How to practice jiu jitsu at home Practical method, there is a gang of people. Urgent!

The 180-degree horizontal split fork quick practice method can be practiced in two weeks. You can practice at home, face against the wall, buttocks with furniture or square stools, the distance between the wall and the square stool is 20 cm, people stand between the wall and furniture, the legs are separated left and right into a horizontal split posture, the buttocks slowly sit down, the strength is concentrated in the buttocks, at this time the cross will be a little sore, don't be afraid of soreness and pain, think about the more sore, the more comfortable it is, grit your teeth and split it until the buttocks hit the ground, and practice, if you really can't go down at the beginning, the distance between the wall and the square stool can be relaxed, and the distance can be slowly reduced. Practice two to three days a week, two hours a day is fine.

1. You can sit cross-legged on the ground, with the hearts of your feet facing each other, holding the soles of your feet with your hands, and your legs flat and close to the ground to stretch the medial ligaments of your legs.

2. Kneel on the ground, support the ground with both hands, tilt your head back, and then, keep your hands close to the ground, and your head is close to the ground, stretching the ligaments in your back.

3. Kneel on both knees, lean back, hold the legs and wrists with both hands, and stretch the abdominal and thigh ligaments.

4. Bend one leg, straighten the other leg, raise both hands up, stretch the leg ligaments, and arm ligaments.

5. Curl one leg and back the other, hold it with your hand and hold it for 30 seconds to stretch the ligaments in the leg and waist.

6. You can also use some instruments to stretch the ligaments of the body part, but pay attention to step by step, this is an instrument for stretching the ligaments of the legs, one end is set at the ankle, and the other end, leaning against the ring on the wall, pulling the rope at one end with your hand can stretch the legs.

7. You can also use the wall to press your legs against the wall, and finally, into a horse, use this method to stretch the ligaments of the legs.

First of all, we need to make a definition, that is, what kind of practice is considered to be a soft jiu-jitsu practice. There are 4 main points:

1.longitudinal fork, 180 degrees;

2.cross-fork, 180 degrees;

3.Forward bend, the upper body passes between the legs, and the arms are straight;

4.Bend back, crawl on the ground, wrap your feet back to your shoulders, and the soles of your feet are on the same plane as your chin.

If you can do all four of the above, congratulations, you're already a Jiu-Jitsu soft.

Of course, some difficult jiu-jitsu moves are not suitable for adults to practice, such as tri-folds. The difficult Jiu-Jitsu movements have exceeded the four standards mentioned above, and at this time it is not only a matter of muscle lengthening, but also involves changes in the bones. Super Jiu-Jitsu, in fact, is a compression fracture - healing - recompression fracture - healing process, which sounds cruel, but the reality is so.

You're done, you don't have a chance, because your ligaments can't be pulled apart, unless you can find the legendary I Ching pill with a puncture.

Find a one-on-one dance teacher and tell him that he wants to practice jiu-jitsu, and she will know.

Here are a variety of options for you::

2.Go to the app store.

Look for specialized jiu-jitsu.

app, which will be accompanied by detailed tutorials and corresponding suggestions. Or go online to find jiu-jitsu teaching**. This suggestion is to look for a series of tutorials better, which can gradually increase in difficulty, steadily improve, and be more secure.

At the same time, you can watch different coaches explain a move or a technique in your free time, and different explanations will be very helpful to you.

<>Note: When you are new to the action and have no experience, remember to read the corresponding precautions, take protective measures, and it is best to have someone to help you and pay attention to safety.