How to improve body flexibility
There are two types of resilience training methods, one is active practice and the other is passive practice. The active practice method means that the practitioner relies on his own strength to lengthen the muscles and increase the flexibility of joint activities; the passive practice method means that the practitioner uses the help of others to lengthen the muscles and increase the range of joint movement with the help of external force. big. 1． Leg and hip flexibility training methods - explanation 2. How to practice waist flexibility - explanation 3. Passive form of training method - explanation 4. Requirements and precautions for developing flexibility quality
Explanation
1. Training methods for leg and hip flexibility
(1) Positive leg pressure: Mainly used Develop flexibility in the hamstring muscles. Stand facing a crossbar or an object of a certain height, lift one leg, place your heel on the crossbar, and hook your toes tightly; hold your hands on your knee joints, straighten your legs, straighten your back, straighten your hip joints, and place your upper body in front of you. Bend and perform a pressing vibration movement forward and downward. Alternate legs.
Key points of the action: Both legs should be straightened; the waist and back should be straight when the upper body is pressed forward and downward. During compression, the amplitude increases from small to large until you can touch your toes with your chin.
(1) Side leg press: Mainly use bundles to develop the flexibility of the inner leg muscles. Face the crossbar or an object of a certain height sideways, support one foot, lift the other foot, place the heels of the legs on the crossbar, and hook the toes tightly; straighten the legs, keep the back upright, the hip joints facing forward, and then the upper body The leg on which the yokogi is placed is tilted sideways to press the vibration. Alternate left and right legs.
Key points of the action: Keep the upper body upright and vibrate to the side and downward; the amplitude of the vibration gradually increases, and the hip joint is always facing the front.
(3) Back leg press: Mainly used to develop the flexibility of the muscles on the front side of the leg. With your back to the crossbar or an object of a certain height, support one leg, lift the other leg behind you, put the instep on the crossbar, straighten the legs and instep, keep the upper body upright, with the hip joint facing forward, and the upper body tilted back And do the pressing vibration movement, alternating the left and right legs.
Key points of the action: straighten the knees with both legs, keep the supporting leg upright and stand firm with all feet on the ground; straighten the chest, expand the hips, and bend the waist backward; the amplitude of the back pressure vibration gradually increases.
(4) Front leg press: Mainly used to develop the flexibility of the posterior leg muscles and hip joints. The practitioner bends one leg to support the knee, and stretches the other leg forward, with the heel touching the ground, the toes hooked upward, and the ankle joint tightly flexed; the practitioner holds the extended foot with both hands and bends the upper body forward; bends the elbows with both arms and exerts force with both hands. Pull, while your upper body bends your hips and bends forward as much as possible, touching your toes with the top of your head and chin. After a moment of pause, straighten your upper body, relax slightly and then do the next exercise. Alternate between legs.
Key points of action: straighten your chest, straighten your back, slump your waist and bend forward; straighten your knees and sit on your hips, bend your hips and touch your feet.
(5) Step-down leg press: Mainly used to practice the flexibility of the inner thigh and hip joint. Specific method: Stand with your feet left and right, bend your left leg in a full squat, and touch your whole foot to the ground; straighten your right leg, straighten your knee, buckle your toes in, and extend as far as possible. Then, without raising the upper body; stand up and shift the center of gravity of the body from the left foot to the right foot, forming a footstep on the other side. You can hold it with one hand and press the other knee with the other hand to press down and vibrate. You can also grasp the left and right feet with both hands respectively, and perform downward pressure vibration and shift the body's center of gravity from left to right.
Key points of action: Keep your chest high and your waist down, gradually exert force when lowering the vibration, and be steady and slow when moving left and right. Open your hips and sink your hips, lift your chest and press down, so that your buttocks and inner legs move as close to the ground as possible.
