How to exercise a horse when you just practice. How to practice a word horse

You have to be mentally prepared for the next word horse! Otherwise, you can't persevere without perseverance, so let's talk nonsense, let's tell you about my training experience!

First of all, you have to warm up the ligaments to warm up, I warmed up is to run the football field for 3-5 laps, I feel that the ligaments of the knee joint are hot, then the first positive pressure of the first stage, side pressure, you don't need to press for too long, because just after running the step while adjusting the breathing, and then walk around to relax, and then the second positive pressure, side pressure, this time you have to insist and insist, press to the limit, in the first stage for a week after the second stage, after the second positive pressure, after the side pressure, relax the legs, After 2 minutes of relaxation, start to try the next leg, the front foot slides forward and the heel lands, the back foot slides backwards and flips the instep to the ground, at the beginning of the hands to support the body first, and then you can let go as much as possible to lift a line with the shoulders, if you can't do this, you can kneel down on one knee first, the kneeling foot is the back foot to stretch back, the front foot to stretch forward, just start to support the body with both hands on the ground first, and then you can let go as much as possible to lift the shoulder and shoulder a line, if the knee hurts to find something to cushion it! In this way, the key is perseverance and perseverance! Can't fish for three days and dry nets for two days Personal experience The first three weeks are the saddest After three months, I get used to it After half a year, I can put down a vertical horse, and I can also practice skimming at the same time

Put your legs on the table. Leg press.

This should be gradual, don't rush, press your legs first.

Here's how to learn a one-word horse:

First sit on the mat, first open our feet to the maximum extent you can open, hook the soles of the feet, then lie down, forehead touch, if the body can't lie down completely, you can stay in mid-air, you can reach the position, stop here to breathe. Inhale, slowly grind back to the center, bend your knees, and slowly bring your legs back.

Next, hit horizontally, the left calf is below, hook the sole of the foot, the right leg is on the top, overlapping together, the upper and lower legs are as far as possible from 90 degrees, and then exhale, the body is forward and downward, this is the moment, you will feel a very strong soreness on the outside of the right leg, keep breathing here. Inhale, slowly push the ground back to the right, untie your feet and do the reverse exercises.

Every day, you can practice a good one-word horse by insisting on leg press exercises, high leg lifting exercises, simple "one-word" exercises, kicking exercises, vertical leg splitting exercises and exercises with the help of objects.

Practice the one-word horse method

Frontal leg press exercises.

Insist on half an hour of leg press exercises every day, and the degree of exercise is better to feel the pain of the medial ligament in the leg, and alternate the left and right legs.

Side and back leg press exercises.

At the same time as the front leg press exercise, the side and back leg press exercises of the legs should be carried out, the legs should be raised and the body should be presented at 90 degrees, and the front, side and back should be alternately practiced, and the practice should be insisted on for about half an hour every day.

High leg lift exercises.

When you don't feel ligament pain when you practice leg pressing, raise your legs to perform leg press exercises, preferably with slight pain in the ligaments in both legs, and alternate the left and right legs.

Word horse practice.

When you no longer feel the pain when you raise your legs and press your legs, you can do proper one-line horse exercises on the ground, let your legs open a little every day, and practice step by step.

Kicking exercises. Leg stretching exercises every day, the best way is to walk and kick the legs, alternating the left and right legs, the higher the kick, the better, and the legs must be straight.

Vertical leg splitting exercises.

When the ligaments of both legs have been flexible, you can perform the vertical leg splitting exercise, with one leg on the ground and the other leg quickly pressed down.

Practice with the help of objects.

Cross your legs on both sides, press your body down, let your hips touch the ground as much as possible, keep your back straight, and gradually move every day, and after a few days, your legs will be more flexible, so that the exercise is very effective.

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.

Spread 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.

You can also stand upright, then bend over and hold your calves with both hands or hang down.

Sit on the ground with one leg crossed in front of you, one leg straight back, knee down. The spine trembles, the upper body is upright, and the hips are straight. After that, the body is lowered back and "lying back". Mainly exercises the hind legs. Soft open.

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.

Here you can also use the big tendon training method, first draw a straight line on the ground, and then the front and rear feet are separated into a straight line, the requirements are: the front and rear feet are separated to the limit of the front and back of the "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 straight line, and the heel is at an angle of about 90 ° with the straight line.

Squat and sit back as a whole, keep the center of gravity balanced by the body, hold the ball in front of the body, top the front knees, and open the back knees horizontally, and have the intention of pulling back, so that the hips and knees are in a straight line.

The method of quickly practicing a word horse into a section is as follows:1. 1. Forward bend and press the legs.

In the standing position, place one lower limb at waist level, bend your body forward, keep your chest as close to your knees as possible, and your head close to your toes. The other side of the lower limb is tensed, stretching the lower limb and body.

2. Second, the side leg press. In a standing position, place your lower limbs parallel to your waist, bend your shoulders as close to your knees as possible, and keep your head as close to your toes as possible.

3. 3. Crotch opening training. In the prone position, the limbs are flexed and the hip joint is flexed in a frog crawling position, and the hips are lowered as much as possible, so that the abdomen is as close to the bottom as possible to pull the hip joint. After the above training is proficient, you can basically practice it for a month. Trillion times.