Flexibility Training Help 20, Flexibility Training Help

You can learn from the basic martial arts leg press, which has similarities and differences with yoga leg presses.

But I recommend you to use the method of martial arts, because I am engaged in martial arts (hehe) First of all, the basic movements are very simple, you said that you use the horizontal bar, you don't need it. You find a place that is about waist high, upper legs, remember, feet in the same direction, must be the same, and then, touch your toes with your forehead. I know it's a little hard for you right now.

The essentials of the movement (e.g. if you have your left leg on top and your left hip back, and vice versa) you slowly realize.

As for lung capacity, there is no direct proportion to endurance. Lung capacity can be practiced by holding your breath when washing your face every day, without spending you extra time, and you will have a breakthrough every day by pinching your own meter. Durable, your exercise is enough, it is best to combine the two, and then skip rope when you go home after running, I hope you have a harvest.

I am a professional national class 1 athlete.

However, I don't know if the muscles or ligaments will automatically tighten on the back of the thighs, "is it similar to the feeling of cramps, if it is, it may be a lack of calcium, no matter what exercise as long as you persist in perseverance, it will have an effect, you should be a man, come on, it is enough to insist on three times a week, and you can try to run at variable speed, decelerate 50 meters, jog 50 meters, very cool.

The guy upstairs I said to add that the back should be upright, so that the calves to the thighs will feel very stretched, and the bear walks very well (flexibility).

Or you search for pnf exercises,

Hehe, I can't help it. Not much is known about flexibility training.

Personally, I think that the ligament should have a certain tolerance range, and when it reaches a certain age, if the ligament is pulled, it should be basically fixed.

The person stands upright, holds his head in his hands, and then leans closer to his legs.

1. Leg press, several methods of leg pressing, positive leg pressing is the foundation, but also the method of practicing the patient's difficulty, when pressing the leg, it is necessary to pay attention to the action to be standardized, step by step, from light to heavy, from low to high, first pull and then press, near and far, the will should be strong, and perseverance.

2. Kicking, kicking is the most important step in training flexibility, it can open the bridge to consolidate the effect of leg pressing, and also lay a solid foundation for practical training. When kicking, pay attention to the leg should be light, the kick should be fast, the leg should be stable, good flexibility, will not hinder growth, and is conducive to growth. It is impossible to be flexible and violent, and it is impossible not to suffer at all, and it is definitely possible to maintain a normal heart with the right method.

Flexibility training that every girl should learn, and a guide to choosing sports bras!

Coordination training prescriptions.

Since it is a kind of intensive training, it is necessary to lay a good foundation during the preparation period and the training period, and there is no special coordination training during the adjustment period and the competition period. Training intensity 70 frequency to three times a week as follows:

1.Vertical jump 2Jump back and forth 3Side-Jump 4Square Jump 5Steering jump 6Jump Turn 7Lateral crossstep 8Reverse movement of hands and feet 9Stand on the ground.

Coordination training is done in a combination of speed and time.

Coordination and resilience training.

In the process of agility training, it is necessary to pay attention to exercises that combine flexibility and coordination. Because tennis 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, tennis players can arrange a variety of equipment, body* and a variety of stretching exercises for growth 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:

1.Master the optimal degree of flexibility development, limited to the completion of various technical requirements of tennis, 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.

Practice environment temperature: 20 degrees or higher is preferred.

In the first week, start the initial exercises: 5 minutes each for the positive and side leg presses, then relax the activity, raise the legs and side legs, and kick upwards (at this time be careful to avoid strain).

Relax for a while, continue positive and lateral pressure for 5 minutes, then kick your legs and repeat for 5 sets of 10 sets per day.

In the second week, the ligaments are stretched, the positive pressure and lateral pressure are increased in height, and the hypocarpment exercises are appropriate.

In the third week, one person assists, one person pulls one foot forward when the vertical fork is lowered, the movement is slow and appropriate, and he touches the tendons under the knee, if there is no straightening, he can also pull, and he needs to be patient (he is starting to be cruel).

The lower transverse fork also requires a person to assist in the traction, paying attention to whether the medial thigh ligament is straight.

Stick to it until the fourth week, and basically press it out, pay attention to the warm-up.

The friend upstairs has a good plan, and I hope that the landlord will lower the requirements a little, and it is too difficult for a person with no foundation to achieve the goal of easily completing the horizontal and vertical forks within two months.

When a boy is thirteen years old, it's a little difficult.

From the age of seven to twelve, I had a special leg press every morning and evening, and it was easy to kiss boots or chin with a vertical fork, but the horizontal fork may not be good by nature, the split is a little reluctant, and the quality is not too high.

I believe that the landlord must have to achieve a certain goal, will especially want to do a good job, upstairs friends are very good, but two months obviously can not achieve the effect you want.

Here's a suggested set of strength training exercises you can do at home:

1. Raise your legs on your back.

1.Supine thighs tightened, patella uplift, heel push far away.

2.The toes and knees are pointing straight up.

3.Push your heels far and lift your leg up to 90 degrees, and if you can't do it, you can get up and down on one leg.

4.Do 5-10 reps in sets and 2-3 sets.

Second, bridge type. 1 Lie flat with your hands at your sides, bend your knees and relax your body.

2 Inhale, roll back the tailbone and raise the hips, keep the lower back off the ground, stay for 10 30 seconds, exhale, and place your hands next to your body to take a deep breath.

3 Restore slowly, relax the whole body, and adjust your breathing.

4.Do 5-10 reps in sets and 2-3 sets.

3. Squat against the wall statically.

1.Stand with your back against the wall with your heels half a foot apart from the wall.

2.Fold your hips down and hold your hands against the wall to prevent falling, and squat down at an angle of 120 degrees between your calves and thighs. The body is against the wall, and the sacrum is against the wall.

3.Push firmly on the ball of your forefoot so that your thighs continue to contract and hold firmly.

minutes, a group will do.

Fourth, downward dog.

Downward Facing Dog is one of the yoga asanas and is a common yoga asana.

1.Infant Stretch Preparation, kneel on the mat with your hips back against your heels, arms stretched forward and fall to the ground, palms spread out to the ground, forehead gently resting on the ground, so that breathing and body stay in Baby Stretch pose.

2.When your breath and body are ready, distance your hands to the same width as your shoulders, push your palms to the ground, hook your feet back to the ground, step your toes on the ground, leave your arms off the ground, and your back is parallel to the ground in a straight line.

3.Look up at the ground in the middle of your palms, and the height of your shoulders doesn't change, just slowly push your hips back and up until your legs are straight.

4.The heels fall to the ground with the last exhale, the head and neck follow and relax, and the eyes are fixed in the direction of the navel.

Note: Do 7 breaths.