The easiest way to practice a horse

Anyone with good flexibility and loose ligaments can do it. Let's briefly talk about how to pull ligaments.

The ideal time to practice is in the evening before bedtime.

Move the joints of your head, hands, waist and legs, and then jog for 15 minutes. (Ligaments are more likely to loosen after jogging).

Proceed in the following steps. Start with your ankle, sit down, place your left foot on your right knee, and hold your left ankle with both hands for two eight beats. Then, hold the position and press down on your knee with one hand for two eight beats back and forth.

Then hold the position and lower the left leg, then press the right leg, trying to put the belly on the leg, four eight beats. Change feet, the same. Then the legs, stretch the legs flat, press the body down, and ask for the same as above.

1) Vertical fork: how deep can it be, it is best to stick to the ground, and the back foot is required to be close to the ground, and the upper body is upright. (both legs).

2) Horizontal fork: heel to the ground, both feet hooked, the rest of the requirements are the same as above. Horizontal fork: Hold your hands on the ground in front of your body, spread your legs left and right in a straight line, and lie prone or sideways with your upper body.

3) Crotch pressing: Trying to separate your knees on the ground, pay attention not to lie on the ground, support your hands, and press your hips back and down, the highest level is to be close to the ground. (The posture is ugly, I haven't seen a frog, although it is not and it is not far away.) It works well though. )

4) Instep: Kneel on the ground, with the instep on the ground, lie backwards, and land on the ground with your back at the highest level. Be careful not to raise your knees.

There is a difference between a person's ligaments before and after the age of 16. After the age of 16, the skeletal development is basically fixed, so the ligaments are also fixed. So, for younger people, it is recommended that they use the tremor method.

In a good stretching posture, the ligaments are stretched to the limit through tremor movements. The effect of this pull is obvious. However, for people with relatively mature bones.

This method can only bring a short-term stretch of ligaments. It is also very dangerous and easy to get hurt.

Therefore, if you are over 16 years old, it is recommended to use the hydrostatic pressure method. Hold in an extreme position for 30 seconds, rest for a few seconds, and then hold the position. It is generally recommended to stretch in the extreme pose for no more than 30 seconds.

Failure to do so may result in muscle injuries in the opposite direction. This method of static pressure will maintain the stable flexibility of the ligaments for a relatively long period of time. A complete stretch of the ligament requires at least 10-15 minutes of flexibility exercises, at least once a day.

It's also a great way to relax after intense exercise. The muscles will also become more elastic as a result of these simple stretching exercises. Flexibility exercises must be learned gently, otherwise it is easy to strain.

The horse can improve the muscle line of our legs, make the legs longer, and improve the balance and flexibility of the body.

The easiest way to practice a word horse:

1. Lean over and touch the ground 10 times. Try to stick your legs with your chest and mouth, and pay attention to not bending your knees.

2. Kneeling single-leg stretch for 30 seconds on each side. Hook your toes back and feel the pull on the inside of your legs.

3. Kneeling lunge stretching a set of 30 seconds on each side. Sit down with your hips down, keep your center of gravity steady, relax at the base of your thighs and feel your crotch ligaments slowly open.

4. Seated single-leg stretch for 30 seconds on each side. The front leg is straight, the back leg is bent, the hip is as open as possible, and you can feel the pull on the outside of the back leg and the inside of the front leg. Keep your upper body pressed forward in the direction of your front foot.

5. Lunges stretch a set of 30 seconds on each side. Sit down with your hips down and feel the pull on the front of your back legs.

6. Seated single-leg stretch for 30 seconds on each side. Press your upper body forward and feel the stretch on the inside of your legs.

7. Sitting, folding, stretching, a set of 60 seconds. Touch the toes with your upper body forward, taking care not to bend your knees. 8 Baby-style fixes in a set of 30 seconds. Breathe evenly and relax your whole body.

The word horse is also called splitting legs and splitting forks, and the bisan that divides the front and back of the two legs is called vertical forks, and the left and right ones are called horizontal forks. The soft opening can be practiced completely. It's just that different people need different amounts of time, and some people are naturally soft and fast, and those who are hard are hard.

It is the basic skill of martial arts, dance, gymnastics, jiu-jitsu, etc. To master the time, it is best to press the leg for 15-30 minutes.

The easiest way to get a horse, of course I'm tired, you have to stretch every day, if you are at night, you can use that hot towel to compress the tendons on both sides of your legs, if I am introverted, you must be simpler, because it will be better to compress it with hot water.

Hello, the way to practice a word horse is:1Spread your legs as straight and apart as possible, then sit on the ground with your feet hooked.

Hold the soles of your feet with both hands and keep your body and legs as close together as possible. This is the foundation of practicing a horse, the opening of the ligaments. 2.

You can also stand upright, then bend over and hold your calves with both hands or droop 3Sit on the ground with one leg crossed in front of you, one leg straight back, knee down. Upper body upright, hip straight.

After that, the body is lowered back and "lying back". Mainly exercise the soft opening of the hind legs. 4.

When moving, you should breathe naturally, do not deliberately deepen your breathing, always keep the power frame large and unchanged during the action, and pay special attention to quality during the action, and do not ignore the quality guarantee because of the number of times. 5.Here you can also use the big tendon training method, first draw a straight line on the ground, and then separate the front and back feet into a straight line, the requirements are:

The front and rear feet are separated to the limit of the front and back of the "one-word horse" in gymnastics, the forefoot is parallel to the straight line on the right side of the line, the back foot is on the left side of the line, and the heel is at an angle of about 90 degrees to the straight line. 6.Squat and sit back as a whole, keep the center of gravity balanced by the body, hold the arms in front of the body, top the front knees, spread the back knees horizontally, and pull back, so that the hips and knees are in a straight line.

Questions. Okay, how long will it take?

The younger you are, the faster you can train, because the bones are not yet shaped at that time.

Questions. Okay, thank you.

You are welcome.

The easiest way to use a horse is, well, find a very smooth ground, and then the pants you wear should also be very sports pants, so that you can go down very smoothly.

Set aside some time every day to kick your legs, kick your back legs, kick your legs forward, press your legs, go down to the limit when you are on the next horse, and then hold on to your hands and slowly press down and hold on.