Methods of relaxing ligaments in dance practice
1. How can I relax my ligaments when practicing dancing?
Sit down your ankle first, put your left foot on your right knee, hold your left ankle with your hands, and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and try to stick your stomach on your leg. Four eight beats. Change feet, too. Legs. Keep your legs straight and press down. The requirements are the same as above. The vertical fork is as deep as possible, and it is best to stick to the ground. It is required that the hind feet stick to the ground and the upper body stand upright. Legs. Fork your feet on the ground and hook your feet. Other requirements are the same as above. Press your hips. The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. Try to separate your knees from the ground, be careful not to lie on the ground, support with your hands, and press your waist and hips backwards. The highest state is sticking to the ground.
2. There is more than one way to pull the ligament.
Stretch the ligament in sitting position: the front chest is close to the knee, and the knee should not be bent. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times. Stretch the ligament horizontally: without bending the knee, slowly pull up the stretched left leg and tighten the muscles of the hip and thigh until the thigh is at right angles to the body, then stop stretching, take a deep breath twice and slowly return to the initial action. There is another simple action I like best: stand up straight, with your feet shoulder width apart, your toes pointing out of your legs, don't bend your feet, bend down and touch your toes with your hands. I feel a stretch inside and behind my legs. Leg press's footwork is left and right, with one leg bent and the other straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice. Cross: put your hands on the ground in front of you, separate your legs into a straight line, and lie prone or sideways. Sit cross-legged, kneeling cross-legged, feet opposite; Hold your feet with both hands; Upper body forward. There are two kinds of ligaments. It depends on your age. Basically, human ligaments are different around 16 years old.
Ligament strain depends on your age.
/kloc-there are differences in human ligaments before and after 0/6 years old. /kloc-After 0/6 years old, the skeleton development is basically stereotyped, so the ligament is also stereotyped. Therefore, young people are advised to use vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile. So/kloc-people over 0/6 years old recommend the static pressure method. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds. Otherwise, it may cause muscle damage in the opposite direction. This static pressure method will keep the ligament stable and flexible for a relatively long time. It takes at least 10- 15 minutes of flexibility exercise to completely pull out the ligament, at least once a day. This way is also a good way to relax after strenuous exercise. Because of these simple stretching exercises, muscles will also become more elastic. Flexibility exercise must learn to be gentle, otherwise it is easy to strain.
Why do you pull the ligament when you practice dancing?
1, flexibility exercise can promote health and shape a perfect figure.
When combining various strength training subjects, such as running, cycling, swimming and rowing, flexibility can provide at least one-third of the necessary help in a complete fitness training system.
2. Flexibility training can reduce the risk of injury.
Most of the injuries caused by daily injuries and sports are trauma, or strain caused by joint sprain and excessive stretching of muscles and related tissues. Wushu athletes who adhere to scientific and regular flexibility training are less likely to get hurt than those who lack flexibility training.
3. Flexibility exercise is a good warm-up or relaxation exercise when combined with other types of training.
In addition to the benefits mentioned above, flexibility exercise can also improve the coordination between nervous system and muscle tissue. If you start flexibility training immediately after completing a certain exercise, you can recover your tired body as soon as possible.
Flexibility exercises can improve your competitive level.
A flexible Wushu player will perform more easily and wonderfully. Can you imagine what a gymnast with stiff muscles would look like? Once athletes have good flexibility, they will have more advantages than other athletes psychologically and physically.
What else should I pay attention to when practicing dance?
1. You shouldn't eat a lot of food within 30 minutes before dancing.
If you eat a lot of food before dancing, it will affect the digestive function of your stomach during dancing, which will gradually have a bad influence on your stomach. When dancing, it will make people feel uncomfortable and directly affect people's mood during dancing, so try to avoid eating too much food within 30 minutes before dancing.
After dancing, you should relax and do some relaxing activities.
Relaxation activities will completely relax the muscles in all parts of the body. Otherwise, the muscles are always in a state of tension, which may easily lead to injury or cramp. So it is also important to do relaxation activities after dancing, which is a necessary measure to protect your body.
3. Pay attention to avoid catching a cold and getting sick after dancing.
After dancing, most people will sweat, and the clothes they wear when dancing are all sweaty. Some friends will always rest or chat in air-conditioned rooms in sweaty clothes, but they often catch cold if they don't pay attention to their shoulders and back. Therefore, even if it is very hot after dancing, you should put on a coat or put on clean clothes with sleeves that will not show your waist and abdomen, and protect your shoulders, back and waist and abdomen to avoid getting sick after catching cold in these parts.