Positive pressure: facing a bracket, lift the front leg and put it on the bracket to keep the leg straight; The hind legs support the body's center of gravity, the toes keep a straight line with the front feet, the legs are straight and relaxed, the hands are folded on the front knees, and the upper body is relaxed and upright; Then the body tries to vibrate downward until the lower jaw can touch the toes.
Side pressure: facing a support, lift the front leg, put it on the support and keep your legs straight; The hind legs support the body's center of gravity, the toes are extended 90 degrees, the heels are parallel to the front feet, the legs are straight and relaxed, and the body swings sideways to the front toes. Press until the sides and legs are together and practice in place.
Back pressure: turn your back to a support, put one foot back on the support, and then the upper body vibrates backwards as much as possible.
Leg press's requirements: keep the correct posture, relax when vibrating, relax your mind and count; After practicing a posture, it is best to keep the vibration pressure at about 10 second; Leg press should follow the principle of gradual progress. It doesn't matter if you don't press too low at first. Take your time and don't rush for success.
B. Split: Split is an advanced stage of flexibility training, which is divided into two methods: horizontal split and vertical split.
Vertical leg separation: the legs are separated into a 1 shape, and the hands are supported on the ground, so that the upper body is upright, and then the body vibrates downward until the legs are separated into a line, and it is qualified to sit underground.
Lateral leg separation: the legs are separated into a straight line, the hands are supported in front of the body to make the upper body upright, and then the body vibrates downward until the legs are separated into a line and sit under the ground.
Requirements for cheating: when cheating, you should do it step by step, and don't rush for success, otherwise it will easily hurt your health; Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligaments be pulled apart. C: the reinforcement training method of Neijiaquan
What I want to introduce to you here is the method of stretching tendons in Neijia Boxing, which you seldom use or never use (the original martial art in China is called the method of kneading tendons, which we now call the ups and downs of power). My practice has proved that the effect is very good, which has a special effect on the flexibility of waist and buttocks, the interaction between upper and lower limbs, the stability of the body and the overall skills.
Methods: Draw a straight line on the ground first, and then step into the straight line separately. The requirements are: the front and rear feet are separated to the limit that can be pulled back and forth, the forefoot is parallel to the straight line on the right side, the hind foot is on the left side of the straight line, and the heel forms an angle of about 90 with the straight line; (2) Sit down as a whole, keep your body's center of gravity balanced, hold your arms in a ball shape in front of you (this action is only an aid, there is no special requirement, the key is the lower limbs), the front knee is propped up, and the rear knee is horizontally opened, which means pulling back, so that your hips and knees are in a straight line; (3) After you enter the posture, try to sit down under the ground by the strength of your waist and hips until you can't fall down without losing your overall strength. Then, don't lift your center of gravity when the strength of your crotch destroys your body. Finally, when your crotch can't move forward, raise your center of gravity to be in line with your knees, that is, return to the starting position, and so on. (and interchangeable)
Technical requirements: breathe naturally when moving, and don't deliberately deepen your breathing; Always keep the strength frame big and unchangeable when acting (key point); Actions should pay special attention to quality, and don't neglect quality assurance because of the number of times.
Flexibility training is systematically introduced above, and the key points and theories of flexibility training are discussed below.
First, it is better to practice flexibility in the afternoon, not after running in the morning, because people just get up in the morning, and the joints in various parts have not moved yet. Even after running, they will not have good activities for the body (in order to practice flexibility). Because in the afternoon or evening, no matter which part of the body is relatively active after a day's activities, the body temperature is also rising. The higher the body temperature, the faster the flexibility exercise will take effect. Another point is why don't practice flexibility too much after running in the morning, because running will generally consume a lot of physical strength, and it is unscientific to practice flexibility after cutting a lot of physical strength, because when the body is tired, the motor function of muscles will drop a lot.
Secondly, when practicing flexibility, it is best to master three auxiliary methods, namely, static consumption method, mental thinking method and helping leg press method. As for static consumption and ideas, I have already talked about what it means to help leg press and leg press. In other words, a person uses an assistant to help you when long-term practice is ineffective (this may be mainly caused by improper methods or fear of hardship) ... >>
Question 2: How to practice the flexibility of a word horse quickly?
First of all, about the positive pressure leg.
