Now many places have fitness equipment (blue, yellow or other colors), as well as equipment from leg press. Or find a strong "pole" at home, like the one in the dance classroom.

2. Kick.

Hold something, kick 200 ~ 300 legs every day (it's up to you, professionals are generally more than 500), try to kick your legs over your head, and slowly the tendons will open.

3. Split.

Find a wall that is flat enough, long enough and free of clutter. Lie face down on the ground, legs apart, just put your hands where you can exert yourself, push them in as far as possible, and stick your ass against the wall. If necessary, you can ask someone to help you push it forward.

You can also face up.

There is also a handle, and then the legs of the handle are separated by hand to form a line and slowly pressed down. Finally, you can sit on the ground with your legs in a straight line and your body upright.

4. Divide into vertical forks.

You still have to have a handle, preferably with a moderate distance between the handle and the wall. Drill between the handle and the wall with one leg on the ground and the other leg as straight as possible on the wall. It is best to straighten your legs (this hurts, and it is difficult to straighten if you can't open them).

5. Press your hips.

Sitting on the ground, just like a rural person sitting on a kang, cross your legs, but don't cross your legs when pressing your hips. Your feet should be opposite, your knees should be as close to the ground as possible, your feet should be supported by your hands, and you should press down. If you can't press it down, you can have someone sit on your back and press it down hard. Or let someone put their hand on your back.

The above method is about splitting. Choose for yourself and see which one suits you.

Note: Before you go to leg press, you should be fully prepared for activities, just like before you go to physical education class. Otherwise, it's easy to strain your muscles, and it's over. ......

Lower your waist. It should be better to practice from an early age. Is your waist soft?

You can practice like this:

Find a person, face to face, let him hug your waist, just straighten his arms naturally, then lean back with your hands and let them touch your legs as much as possible.

Or: find a handle, get into the handle, sit on the handle and face the wall, with your instep against the wall and your waist pressed backwards. Be careful not to fall, be sure to push hard with your feet! If you are afraid, you can show it to others.

Wish you success!

For splitting:

1。 Split is divided into horizontal split and vertical split, and the method is similar.

1. 1。 Just warm up first and make your body sweat slightly.

1.2。 Leg press. Pay attention to the left and right.

1.3。 Leg press lunge, both sides, pay attention to the best center of gravity not to fluctuate (or not too big) when switching between the two sides.

1.4。 Stick to it for a while and you can do it.

1.5。 Conclusion: Of course, the real split is more than just doing this. It is required that the transverse split can fall on the inner side of both thighs. Vertical split requires that the rear side of the front leg should all land, and the front side of the rear leg should land. Both upper bodies should be straight and natural.

2。 Lower back. Also called getting off the bridge.

2. 1。 Warm up first and sweat a little.

2.2。 Find a semicircle with a certain height to make the body feel lower when lying down, mainly to make the waist flexible.

2.3。 bed

2.4。 Press your hands on the bed and ask your fingers to face your body.

2.5。 Butt jack

Repeatedly

For a person, it is relatively difficult and dangerous to be a low back.

Why don't you find someone to be your assistant?

I wish you an early wish.

You can ask me questions if you don't understand!