How can you better develop the flexibility and coordination of your hands and feet?

First of all, if you are a drummer, you must have a sense of rhythm Coordination is an innate feeling of self-body control, everyone's coordination is different, and the shaping of coordination in later life is also likely to completely change a person's naturally weak coordination. Physical coordination can be achieved by running. Come on.

Push-up. It's the best way to practice by doing it. The key is to exercise all parts of the body Here's the coordination training:

In the process of agility training, it is necessary to pay attention to exercises that combine flexibility and coordination. Because badminton is a project in which the upper and lower limbs move at the same time, the completion of various hitting actions requires the coordination and cooperation of the whole body, and the quality of the coordination will directly affect the hitting action and quality. Flexibility refers to the ability of soft tissues such as muscles, tendons, and ligaments in the joints of the human body.

In addition to their own conditions, the training of badminton players' coordination can arrange a variety of equipment and a variety of stretching exercises to grow ligaments, focusing on the shoulder joint, knee joint and waist and abdomen. Commonly used training methods: shoulder wrap, reverse shoulder pull, side shoulder pull, running posture shoulder press, both hands hold each other's arms, body forward bending, body backward flexion, lunge leg press, side leg press, waist loop, waist flexion and extension, marching forward, side, back kick, front kick crotch high-five, longitudinal split, various trick rope skipping, swimming activities, etc.

Basic requirements for flexibility training: 1Master the best degree of flexibility development, limited to the completion of various technical requirements of badminton, not necessarily to the maximum; 2.

Deal with the relationship between flexibility and strength, emphasize the elasticity of muscles, and maintain the contraction strength of muscles; 3.Implement the principle of gradual progress, coordinate the relationship between the intensity of stretching strength, the number of repetitions, the exercise time and other relevant factors, and do not exert too much force; 4.The index difference between active flexibility training and passive flexibility training was used to detect. 5.

Flexibility training should be persistent and carried out frequently; 6.Pay attention to the relationship between flexibility and temperature, time, and fatigue. And also:

The coordination ability of the body represents the ability of different parts of the human body to cooperate and cooperate to complete physical activities, and is a comprehensive manifestation of the muscular nervous system, time perception, spatial perception, and environmental observation and adaptation ability. Therefore, a person's intelligence, psychological characteristics, basic motor qualities, and observation sensitivity all significantly affect the overall performance of coordination. Generally speaking, progressive coordination exercises (from the activity of a single muscle group or joint to the activity of multiple muscle groups or joints), symmetrical transformation exercises (alternating the use of left and right hands, changes in body direction, changes in body coordination, changes in activity rate, change in strength, etc.), and exercises with varying levels of difficulty are all effective ways to develop body coordination.

1. Cross your feet, stand in place, bend your left leg and raise your right leg in front of your right leg, pat your left foot with your right hand, and pat your right foot with your left hand. Then bend the left leg at the knee and raise the left foot behind the right leg, and pat the left foot with the right hand, and vice versa with the left hand on the right foot. Two in front and two in the back.

You can take your time at the beginning and speed up when you become proficient. Gradual steps are a great way to improve leg flexibility.

2. Playing basketball is the best way to exercise body coordination, because many actions in basketball require all parts of the body to have high flexibility, so learning to play basketball can exercise the coordination of the body.

3. Hip-hop dancing can exercise the coordination of the body, and its principle is the same as that of playing basketball, but hip-hop dancing has relatively high requirements for people's physical fitness, so people with conditions can learn it.

Fourth, more exercise can also exercise the coordination of the body, have time to go to the gym, or go to the river to run, not only improve physical fitness, but also exercise coordination.

5. Martial arts is a profound method of exercising the body of the Chinese nation, of course, it can also exercise the coordination of the body, and can also be used to protect oneself and strengthen the body.

