult to practice sitting upright once you have practiced sitting sideways. You only need to sit down a little every day and practice slowly, and you will be fine soon. At the last point, be gentle and take a moment. Just click, sit down, and you'll be fine.Question 6: Is there any way to quickly practice "one-character horse"? Do you want to learn dance? In fact, practicing the horizontal split or the vertical split requires a long time of consumption and pulling. I have to endure the pain and pull it every day. Then you spend a lot of time there, and you need teachers or classmates to give you some pressure. The tendons will become looser as they are stretched, just like the rubber bands in our lives. It may have happened some time ago that your tendons feel tighter after practicing for a few days. This is normal, because the tendons will shrink, so You have to practice more. If you are practicing horizontal forks, you must use more pressure and exert more pressure. There is no other shortcut, unless you are naturally soft! If you are practicing vertical splits, you can also press your front legs more. (The front legs must be straight.) It also needs to be done every day and someone else will help you press it. I think you must have perseverance in practicing this and not be afraid of hardship. , not afraid of pain! We have all practiced this way and wish you success
Question 7: How to quickly practice one-word horse. Regarding flexibility training
1. About positive leg pressure
< p> Among the several methods of leg pressing, positive leg pressing 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 doing leg presses:1. Standardize the movements and perform them step by step
(1) When starting to practice, it is not advisable to do very intense exercises. . Place your legs on an object at the same height as your waist, sit back on your hips, keep your buttocks flat, and make your supporting leg perpendicular to the ground
With your knees straight, the toes of the pressed leg should be pointed upward and hook back consciously , move your upper body forward with force to make the pressed leg in a straight line.
The pointed hook of the feet is beneficial to lengthening the ligaments, tendons, and muscles of the legs. Moving the upper body forward can lengthen the trunk, especially the spine. After holding 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) Keep the pressed leg and supporting leg 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 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, 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, and try to put the abdomen against the thigh and the chest against the knee. After completing this step, you can
proceed 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
proceed 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, so that the trunk and legs form a one-to-one correspondence, such as the abdomen and thighs, chest and knees, head and toes, can the problems between the trunk and legs be avoided. 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, but I am afraid 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
Leg flexibility exercises are indeed boring, especially when you practice them 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, you should pay attention to the following points when kicking:
1. Kick up... >>
Question 8: What is the easiest and fastest way? How to master a one-word horse in the shortest time? First, you can ask for help from a table or railing at home, and start by pressing your legs. It is appropriate to stretch to the extent that the medial ligament is painful. Stretch for about half an hour every day. Remember to change legs and press both sides.
Not only front leg press, but also side leg press and back leg press are required. That is, facing the railing is the front leg pressing, facing the side at 90 degrees to the railing is the side leg pressing, and the back leg pressing is facing away from the railing and pressing backward.
If you feel that it is not difficult at the normal height, you can choose a higher height and continue to press your legs. It is advisable to proceed step by step and not to rush forward. Not to mention leg pain, it will be difficult to recover if the ligaments of the leg are damaged.
At this time, you can try the next word horse to see if it can get very close to the ground. Of course, when higher railings are not suitable for you to practice, you can often do the one-word horse movement to continue stretching your legs.
Continue to repeat the leg stretches every day, and then combine them with kicking movements. You can change into kicking while walking, alternating legs. Kick as high as possible to stretch your legs.
As long as you stick to the above actions, you will definitely be able to practice the one-word horse.
It's just that people's physiques are different. Some people may practice faster and some slower.
Of course, if you want to make a quick move, it is recommended to do a vertical split and try to get as close to the ground as possible. Then one person will press it down hard! In an instant, you can become a one-character horse! The advantage is that if you do it once, you will be able to do a straight horse in the future
Question 9: How to quickly practice the split of a straight horse and a single leg:
1 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
two legs stick together seamlessly. If you don't feel pain at that time. That's half the battle. This is mainly to practice the ligament opening of the legs.
Sit on the ground with one leg crossed in front of you, one leg straight behind you, and your knees pushed down. Keep your upper body upright and your hips straight. Then lower your body back and "lie back." Mainly exercises the soft opening of the hind legs.
3. It’s better to lower it vertically. It doesn’t matter if you can’t lower it. You can ask someone to help you, hold your waist and lower it slowly, or you can support it by yourself when your hands can touch the floor. In short, practicing basic skills requires a lot of hardship. But as long as you have perseverance, there will be no problem. Pay attention to safety when practicing and don't strain yourself.
In just one month, you can easily and painlessly do a one-leg split. The methods are as follows:
Leg press: There are three methods of leg press: forward pressure, lateral pressure, and back pressure. . The main purpose is to lengthen the muscles and ligaments of the legs and increase the range of motion of the hip joint.
Question 10: How can you practice a one-word horse as quickly as possible and let your friends push you down when you are not paying attention? This should be the fastest, -.-