(6) Vertical fork: Mainly used to practice the flexibility of the front and rear thighs and hips. Specific method: Separate the front and rear legs into a straight line, press the heel, calf gastrocnemius and hamstring muscles of the front leg against the ground, hook the toes up and point directly upward; press the instep, knee and quadriceps of the back leg The ground is with the toes pointed straight back; the hip joints are perpendicular to the legs, and the buttocks are pressed against the ground. Upper body upright. The upper body can be bent forward and the front leg is compressed. The upper body can also be bent backwards. The range of movements is from small to large. Gradually apply pressure.
Key points of action: straighten your back, sink your hips and straighten your knees; bend forward and hook your feet, bend back and extend your ankles.
(7) Horizontal cross: Mainly used to practice the flexibility of the inner and rear sides of Tao’s legs and hip joints. Specific methods: Stretch your legs to the left and right, and use both hands to assist in support; the small back sides of both legs touch the ground. , press the ground tightly, place the heels of both feet on the ground, stretch the toes to the left and right or hook the hips to fully open them, forming a - shape. You can lean your upper body forward to lengthen the muscles on the back of your legs and fully open your hips; it can also be done by leaning your upper body to the left and right, allowing you to lengthen the muscles on your inner and back thighs and increase the range of motion of your hips.
Key points of the action: straighten your waist and back, open your hips and sink your hips; straighten your knees and hook your feet, and lean forward.
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2. How to practice waist flexibility
(1) Bend forward: Mainly used to practice the ability and flexibility of the waist to move forward. Specific methods: Stand side by side with your legs straight and your knees clamped with your hands and ten fingers crossed on your hips. Stretch and raise your hands palms upward. Then bend your upper body forward at the waist, keep your palms as close to the ground as possible, straighten your knees, bend your hip joints tightly, and fully extend your waist and back. With both hands loose, bend your elbows from both sides of your feet and hold your heels tightly, keeping your chest close to your legs and fully stretching your waist and back. Continue for a certain period of time before relaxing and standing up.
You can also turn your waist to the left and right when your hands touch the ground, and touch the ground outside your feet with the palms of your hands to increase the flexibility of turning your waist left and right when stretching.
Action points: Keep your legs straight and your knees upright, straighten your chest and lower your waist, fully stretch your waist and back, and keep your chest and legs close to each other.
(2) Back swing: Mainly used to practice the flexibility of the waist in backward movement. Specific method: stand side by side, support one leg during practice, and swing the other leg straight upward
backwards. At the same time, straighten both arms, and bend backward with the body to perform a backward swinging motion. , so that the lower back is fully compressed and the front of the lumbar spine is fully extended:
Key points of action: swing the back leg and the upper body back and forth at the same time; support the leg and straighten the knee. Bend your head and arms backwards to perform coordinated backswing assist movements.
(3) Waist rotation: Mainly used to practice the left and right rotation range of the waist. Specific method of playing: Stand with your feet slightly wider than shoulder width, arms hanging naturally on your resting sides, leaning forward with your hip joint as the axis, and then using your waist as the axis, so that your upper body moves from front to right, Go up and then to the left, and then rotate clockwise or counterclockwise when you return; at the same time, follow the upper body in a clockwise or counterclockwise circle with your arms to increase the amplitude and intensity of waist rotation. < /p>
Key points of the action: Try to increase the circle width as much as possible, and increase the speed from slow to fast, so that the lumbar joints can be fully moved and stretched.
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3. Passive training methods
(1) The main training method for legs and hips is to use various forms of leg-moving partners to hold their own feet and perform forward, side, and back moves to assist. Stretching actions can also be performed using various forms of pressing and stepping. For example, when performing horizontal split or vertical split exercises, partners or coaches can use their feet or hands to press the practitioner's hips to help him achieve the purpose of stretching.
(2) The passive exercise method of the waist mainly uses the bridge pressure method. The companion or coach uses his or her own feet to support or step on the practitioner's feet, pulls the practitioner's arms or shoulders with both hands, and uses force to bring the back of the practitioner's shoulders as close to the heels as possible. It allows the practitioner's lumbar joints to fully stretch and contract, enhancing the flexibility of the waist.