How to open the ligament in dance, how to pull the ligament in self taught dance?

As an ancestor who has already pulled the ligament, I give this child a little wordy. You can also take a look at my early records, which even include food and sleep. Don't ask why, I didn't pay attention to it before but later summarized it (just like Bruce Lee didn't know how many shortcuts and wrong training in martial arts before) after he succeeded), and then pull the ligaments after running, 5 minutes on each leg.

Then kick each leg for another 5 minutes. This is the biggest gain (Wu Yan said that the leg is kicked), whether it is ligaments or balance, strength and speed. However, after running, it is very tiring, and the kicks are also very tiring, but you can hold on to it for a month at most.

I'm going to just copy my old one. I'll just ink more. It is absolutely essential to have at least 10 minutes of aerobic warm-up before exercising, and then do any other exercise.

The principle is to speed up blood flow so that connective tissue .........Don't say so much, you have to warm up and pull in. There's also an exercise to know, and to know what other people are looking for: after any anaerobic workout (like the kick I told you about), if the muscles feel hot and sore, or other discomfort, be sure to stretch the area.

To put it simply: why do many people have no sour energy at all after exercising or in some places the next day? Answer:

It's because you don't stretch immediately after the exercise (stretching is like pulling a spring, and you can't retract it when you pull it all the time.) The muscles are always contracting, and they must be stretched. If you don't understand it again, you can check it on the Internet).

This is a problem that many people ignore! In particular, the rest between groups for fitness exercises such as the gym ......If your muscles hurt, you can't do anything because you didn't ...... before exercisingGo to the bathhouse to take a hot bath, maybe it can be relieved, and then press the massage, pinch and pinch to eliminate lactic acid... Method:

Beginner: Legs: Jingla:

After warming up according to some of the above requirements, place your feet on a waist-high support, and the feet on the ground should be in a T-shape with the leg that is erected, and the tips of the upper toes should be tilted inward. The next goal is: facing the raised leg (practicing the horizontal fork should be a side kick to do the following goal, if you don't understand, you can go to see the ** when Bruce Lee kicks sideways, but even the horizontal one feels more difficult) 1, try to let the waist touch the thigh heel 2, try to let the chest touch the knee 3, try to touch the toes with the head.

These three are one ring and one ring, and after the completion of the 1, you can adjust it according to the situation, and if you get a goal every week, you can fork it in the fifth week. Stick to once a week to keep it permanent, but you can do martial arts moves or dance moves. Waist:

It is recommended to use a strong handstand to return directly to the waist, and you can also exercise arm support and handstand balance, and it is best to have the help of a companion. There are no other ligaments to work on. It's not tidy up, it's messy, don't mind.

Again: intuition plus science.

You can practice horizontal forks, vertical forks, small waists, big waists... The most basic basic skills.

The way to pull the ligaments:

1. Seated stretch ligaments: the front chest is close to the knees, and the knees are not.

To bend. Feel a sore feeling in your leg ligaments and back, stop stretching and take two deep breaths to slowly return to the starting motion. Repeat 12 times.

2. Horizontal stretching ligaments: Slowly pull up the straight left leg, do not bend the knee, and tighten the hip and thigh muscles until the thigh is at a right angle to the body, then stop stretching, take two deep breaths, and slowly return to the starting action.

3. Standing posture: open your feet and shoulder width, open your toes to the direction of your legs, don't bend your feet, bend your body downward, and touch your toes with your hands. Feel a stretch in the inside and back of your legs.

4. Servant step leg press: open the left and right feet, squat with one leg bent at the knee, the other leg straight at the knee, and the body vibrate to the side of the straight leg. When exercising, alternate between the left and right legs.

5. Sitting: There are two kinds of pulling. Lean forward cross-legged, sit cross-legged with your legs bent and your knees crossed, with the soles of your feet facing each other; Hold your feet with both hands; The upper body leans forward.

1.Improve waist flexibility and carry out targeted waist exercises.

The lumbar exercises on the handlebars are:

Shabu waist, with the lumbosacral region as the center, on the same plane, the whole upper body makes a circular movement in front and back.

The center of gravity of the legs is "lower waist", which is divided into the lower back in front of the center of gravity of both legs, and the lower waist and side waist after the center of gravity of both legs.

The single-leg center of gravity "lower waist" is divided into a single leg center of gravity before the lower waist, a single leg center of gravity behind the lower waist, and a single leg kneeling down the waist.

