How to improve flexibility and strength in a quick and easy way!!

Ways to improve flexibility and coordination of the body:

1. Have a healthy and good body. Control your weight and don't get too obese. It requires a certain intensity of physical training to maintain a good body;

2. Do some bouncing exercises. Bounce force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility, and flexibility;

3. Strength training is very important. Strength training is best arranged and coached by a physical training coach;

4. Speed training is an important aspect of improving bounce power. Repeated sprint training is necessary;

5. Enhance the flexibility and coordination of the body by running more and doing more ball games.

You're talking about the "body method" in Chinese martial arts, and if you want to practice the kind of body style you described, you have to practice traditional martial arts for at least ten years, and the master doesn't necessarily teach you, and you don't necessarily have to practice it, so you have to suffer a lot.

Practice makes perfect, for example, when playing table tennis, do you wait for the request to come over and then think about it, or do you look at the opposite action?

It must have been professionally trained.

To improve your flexibility, you can exercise mainly from five aspects: The first item: half-squat jump 1.

2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm). When in the air, keep your hands behind your back.

When you land, finish it once. Next, just repeat the steps above!! Quickly improve the bounce training tutorial 2 The second item:

Raise your toes (calf raises) 1 First, find a step or a book to step on, then just put your toes on top with your heels not touching the ground or pads 2 Raise your toes to the highest point 3 Slowly lower them again and complete them once Complete with both feet, complete a set. Rapid Improvement of Bounce Training Tutorial 3 Item 3: Step 1

Find a chair and put one foot on it at 90 degrees 2Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce training course 4 Item 4: Vertical jump 1Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees. 3.

When you reach the ground, take off quickly again and complete it again. This one is hard, you can use your hands to help you jump. Quickly improve the bounce power training tutorial 5 Item 5:

Toe Jump 1Raise your toes to the highest point, 2Jump quickly on tiptoe, no more than when jumping or frog jumping exercises are necessary and can help to improve the bouncing power, because after all, it is a way to train strength.

In addition to this, there are a few other methods. The first method, which is the most effective and the most difficult, allows you to improve your bounce in a short period of time. Here's how:

Dig a pit, about a meter or so deep. You strap a 5-pound sandbag to your leg and jump into the pit. Try to jump out of the pit with a load.

Half a month later, dig the pit 20 cm deep, increase the weight by 2-3 catties, and continue to practice. This cycle ends when you can no longer carry weight or jump out of the pit, and that is the end of the exercise. Lift the weight and try again to see how high you can jump.

The second method, which is not very effective, but is easy to implement. How to do it: Tie a rubber band to your ankles and jump on the spot.

Practice for half an hour a day. But I don't think this method is effective. Seek adoption.

As long as you move, you will increase your strength, and life is in motion, and force is like water in a pond, and if you use it, new water will come in, and if you don't use it, it will only be a pool of stagnant water

Want to be more flexible? Total range of motion training instruction! Makes you more flexible!

Strength exercises plus flexibility exercises Play more basketball.