How to practice soft opening at the age of 15, how to train soft opening

Kick the leg at 90 degrees and slowly add upwards. Press on the bar. Take your time when splitting, or be flexible. If you stick to it every day, it may be about the same after two to three months.

Step by step, don't be too violent, otherwise it will be easy to strain, 15 years old is not too late, but stick to it, the morning is the longest work.

I don't know if you're satisfied.

Don't want to do it all at once, take your time and start with the simplest basic training.

You must practice your morning and evening work every day, time will tell you, sweat and hard work will not be in vain.

Practice the basics first. Take your time, it's best to go to a dance class.

How to practice soft opening:

1. Finger and wrist flexibility exercises:

1. Fist clenching, stretching and repeated practice;

2. Wrist extension and flexion, ring wrapping;

3. Press the four fingers of the right hand with the palm of the left hand and push continuously;

2. Shoulder joint flexibility exercises:

1. Bend the shoulders forward with a certain height of the hand;

2. Two hands support each other's shoulders, and the body bends forward with straight arms to press the shoulders;

3. Facing the wall, standing at a distance of one foot, the two of them know that Chongyuan puts their hands on each other's shoulders, leans forward, and presses their shoulders downward rhythmically;

Three-tie posture, waist flexibility exercises:

1. Front waist: bend the body forward, hold the ankles in your hands, and try to make the head, chest, abdomen and legs close together;

2. Side waist: when bending over, the back is upright, the lower limbs remain unchanged, and the side is bent;

3. Back waist: roll the waist, make the abdomen close to the ground, support your hands, and try to get your head close to your feet;

4. Leg flexibility exercises:

1. Leg press: left and right vertical forks, which can be vibrated back and forth independently, or the legs can be raised and pressed down with the help of the teacher;

2. Kick the front legs: the body is lying on the ground, and the tense feet are kicked upward;

3. Kick the side leg: Lie on the ground on your side and kick the side leg;

4. Kick the hind legs: lie on the ground with your abdomen, put your elbows on the ground with your hands, and kick your legs back;

5. Instep training: kneel on the ground, judge the posture and use the body weight to move the instep back and forth.

At first, there are small activities, mainly ankles, wrists, neck, waist, and knees. Note: If the muscles and ligaments are not yet active, the softening is very easy to injure and difficult to recover.

This is followed by softness exercises with increasing amplitude. Mainly leg press, waist press. At the beginning of the training of softness, it is necessary to have the guidance of a teacher, because the strength, angle, and even the strength of the leg and waist muscles are crucial.

Leg press - to straighten the knee, taut the instep and then press:

Front legs: Stand upright with your back and press your front legs with your abdomen, keeping your belly close to your legs as much as possible, and keeping your shoulders at a little distance from your legs.

Side legs: The bent side of the waist should be like stepping over a hill, standing the lumbar caudal vertebrae, and curvading the upper lumbar vertebrae and the lower thoracic vertebrae. Don't fall forward with the hand raised to the third place, and don't run behind the side leg with the bent shoulder!

Be sure to use your back to find the legs! Look your face into the ceiling. Don't retract the hip joint too far or too far, otherwise the control will be unstable.

Except, of course, for the purpose of stretching the ligaments horizontally and distantly.

Side leg hind leg: The leg on the back leg must be straight and open outward. The two shoulder joints and the two hip joints should be in the same plane.

The waist should be straightened and elongated, and pressed back, and the arms placed in the third place should go first. Then you can bend the main leg and squat, at this time you can obviously feel the tendons of the inner thighs stretching, but you can tolerate it.

Lower fork - no different from the principle of leg press on the barbar. However, the softness of the fork is much better than the lever leg press.

Longitudinal splitting: Pay attention to the back leg to be straight and outward! The front leg should be straightened and the instep should be straightened.

Place your belly against your front legs, straighten your waist and bend back. If someone helps you step on your hip joint, then the kung fu of your hind legs will quickly and dramatically increase. If you move your arms again, then the problem of your standing and hind legs will be solved in a few months.

Slash: Don't worry! Crush the frog first!

Tremor and press the big crotch and small crotch, consume for a while, tremble and press for a while, and then start to straighten the leg and press the leg. It's about the same as the front legs, and the belly is on the ground! At this time, the ligaments really make us feel unbearable pain, so we should spend a minute as much as we can tolerate.

Then tremor and compress for a total of five minutes - the crossing is the hardest to press, because the ligaments are thick and tough, and there are many more of them.

Kick - Three-point press seven-point kick. Straighten the main leg power leg. , straighten the instep, and kick the instep with an upstep.

To kick up quickly, take control at the highest point, and then fall back relatively slowly. Kick up 15 legs, relax the demands on yourself a little, kick your legs as high as you can, and kick up 10-15 legs.

Lower waist lower waist - chest waist seems to be easier than big waist. The chest is pulled out and the waist is stretched out so that the back can be lowered, and the hands on the top of the three are lowered with the head back, bent to the limit, and breathe shallowly in the chest, holding on for half a minute to a minute. Attention, safety first!

It is best to do it on a cushion with someone next to it.

If you are not a professional student, you don't have to solve the problem in a month or a few months, so you must start practicing at an acceptable level.

Finally, there is a full relaxation stretch.

What kind of intermediate exercises, small jumps, movement combinations, stretching exercises, twenty minutes.

Softness is definitely a point of sweat, a point of pain, a point of hard work, there is a point of gain, there is no shortcut.

I'm already good at splitting and just want to raise the soft opening of the legs, detailed! Then use the stool, find a small stool that you can accept, if it is a vertical fork, set up a small stool, about 30-40 cm high, put the front legs on the stool, and straighten the back legs.

It is impossible to practice well every day by pressing a little bit of accumulation

1. Brisk walking and jogging - its limitation is that it only exercises the dorsum of the feet, ankles, knees and hips, and the upper body (including the head, neck, shoulders, arms, chest and waist) exercises are very small, almost nothing.

2. Simple gymnastics - this sport is more respected: because of the soft exercise of the joints of the whole body, the intensity is not large; But it's not commonly used because it lacks a smoother rhythm and is not very appealing.

3. Dance combination - not longer than 20 minutes, it must be a relatively simple group dance move, and the movements of classical folk dance are good!

Note: If the muscles and ligaments are not yet active, the softening is very easy to injure and difficult to recover.

Secondly, the amplitude gradually increases the softness of the exercise.

Mainly leg press, waist press.