The posture is slanted waist, the T-step is prepared, the power leg is straightened, the foot is stretched and the ground is touched, and the toes are on the ground. At the same time, the main leg is half squatting, and the center of gravity always falls on this leg. The right arm is raised from below into a palm-bearing position, the abdominal muscles are tightened, the upper body is rotated to the side with the thoracic vertebra as the axis of rotation, lying back flat, and looking at the direction of the tip of the right finger.

2.Split, do warm-up activities first, jump rope for five minutes, not too fast and not too slow, keep your heart rate between 110 and 130, and then, rotate the waist, knees, and neck of the body to relax the body muscles and prevent strain.

Try to lower your legs to the proper height, windows, walls, etc. first. It is recommended to use the static pressure method: hold the leg for 30 seconds, then change to the other leg, and press each leg about 5 times.

Then you need to pull the ligaments of the body comprehensively, after all, the splitting action requires the cooperation of each ligament, and the same static pressure method is used, and the principle of leg pressing is: soreness and pain reduction. Otherwise, it will hurt the ligaments!

Then gradually try to make a vertical fork, with the front leg fixed and the back leg gradually moving backwards. Pay attention to non-slip!

The horizontal fork needs enough willpower, you need to find a partner to help press, the horizontal fork can help you open the crotch, whether it is the beautiful dance or the cool leg of martial arts, you need to open the crotch.

After a certain period of practice, you will succeed, do not give up the practice after success, be persistent, you can challenge the more difficult open ligaments, do not limit yourself to 180 degrees.

These actions must be done by two people). First of all, it is necessary to open the span: 1

You lie down facing the wall, your legs facing the wall at 90 degrees, you put your hands behind your head, and you push your waist up as best you can, with your back pressed against the ground. A person holds a fixed object and steps on both of your knees, although it hurts, but you must hold on (5 minutes more). 2.

Sit up, put the soles of your feet together and push your feet firmly to this side, the other person first press your knee with their knees, then ride up and press your body down with their hands, and push your hands forward firmly (5 minutes more). 3.You slash your legs back with your back against the wall, and the other person tries to put your legs against the wall (up to 5 minutes).

If time permits, you can spare an hour a day to press your legs, practice splitting, lower waist and other basic skills, if you can stick to it, I can't guarantee that a week, two weeks should be enough.

Split the leg, split the leg with the left foot in front, hold the left foot with both hands, control for 1 2 minutes, then the leg does not move, and the body leans back. Children with a foundation can hold the ground with their right hand and hold it with their left hand on their hind legs.

The left foot is forked in front of it, and the body turns to the right while changing the hip to the horizontal fork. Do not fall on the ground on the instep of your feet. Stand up with your upper body and instep, then fall on your stomach with your arms stretched forward. Lie on the crotch for 1 2 minutes.

The horizontal fork does not move, and then turns to the right to become a vertical fork with the right foot in front.

06 How to use yoga asanas to fully stretch your ligaments?

1. Generally, if you are exercising to stretch the ligaments, the main ligaments are in some of the more necessary long-term training, so it is necessary to pay attention to them.

2. When we do this kind of exercise, in fact, in many cases, it takes several months to directly open our ligaments, which is very important.

3. To practice dancing to open the ligaments, the skills we need to pay attention to are that we need to practice our ligaments slowly, and after our ligaments are opened, we slowly pull some of our ligaments apart.

4. In fact, it is necessary to pay attention to some ligament stretching, which is generally practiced from the horizontal and longitudinal splits, and this technique is what we need to pay attention to.

5. Generally speaking, when we practice horizontal and vertical splits, we actually need to pay attention to such skills, so it takes time to practice some of these skills.

6. When we do this kind of exercise, we can actually exercise very well, but we must pay attention to the fact that we need to do it within the endurance of our body.

7. When we exercise, we actually need to rely on continuous exercise to practice our ligaments a lot, which is a more important skill.

The ligament is soft and needs to be pressed every day. If you don't start practicing since childhood, you have to press your legs and kick your legs every day to loosen your ligaments. If you miss a day, the softness of the ligaments will go back. There's no need to worry too much about that.

You can do kicking exercises and stretching exercises, and in everyday life such as watching TV, you can press your leg on the floor or something.

Of course, it's more to get in touch! In this case, of course, the ligaments can be strengthened.

You can only practice more every day on your own.

Dance is a kung fu that can be practiced slowly.