Taekwondo s horizontal fork, learn the benefits of taekwondo s horizontal and vertical forks complet

It's all group, and it's best to pull at the age of 12.

After warming up, find a wall, sit facing the wall, spread your legs horizontally to the limit, that is, feel pain, hold for a while, get up, side kick, side high kick, warm up, end.

It's summer, and it's a good time to press a ligament, and it's only 12 years old.

As long as you warm up well before each training session, shake up and down slightly when you move, and stick to it every day if you can endure a little pain, you can basically go down completely in 1 month.

Don't be afraid of pain at a time, as long as it's not too hard a ligament, it's okay, see if you can't bear it, about 2 weeks after being forced by the coach to go down, but not in the end, there are always 5-10 centimeters, and the remaining 5-10 centimeters depend on the kung fu, over the years. I was at the beginning to this point and ended up being satisfied with the stagnation, and a year later I found that there would be a lot of work, kung fu, you have to work hard, no common name.

The fastest is to get an anesthetic injection at one time. But this is unrealistic and contrary to the spirit of taekwondo, and there is no need to rush down. Take your time to appreciate the sense of accomplishment and mental exercise that taekwondo training brings you.

Take your time, what's the hurry, what should I do if my calf is crushed Regret it for a lifetime Don't worry about it Run for half an hour every day The method is very old, but it is very effective I hope you succeed.

I practice sanda.

Ligaments are necessary even in sanda that does not require ligaments very much, because if the ligaments are not good enough in Sanda, the strength of the legs is not even as strong as the punches.

In the case of sanda, the main ones are the ligaments of the hip (which need to be split), and the ligaments of the ankle.

Ligaments are pulled primarily by splitting (including horizontal and vertical forks) and sitting forward flexion.

The method of splitting the words:

First of all, you need to warm up and make your body sweat, so that you can't make your body too tense; Generally speaking, running for 10 to 15 minutes is more effective, but if you're at home, you can do some preparatory activities, do serious exercises, or do exercises such as high leg raises.

The point is to sweat!

Then spread your legs apart and slowly chop them down (preferably on a smooth floor, so that one person is more effective), and when you feel that you have reached the limit, (it is better to have someone help you, but you can do it yourself, but the effect will be reduced) move one foot outward, and at the same time do not move the other foot! Stop when you can't stand moving your other foot for 10 seconds.

Finally, follow this method for five sets;

If you are really cruel to yourself, you will be able to completely fork it in less than a month! The question is whether it will be able to persevere.

Usually we train for an hour in the morning and one hour in the evening.

The main thing is ligament flexibility, which should be practiced every day:

1. Jogging 400-500 meters, doing aerobics and other sweaty warm-up exercises.

2 Place your left foot on your right knee and press your head up on your left foot for 40 seconds. Pressing together again for 30 rounds.

3 Place your right foot on your left knee and do the same exercise.

4. Press the vertical fork, press as much as you can, and hold it for 30 seconds.

5 Run another 200-300 meters, and do a sweaty warm-up exercise such as aerobics.

6. Press the cross fork, press as much as you can, and hold it for 40 seconds.

7 Rest for 10-20 seconds, then press the cross fork, 0 5-1 cm more than the last time, and hold for 1 minute.

8 Rest for 10-20 seconds, then press the vertical fork, 1-2 cm more than the last time, and hold for 2 minutes.

9 Rest for 10-20 seconds and repeat the step twice. You don't need to press too much, just maintain the original height.

10.50 frog jumps in practice.

Taekwondo is mainly about leg training. The leg press is to activate the ligaments, and the leg is fast!

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

Two: First try to put your legs at the right height, windows, walls, etc. Generally, it is recommended to use the static pressure method for people over 16 years old: hold the pressure on the leg for 30 seconds, and then change to the other leg, pressing each leg about 5 times.

Three: 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!

Four: Then gradually try to make a vertical fork, fix the front legs, and gradually move the back legs. Pay attention to non-slip!

Five: 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.

Six: After a certain period of practice, you will succeed, do not give up the practice after success, you must persevere, you can challenge the ligament of higher difficulty.

The complete tutorial of taekwondo vertical fork, the standards demonstrated by the youngsters are in place, and it is so easy to survive the suffering.

bKhan... I used to be a coach who stepped on it with his foot, and I just had to go down. However, it is recommended that you insist on pressing your legs more every day, so that your leg tolerance will probably gradually become stronger, depending on yourself, come on! If you want to split a fork, you have to suffer a little.

This thing,I can only overcome myself to practice.,It's going to be painful.,Because I'm now.。。。

If I am at home, I will do leg raises, knee raises, squats and frog jumps on the spot first, etc., to warm up the muscles and ligaments first, otherwise it will be easy to strain. Then step by step, first pull the lunge press leg, then do side pressure, gradually increase the amplitude of side pressure, and then you can change the vertical fork. When I pull the vertical fork, I first kneel with my hind leg bent and my front leg straight and my heel on the ground, and preferably pull it up in a slippery place (such as a tile) and put on my socks, so that the weight will slide down.

Put your hands on your sides, never on the same side of your body, and pull on the same side not the tendons to be pulled apart by the vertical fork. The more relaxed the hand, the more naturally the body will slide down.

The muscles will be more malleable when they are relaxed or warm, so if possible, you can press the leg and lower the waist when taking a hot bath, but be careful to slip and fall.

If it is a normal leg press split, be sure to jog to warm up before doing it.

The vertical fork can be lifted to the top of the ladder frame one by one, and finally when the angle reaches close to 180 degrees, you can try to press up and down on the ground.

It takes time, but it also takes perseverance. Be careful not to strain your muscles.

It's important to be sure to warm up first.

It's not the same when it's crossed.

Above, please refer to.

1. All of them don't matter much.

The height of the front kick is mainly affected by the height of the knee lift, the crotch and the height of a part of the vertical fork.

One of the most important factors is the height of the knee lift. However, for the forward kick, there is no need to go too high, unless it is for the sake of quality. The best part of the front kick is the tiger toe (i.e., the upper part of the forefoot), and the point of attack in actual combat is the crotch or lower abdomen, so if the standard is applied to street combat (the front kick is rarely seen in WTF games, and it is not common in ITF games), the front kick can reach belt height.

If the height of the belt is not reached, more than 90% of it may be because the knee lift height is not enough, which requires special intensive training for the knee lift.

It doesn't seem to matter much, but the strength will be different.

Of course, the higher you lift, the more force you have.