How do I do foot training? Is there a specific method?

Weighted squats . Place the barbell on the back of your neck and shoulders, hold the bar with both hands, stand upright, hold your chest and abdomen straight, and keep your lower back muscles tense. Then bend your knees and squat until both knees are fully flexed, stop for a while, stretch your legs to stand up with the contraction of your quadriceps, straighten your legs, and tense your quadriceps muscles for a while.

Squat again. There are two breathing methods for this movement: exhale when squatting and inhale when standing up under light load; Under heavy load, inhale first, then squat, exhale before standing, and then inhale to stand up.

During the exercise, when doing the last few squats, if you are short of breath, you can also take several quick breaths in a row after standing up to get more oxygen. When doing the movement, the mind should focus on the quadriceps muscles. This movement can also be practiced by holding dumbbells in both hands or shouldering sandbags and rice bags.

Sit and stretch your calves. Sitting, wearing iron shoes (dumbbells or sandbags can also be tied to your feet), straighten your calves with the contraction of your quadriceps, tense your quadriceps muscles, pause for a while, and then put down and redo. Inhale as your calves are straightened and exhale as your calves are lowered.

Thoughts should focus on the quadriceps. Both calves can be straightened at the same time or alternately. Prone calf flexion.

On the prone bench, wear iron shoes on your feet (dumbbells or sandbags can also be tied to your feet), use the contraction force of the biceps femoris muscles, so that the calves are bent to the thighs at the same time, the biceps femoris tenses hard, stop for a while, and then put down and redo. Inhale as you bend your calves up and exhale as you put them down. Thoughts should focus on the biceps femoris muscle.

Upright weight-bearing calf raise. Hold the barbell on the back of your neck and shoulders, and stand on a 10 cm thick plank with your heels exposed. Lift the heel with the contraction force of the triceps calf muscles, so that the triceps muscles of the calf are tensed as much as possible, stop for a while, and the heel falls until it is lower than the surface of the plank and can not be lowered.

Then redo. Inhale as you lift your heel and exhale as you drop your heel. Thoughts should focus on the triceps muscles of the calf.

The plank is used to fully extend the triceps muscles of the calf, so that when lifting the heel, it is necessary to exert more force to exercise the triceps of the calf more thoroughly. The movement is the same as a weighted squat, except that the squat and stand up are all weights on the toes. When your legs are fully straight, lower your heels to relax the triceps in your calves, then lift your heels and support your body on your toes.

Inhale when standing and exhale when squatting, focusing on the triceps calf. Seated weight-bearing calf raises. Sitting, with the barbell on your thighs, close to your knees, holding the bars in both hands, the soles of your feet resting on a 10 cm thick plank, and your heels exposing the plank.

Lift your heels, tense the triceps muscles in your calves, pause for a moment, and drop your heels below the plank until you can't lower them any lower. Then redo. Inhale as you lift your heel and exhale as you drop your heel.

Movement of the feet: The movement of the feet strengthens the muscles and avoids frequent injuries. If you do the following foot exercises every day, it can help reduce foot pain, improve foot deformation, and strengthen foot muscles.

Simple, economical, and not limited by location or time. Flex the balls of your feet: Sit on the ground with your legs stretched forward, first extending and bending your toes, then extending the balls of your feet.

Push your toes upwards and press down on the bottom plate to feel the tension on the instep and repeat 10 times. Function: Enhance the blood flow of the feet step by step, strengthen the strength of the small muscles of the feet.

Heel and toe lift: Stand on your heels and lower them again. Lift your toes with your heels as fulcrums and lower them.

Then turn your feet so that the outside edges of your feet support your body. Then turn in the opposite direction so that the inside edges of your feet support your body. Repeat each movement 5 times.

Walk barefoot: Walk barefoot more when you have the opportunity, let your feet touch the height, softness and hardness of the ground, relive its original functions, and at the same time remove excess static electricity from the body and send it to the center of the earth as compost. Pull the thumb of the foot:

Relieves the pain of cystitis of the thumb and toe spasm. Rolling Golf Balls: Slowly roll golf balls from heel to toe for 2 minutes, using this method to massage the soles of the feet.

Standing or sitting is fine. Function: Helps to remove foot pain, arch sprain and foot cramps.

Pick up marbles: Place 20 marbles on the ground, pick them up with your toes, 1 at a time, and put them in a bowl. Function:

Relieves pain near the soles of the soles of the feet near the big toe and improves toe spasm.

Strong foot strength will make the overall line more beautiful. Modern dancers need a lot of foot strength to perform their moves when they dance barefoot. Ballet dancers must also train their feet so that they are strong enough to support their entire body.

