How to improve flexibility, how to improve flexibility quickly

When I was a child, I generally thought that the one who pressed the leg and split the fork was highly flexible.

The best time to get up and go to bed every day is to move your tibia before pulling the ligament to warm up and warm up.

If you want to press your legs, you will press your legs, and if you want to practice, you will bend over. It's the same as doing yoga. Pull slowly and firmly until you reach a certain level (close to the maximum) and hold for 1 minute, then pull and hold again after releasing it. Stick to it for a week and make a big progress. Stick to half a month to get your flexibility.

Believe me! Because my flexibility is very good, I practiced like this. Hehe!

I wish you a speedy success.

Soft Arms Lie flat with your arms flat at your sides. Bend your left knee and raise it above your right leg. Gently press your left leg against the floor with your right hand, relax slowly, and then switch to your right leg.

Soft Leg Bend the left knee so that the knee is parallel to the ankle. Stretch your right leg back as far back as you can. Support your body weight with your right ankle. Slowly press your hips against the floor. Relax slowly, then switch to your right leg and press down on your hips.

Soft abdomen Lie flat with your legs stretched forward. Raise your left leg, bend your knee, and tuck your left leg toward your chest. Be careful not to strain. Hold this position for 30 seconds, then gently relax. Do one more movement to tuck your right leg.

Soft "exercise tips.

Pay attention to your body's signals and don't rush them. Avoid voluminous, strenuous stretching exercises at the beginning to prevent sports injuries. We can start with simple stretching exercises, such as slowly stretching the muscles to the extreme, and then hold for 10-30 seconds.

Be sure to warm up before stretching. For example, walking slowly for 10-15 minutes can prepare the muscles sufficiently.

Don't forget to add a few stretches as well as other exercises, which will improve your flexibility.

Do these stretches 2-3 times a week.

It seems that the temperature of the house where yoga is practiced is adjusted to more than 40 degrees Celsius, and a lot of water is placed next to it, so that the body can reach good flexibility in the high temperature so that it can be moved around.

When it's cold, you need to warm up to prevent strain.

Regular long-lasting, low-intensity aerobic exercise seems to increase the basal metabolic rate, strengthen blood circulation, and by the way, raise the temperature of the limbs a little.

Stretching the ligaments every night when you go to bed and then before you get up in the morning is very effective.

Don't try to force some schools to practice flexibility, which is quick but painful and easy to cause problems such as strains. Step by step, you can practice by yourself if you have nothing to do, so go to the Internet to search for how to practice. If you have the conditions, you can learn, and you need flexibility for dance, yoga, Pilates, etc.

Practicing yoga, yoga can improve one's flexibility and resilience, but also elevate and purify the soul, that is, not only improve your resilience, but also improve your grades!

In addition to its own conditions, there is only hard practice, but you can't do it, you have to take it slowly, ballet, folk dance and yoga are all good.

Start with yoga to improve flexibility or pull in the bath. Beg.

In fact, the most basic requirement for practicing yoga is to practice according to your current physical condition, and you can't have a trace of reluctance, otherwise it will be harmful to your body. I heard the teacher in the yoga studio say that all you have to do is to relax yourself, don't want to break through your own current limits, you don't need to be as flexible as the teacher, you can do it slowly through a period of adaptation, this is a gradual process, and you don't need to pursue those super difficult movements, as long as some basic movements can be practiced every day, the flexibility of the body will naturally improve, and then you will easily do what you think is now a super difficult action.

Flexibility is related to everyone's natural physical fitness, of course, acquired practice is also very important, the correct exercises for flexibility to help improve flexibility.

Soccer players need to use their limbs to complete difficult technical movements during football matches, which requires the body to have good flexibility and can adapt to the requirements of technical movements. Flexibility is related to everyone's natural physical fitness, of course, acquired practice is also very important, the correct exercises for flexibility to help improve flexibility.

1. Shoulder pressing exercises: find an appropriate hand support according to your height, stretch your arm and step on the hand support, lower your head and bend your body to press your shoulders vertically downward, your head needs to be lower than your arm, maintain such a posture for about 20 seconds, relax, and repeat this exercise.

Note: As the exercise progresses, the width of the two arms and the amplitude of the head are constantly increased, so that the shoulders have a feeling of pulling, but prevent strain.

2. Forward elbow and shoulder exercises: hold the ten fingers of both hands crossed, straighten the arms, push the palms outward, maintain for 10 seconds, twist the left arm forward, twist the right arm downward while pulling, maintain for 10 seconds, and after returning to the original position, the arm is straightened and raised above the head for 10 seconds.

3. Push back elbow and shoulder exercise: It is the same as the previous exercise, the difference is that the arm is behind the body, push and pull to the back of the body, and the arm needs to bend when lifting on the back of the body.

4. Body ankle pressing method: the instep of both feet is close to the ground, the heels are close together, the toes are slightly separated, the buttocks kneel on the knee joint, and gradually press down the ankle joint with the hips, the range of action changes from small to large, and it is maintained for about 20 seconds.

5. Leg splitting exercise: stand in place, stand with your feet left and right apart about a big step away, gradually move your feet outward until the two thighs are in contact with the ground as much as possible, when the thighs are in contact with the ground, maintain for 20-30 seconds, then straighten your arms, lean forward, and try to touch the ground.

If the flexibility is poor, the legs can not touch the ground and do not force it, according to their own physical condition, as long as they can maximize their own body, so that the body has a feeling of stretching, the purpose of the exercise has been achieved.

Seated stretch ligaments: the front chest is close to the knees, and the knees are not bent. 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. There is another simple action that I like the most: stand up straight, open your feet shoulder-width apart, 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. Stand on the left and right sides of the servant leg press, squat with one leg bent at the knee, the other leg with the knee straight, and the body vibrate to the side of the straight leg. When exercising, alternate between the left and right legs. 5. Horizontal fork:

Hold your hands on the ground in front of your body, spread your legs left and right in a straight line, and lie prone or sideways with your upper body. 7. Cross-legged forward sit 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. There are two kinds of ligaments.

It depends on your age. Basically, there is a difference between a person's ligaments before and after the age of 16. After the age of 16, the skeletal development is basically fixed, so the ligaments are also fixed.

So, for younger people, it is recommended that they use the tremor method. In a good stretching posture, the ligaments are stretched to the limit through tremor movements. The effect of this pull is obvious.

However, for people with relatively mature bones. This method can only bring a short-term stretch of ligaments. It is also very dangerous and easy to get hurt.

Therefore, if you are over 16 years old, it is recommended to use the hydrostatic pressure method. Hold in an extreme position for 30 seconds, rest for a few seconds, and then hold the position. It is generally recommended to stretch in the extreme pose for no more than 30 seconds.

Failure to do so may result in muscle injuries in the opposite direction. This method of static pressure will maintain the stable flexibility of the ligaments for a relatively long period of time. A complete stretch of the ligament requires at least 10-15 minutes of flexibility exercises, at least once a day.

It's also a great way to relax after intense exercise. The muscles will also become more elastic as a result of these simple stretching exercises. Flexibility exercises must be learned gently, otherwise it is easy to strain.

Practice more and more As long as you can practice some basic movements every day, the flexibility of the body will naturally improve, and then you will easily do the movements that are now considered super difficult. Be prepared to endure hardships, adopt scientific methods, and maintain a normal heart, you will definitely be able to do it.