In leg press's method, the straight leg is the foundation, and it is also a method that practitioners find difficult. Beginners often have the following problems: bow their heads, bend over, touch their feet with their heads, there is a big gap between their chest and legs, some stand unsteadily, as if they are going to fall backwards, and even the ligament of their legs is injured. To solve the above problems, leg press can pay attention to the following points:
1, standard action, step by step.
(1) At the initial stage of training, it is not appropriate to do intensive exercises. Put your legs on waist-high objects, sit with your hips flat and your legs on the ground.
Vertical, knees straight, leg press toe hook up, consciously backward, upper body forcibly forward, make it consistent with leg press. foot
The pointed hook helps to lengthen the ligaments, tendons and muscles of the legs, and the upper body can lengthen the trunk, especially the spine. After pressing one leg for a few minutes,
Change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.
(2) leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, and the buttocks are gathered, so that the body leans forward as far as possible to strengthen the fossa muscles behind the knee joint.
Extensibility.
(3) Press leg press's knees with both hands, sit back with your hips, press your upper body forward hard, and stick your abdomen on your thighs as much as possible. After this step is completed, you can move on to the next step.
Practice;
(4) Hold leg press's calf with both hands from below, press the upper body forward, and try to make the abdomen stick to the thigh and the chest stick to the knee. After completing this step, you can
Go on to the next exercise.
(5) Do leg press, support your legs straight, hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your forehead. After completing this step, you can
Go on to the next exercise.
(6) Hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your mouth. After completing this step, proceed to the next step.
(7) Hold the soles of your feet with both hands and touch your toes with your lower jaw as described above. After this step is completed, it indicates that the positive pressure section has been completed.
Only by practicing step by step can the trunk and legs form a one-to-one relationship, such as abdomen and thighs, chest and knees, head and toes in turn, so as to avoid the gap between trunk and legs.
2, from light to heavy, from low to high
In leg press, the body exerts pressure on the ligaments, tendons and muscles of the legs. At the beginning of training, the strength should be light, and after a period of training, the pressure can gradually increase; If gravity is applied at the beginning, it may last for a day or two, and it may be difficult to walk on the third or fourth day. The height of the legs should be from low to high. Put your legs waist high and when your chin touches your toes, you can put your legs on something chest high. When your toes touch your chin, you can put your legs on the shoulder-height object until you put your feet on the head-height object.
3. Pull first and then press, from near to far
Leg press, a beginner, suddenly stretched hard because of the poor ductility of the ligaments, tendons and muscles in his leg, which was not only futile, but also hurt the ligaments. Therefore, at the beginning of training, we should first lengthen the leg ligaments, tendons, muscles and spine, and then apply vibration and pressure; Vibration and compression should also be carried out once, and we should not rush for success. Leg press should also pay attention to the contact between trunk and leg from near to far. The contact sequence of trunk and leg is: trunk: abdomen-chest-head and leg: thigh-knee-toe. Don't touch your toes with your head in the first place.
4. Strong will and perseverance.
It's really boring to practice leg flexibility, especially to a certain extent, there will be pain in the legs and buttocks. This is a "fatigue period" similar to that of long-distance runners. At this time, the most important thing is to have a strong will and a bitter heart and never stop. Compared with other qualities of leg technique, the flexibility of leg technique is easy to develop and fade. At this time, we should be good at self-regulation, appropriately reduce downward pressure, reduce leg press time, or do kicking exercises, combined with pressure kicking, etc. As long as you persist, the pain will gradually disappear, and then you will be excited about your achievements.
5. Get ready for activities before pressing.
Before practice, you can do some warm-up activities of waist, hip, knee, ankle and leg muscles. Because the extensibility of muscles and ligaments is related to the temperature of muscles, warm-up activities can improve the warmth of muscles and reduce the viscosity inside muscles, which is beneficial to the flexibility practice of legs.
Second, about kicking.
Kicking is the most important step in leg flexibility training, which can consolidate the effect of leg press, cheating and hanging legs, and also lay a solid foundation for actual leg training. The common problems of kicking are: 1, unstable center of gravity, and even falling; 2. Support the legs and feet to lift or support the legs and knees to bend; 3, bend over and bulge your back. To solve the above problems, pay attention to the following points when kicking:
1, start ... >>
Question 3: The easiest way to practice Ma Zi is 1. First, you can turn to your desk or railing at home, starting from leg press. The degree of pain extends to the medial ligament. Stretch for about half an hour every day. Remember to change your legs and press on both sides.