1. Ways to practice hand and foot coordination:

1. Find a chair with the same height of the seat of the practice model at home and sit it naturally;

2. Separate your legs naturally, and the distance between them is consistent with the distance between the clutch and the accelerator pedal of the model you are training;

3. Place your hands naturally flat on your thighs, make a fist with one hand and the mouth of the tiger upward, and palm down with the other hand;

4. The hand that clenches the fist moves up and down to beat the thigh, and the palm of the other hand touches the thigh and rubs it in a straight line before and after, and the hands are carried out at the same time.

5. Training of both feet;

1) First take the heel as the axis with one foot, and click the ground up and down with the toes;

2) The other foot is also based on the heel as the axis, but the toes of the toes do the left and right swing and click on the ground, and when you can make it proficiently, you can immediately exchange the action of your feet

6. You can practice repeatedly at different speeds and different rhythms, or you can move your hands and feet at the same time and change them one by one

2. Precautions:

1. The above methods are suitable for beginners;

2. Repeatedly strengthen the practice of shifting when there is no car;

3. Psychological tension will lead to uncoordinated hands and feet, and it is necessary to have a good attitude to face complex road conditions;

1. Ways to practice hand and foot coordination:

1. Find a chair with the same height of the seat of the practice model at home and sit it naturally;

2. Separate your legs naturally, and the distance between them is consistent with the distance between the clutch and the accelerator pedal of the model you are training;

3. Place your hands naturally flat on your thighs, make a fist with one hand and the mouth of the tiger upward, and palm down with the other hand;

4. The hand that clenches the fist moves up and down to beat the thigh, and the palm of the other hand touches the thigh and rubs it in a straight line before and after, and the hands are carried out at the same time.

5. Training of both feet;

1) First take the heel as the axis with one foot, and click the ground up and down with the toes;

2) The other foot is also based on the heel as the axis, but the toes of the toes do the left and right swing and click on the ground, and when you can make it proficiently, you can immediately exchange the action of your feet

6. You can practice repeatedly at different speeds and different rhythms, or you can move your hands and feet at the same time and change them one by one

2. Precautions:

1. The above methods are suitable for beginners;

2. Repeatedly strengthen the practice of shifting when there is no car;

3. Psychological tension will lead to uncoordinated hands and feet, and it is necessary to have a good attitude to face complex road conditions;

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Today, I will teach you the practice of "hand and foot coordination", so that you can dance more naturally and fluently, and Qiangjing has a wonderful demonstration, I hope you like to learn together.

You can draw squares on the ground, about ten, and jump around and do various actions during the period, but you can't get out of the squares.

Teach you a set of methods, arm up, waist back, left foot kick back, then arms forward, left foot forward kick, body arch forward, then change to right foot kick back, arms up, waist back, this reciprocating, rapid practice, step by step, this is a professional way to practice coordination.

Playing badminton, table tennis, swimming, and various physical exercises are all physical coordination exercises, so you should be more active!

Walking on the balance beam is very effective.

1.Vertical jump: Jump up with your feet together and your hands bent.

2.Skip back and forth: The essentials are the same as above, but skip forward and backward.

3.Side-jump: The essentials are the same as above, but jump left and right.

4.Square jump: The essentials of the method are the same as above, but jump to the square position.

5.Steering Jump: The method is the same as above, but after jumping, turn to the ground 180 degrees to maintain balance with your body and hands, and you can jump left and right.

6.Jump Turn: The method essentials are the same as above, but jump on one foot.

7.Lateral cross-step: There are two types: left cross and right cross.

8.Reverse movement of hands and feet: standing on one foot and lifting the feet in the opposite direction.

9.Standing squat: Stand and then squat, then push back with your hands on the ground and your feet back, then retract your feet and finally stand up.

Underfoot flexibility exercises, where the legs and feet are tense at high speed, can exercise the flexibility of athletes.

Do more foot exercises, but don't do too much for fear of hurting your foot tendons.

Ways to improve flexibility and coordination of the body:

1. Have a healthy and good body. You should control your weight and don't be too obese. 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, flexibility, and simplicity;

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.