A well-trained ballet dancer knows how to use the feet well, and they need to use their strength when changing feet or preparing for positioning. Strong foot strength requires the instep, toes, heel, and ball of the foot to support together. Whether it's high heels, ballet shoes, or bare feet, strong foot strength will make your dance moves more stable and textured.

Dancers with strong foot strength tend to have beautiful insteps. A high instep will create an S-curve on the outside of the leg. Strong foot strength allows for a smoother toe position.

The dancer is able to perceive the overall direction of the power flowing from the center of the leg to the toes. It takes a long time to train to acquire this technique, and the dancer is able to feel not only the strength of the feet, but also the extension of the strength. Foot strength training is like training body muscles, and the strengthening of foot muscle strength requires reasonable training methods and long-term training.

Many ballet dancers train their feet on pointe, and some even wear pointe shoes to ballet lessons all the time. Although pointe shoes are powerful and strengthen the foot, too frequent practice can put a strain on the ankle and even lose the ability to perceive the ground.

Foot exercises can be used to strengthen the foot and blood method, the foot and leg strengthening method, the foot and bone strengthening method, adhere to long-distance walking and foot exercises.

1. Foot and blood activation.

Walk with the forefoot and big toe with a slightly larger stride and a slightly faster walking speed. The duration of one walk is not less than 20 minutes or 2 kilometers. This foot exercise can promote blood circulation throughout the body, but pay attention:

When you first start walking, don't do too much exercise and let the forefeet have an adaptation process. Combined with the powerful swing of the arms back and forth, the blood circulation throughout the body can be increased.

2. Foot strengthening and leg strengthening method.

Start with a big stride and push your feet hard and increase your stride. It is possible to walk for 10 minutes or 200 steps to 500 steps. Enhancing leg strength is something that everyone must do, and at present, middle-aged and elderly friends suffer from knee joint disease, which can be said to be related to insufficient leg strength.

This method of exercise is both foot and leg strengthening, but it should be noted that it is best to fit your physique, and it is best to feel soreness in your legs and fever all over your body after exercise.

3. Foot and bone strengthening method.

Start on tiptoe and walk as slowly as you can with your heels raised, the same as in Method 1. This method can effectively prevent functional degeneration of the toes, arches, ankles, calves, and thighs.

4. Strengthening.

Stick to long distances.

5. Foot exercises.

Open part: Stand upright with your hands on your hips.

Exercise: Point your toes on the ground and lift your heels.

Key points of exercise: Lift statically (about 10 minutes).

<> 1. The basic footwork of basketball offense.

1. Step to stop.

When one foot hits the ground, the sole of the foot supports the body to reduce the momentum of the forward rush, and the knee is slightly bent to reduce the impact force. At the same time, the body leans back to reduce the forward momentum, so that the center of gravity is shifted, slightly backward, and when the other foot lands on the ground, you also need to grasp the ground firmly to balance the body, and the center of gravity is between the two feet.

2. Jump stop (used when jumping after emergency stop).

When both feet hit the ground, bend both knees slightly at the same time to reduce the impact force and lower the center of gravity, and firmly grasp the ground with both feet to balance the body, with the center of gravity between the feet.

3. Turn around (when holding the ball, make a pivot with one foot to change the direction of Changzhen).

Hold the ball in both hands, elbows outward and downward to protect the ball, knees slightly bend to lower the center of gravity, before turning, the free foot pushes inward to move the center of gravity to the pivot foot, when turning, the waist rotates to drive the whole body to move with the free foot, but you need to keep the center of gravity stable, do not undulate, after turning, the free foot lands on the ground, and the center of gravity moves back between the two feet.

4. Change direction running (used to get rid of defense or defensive offensive players to resist rolling rough).

If you want to change direction to the right during the run, when the left foot lands on the ground, the toe is slightly to the right and pushes hard, the upper body turns to the right at the same time, and the right foot is quickly stepped to the right, and the center of gravity is shifted to the right.

2. Basketball footwork skills.

1. Lower the center of gravity.

The so-called weight reduction and preparation for heart does not mean that you can bend your waist down, but more importantly, you should bend your knees, rather than focusing on bending over. Of course, there are other auxiliary movements, which from a professional point of view generally require a head lift, shoulder side, and elbow lift (remember, elbow raises are mainly used to separate the opponent, not to hit someone).

2. Forward and cross step.

Forward and cross steps are the most basic breakthrough footwork in the footwork. Stepping refers to the first step forward when breaking through (subject to the direction of your breakthrough). The cross-step is the first step to the back.