2. Not only front leg pressure, but also side leg pressure and rear leg pressure are needed. That is to say, the front leg press is facing the railing, the side leg press is facing the side at a 90-degree angle with the railing, and then the leg press is pressed back against the railing.
3. It is not difficult to feel the normal altitude, so you can choose a higher altitude to continue leg press. It is advisable to proceed step by step, not to be too hasty, not to mention leg pain, and it is not easy to recover from hurting the ligament of the leg.
At this time, you can try the next word to see if it can be very close to the ground. Of course, when the higher railing is not suitable for you to practice, you can always do the horse's movements and continue to stretch your legs.
5, continue to repeat the stretching of the legs every day, and then combine the kicking action. You can walk and kick, and your legs alternate. Kick as high as possible and stretch your legs.
6. As long as you stick to the above actions, you will certainly be able to practice a word horse. It's just that people's constitutions are different. Some people may practice fast, while others practice slowly.
Question 4: The way to practice a word horse is a word horse, and anyone with flexible ligaments can do it. Let's talk briefly about how to pull the ligament first.
The ideal time to practice is before going to bed at night.
First move the joints of the head, hands, waist and legs, and then jog 15 minutes. (It's easier to relax ligaments after jogging)
According to the following steps: 1. Ankle, sit down, put your left foot on the knee of your right leg, hold your left ankle with both hands, and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and stick your stomach on your leg as much as possible, four times and eight times. Change feet, too. Then the legs, legs flat, body down, the requirements are the same as above.
(1) Vertical fork: Go as deep as you can, and it is best to stick to the ground. It is required that the back foot is attached to the ground and the upper body is upright. (leg)
(2) Cross: the feet follow the ground and the feet are hooked up. Other requirements are the same as above. Cross: put your hands on the ground in front of you, separate your legs into a straight line, and lie prone or sideways.
(3) Hip pressing: Try to keep your knees off the ground. Be careful not to lie on the ground, support with your hands, and press your waist and hips backwards and downwards. The highest state is sticking to the ground. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. )
(4) instep: kneel on the ground, with the instep attached to the ground, supine, and back to the highest level. Be careful not to tilt your knees.
/kloc-there are differences in human ligaments before and after 0/6 years old. /kloc-After 0/6 years old, the skeleton development is basically stereotyped, so the ligament is also stereotyped. Therefore, young people are advised to use vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile.
So/kloc-people over 0/6 years old recommend the static pressure method. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds. Otherwise, it may cause muscle damage in the opposite direction. This static pressure method will keep the ligament stable and flexible for a relatively long time. It takes at least 65,438+00-65,438+05 minutes of flexibility exercise to completely pull out the ligament, at least once a day.
This way is also a good way to relax after strenuous exercise. Because of these simple stretching exercises, muscles will also become more elastic. Flexibility exercise must learn to be gentle, otherwise it is easy to strain.
Question 5: How to practice the word horse? What is the specific method? Well, if the topic is not for dancing or some competitive hobbies, it is not recommended to be so flexible. Whether it is a horizontal horse or a vertical horse, when it exceeds 180, the fascia ductility is not enough, and the ligament must be pulled apart to surpass the ordinary and go against the sky.
However, the result of pulling the ligament is that the protective ability of the joint decreases. At this time, it is necessary to strengthen the muscle strength near the joints (knee joint and hip joint) to reduce the risk of joint injury caused by ligament strain.
However, if the title is just to be cool or show it to people around you, the price is a bit high. You don't have the awareness and knowledge to train strength and how to avoid strain. If you can practice, you will suffer a lot and there may be hidden dangers. The cultivation of flexibility is actually not simpler than strength training.
Once the ligament is pulled open, it can't be shrunk back. When you get older, your strength begins to deteriorate sharply, and you no longer have strength training. Many problems may surface.
If you live other competitive hobbies for dancing, then I support you. This kind of happiness may not be easy for others to experience, but you enjoy it. For an action, a work, you are willing to take such a risk, just to leave something in your beautiful youth, just to leave the shadow of your dream.
Question 6: It is impossible to practice a word horse easily. Leg press every day, until I think it will break if I keep pressing it. Just make a little progress every day.
Question 7: How to practice the word horse? 17 years old, the bones have been formed, and the achilles tendon is not as elastic as it was when I was a child. Besides, if you are a man, you will work harder than a woman.
So spend more time practicing. Practice depends on your physique. Stick to it after practice, or you'll get all your muscles back.
You can stick to 1 to 2 hours every day, about 1 to 2 years ~
You can practice a little more every day if you have time. You should stick to it. You are not old enough, so it should be no problem!
Question 8: The easiest way to practice the horse character is not the easiest way, only try to pull the ligament apart. There are two ways of ligament traction: one is dynamic traction, and the other is static traction.
The static method is to put your legs on a lever or step with a certain height, and keep your body and head as close to your legs as possible, and keep this posture as long as possible.
The dynamic method is also to put the leg on a lever or step with a certain height, put the body and head as close as possible to the leg, and then restore the body to an upright state, and so on, so as to reach the specified number of times.
These two methods are carried out alternately. Over time, every time you increase the range of motion and persist for more than ten minutes every day, the ligament will be quickly pulled open.
Question 9: How to practice horse characters quickly? There are many ways to tie tendons.
First, warm up. First move the joints of the head, hands, waist and legs, and then jog 15 minutes. (It's easier to relax ligaments after jogging)
The second is to pull the ligament. Do it in several steps
Sit down your ankle first, put your left foot on your right knee, hold your left ankle with your hands, and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and try to stick your stomach on your leg. Four eight beats. Change feet, too.
Then the legs. Keep your legs straight and press down. The requirements are the same as above.
The third is the vertical fork. The deeper, the better. It is best to stick to the ground. The hind feet are required to stick to the ground and the upper body is upright. (leg)
The fourth is a cross. Feet on the ground, feet hooked, other requirements as above.
The fifth is to press the crotch. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. ) Try to separate your knees from the ground, be careful not to lie on the ground, support them with your hands, and press your waist and hips backwards. The highest state is sticking to the ground.
The sixth is the instep. Kneel on the ground, put your instep on the ground, lie on your back, and put the ground behind the highest level. Be careful not to tilt your knees.
Another method is more theoretical:
When exercising ligaments, you must pay attention to warm-up activities, and don't practice too fast and too hard. Especially before winter sports, you should move your limbs. If you don't warm up before exercise, it is easy to cause muscle ligament strain or sprain. The ideal time to practice is before going to bed at night. First of all, get ready, starting from the most basic leg press, divided into speed pressure and slow pressure. Press slowly for 30 or 40 seconds at a time, gently stretch the muscles and feel slight pain. Just press it. leg press, turn it off if it hurts. If you can't reach the target area during exercise, don't force it. You can add rope to help practice.
1. Sitting stretch ligament: the front chest is close to the knee, and the knee should not be bent. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.
3. There is another simple action I like best: stand up straight, open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend down and touch your toes with your hands. I feel a stretch inside and behind my legs.
4. Press the left and right feet to open, one leg bends and squats, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.
5, cross: put your hands in front of the ground, your legs are separated into a straight line, and your upper body is prone or sideways. Seven, cross-legged, kneeling cross-legged, feet opposite; Hold your feet with both hands; Upper body forward. There are two kinds of ligaments. It depends on your age. Basically, human ligaments are different around 16 years old. /kloc-After 0/6 years old, the skeleton development is basically stereotyped, so the ligament is also stereotyped. Therefore, young people are advised to use vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile. So/kloc-people over 0/6 years old recommend the static pressure method. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds. Otherwise, it may cause muscle damage in the opposite direction. This static pressure method will keep the ligament stable and flexible for a relatively long time.
It takes at least 65,438+00-65,438+05 minutes of flexibility exercise to completely pull out the ligament, at least once a day. This way is also a good way to relax after strenuous exercise. Because of these simple stretching exercises, muscles will also become more elastic. Flexibility exercise must learn to be gentle, otherwise it is easy to strain.
Question 10: How does Yima practice the keyword static leg press method? This is the biggest difference between adults and teenagers. Vibration compression method is of little significance to adult ligament traction. You should know what these mean if you have studied dance.
Even if you haven't pulled the ligament for forty or fifty years, you can still split the crotch. If you are not injured, you should do a warm-up and kick a trot, and then hold the leg of the frog with lotus leaf step by step. But it is meaningless to press the painless ligament for one minute every day. There is little point in pulling the ligament. Not muscle strength. Ligament fatigue is also easy to strain. Stick to it every day for two or three months unless you are injured.