1. Flexibility exercises can promote a healthy and perfect figure.
When combining various strength training subjects, such as running, riding a self-propelled crane, diving 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.
The usual injuries and injuries caused by sports are mostly trauma, or strain caused by joint sprain and excessive stretching of muscles and related tissues. For the flexible training of scientific laws, the driving force of Wushu is 50% lower than that of people who lack it.
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 martial arts player will perform more easily and wonderfully. Can you imagine what a gymnast with stiff joints would look like? Once a transport driver has outstanding flexibility, he will have an advantage over other transport drivers psychologically and physically.
5. Reasonable flexibility training is actually a pleasure.
Have you ever woken up in the morning and stretched in bed? Very comfortable. Stretching before getting up is a good way to make your body and face feel comfortable for a brand-new day.
Who needs flexibility training? As many sports physiologists admit, both men and women, old and young, can have regular flexibility exercises. Some elderly people have orthopedic diseases and can't do other sports, but they can also do flexibility exercises. Toddlers can also do passive flexibility exercises, and children are more plastic. Outstanding flexibility will not only prevent growth, but also help growth, protect bones and muscles, and help prevent injuries.
When is the flexibility training? The best time for Wushu athletes to start flexibility training is before Wushu training. For example, you will see that track and field athletes will stretch their calves before running, and basketball players will stretch their hind leg ligaments in a hurry before the game, which is almost a subconscious step. In fact, short practice has little effect; In order to warm up, its duration must be 10 ~ 15 minutes, and all parts of the body should be flexible. Flexibility exercise is also a good relaxation after intense martial arts training. If you can do this, you will be very surprised at your rapid recovery. For most people, the ideal time for flexibility exercise is within one or two hours before going to bed at night. If you can relieve or even eliminate the fatigue of a day, you will feel relaxed and fall asleep smoothly.
Precautions in tie-wraps:
Warm-up and stretching can improve sports ability and prevent injuries. But many people only know one, don't know the other, or can't master the method, and the loss is not the benefit. In order to obtain maximum benefits and ensure safety, the following principles must be observed:
1. You must warm up before stretching. For example, using a trot to raise the body temperature and prepare the muscles and tendons, so that lacing will not only improve the curative effect, but also reduce the chance of lacing injury.
2. Don't pause breathing when stretching, but breathe slowly. Holding your breath will increase negative oxygen, uncoordinated movements, and increase the chance of laceration injury.
3. Stretch tendons before and after exercise. Generally, I just want to get up and stretch my muscles before exercise, and then I feel very tired and don't want to move. However, although the muscles are sore at this time, it is still necessary to do lacing again slowly, so that the muscle fibers can be re-conditioned and miraculously recovered quickly. The premise of exercising muscles next time will be better.
4. The lacing action should be slow and warm, and it is forbidden to use force too hard or too hard. The purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and elongation of muscle tendon, and gradually increase the potential of stretching and barely bearing. Whether it is rhythmic or fixed (continuous posture for more than 30 seconds), it is slow to be effective. Don't pull the tendons that you can't usually press, press hard for quick success and instant benefit, or let others exert external help; As long as the force is improper, it will cause harm.
5. Replace the muscle groups of lacing. Sometimes, an action may be completed by many muscle groups; But these muscles are in different positions and need the same stretching action to stretch one by one; In addition to synergy and anti-muscle, it has the opposite purpose and must also be used for equal lace; If the synergid muscle has tendon leakage, it may not be able to climb to the top, or even be injured in some extreme movements; If the muscle picker doesn't stretch, the strong contraction will lose its balance and get hurt.
6. The degree of lacing is to induce a little tension or acid, at which time muscle sensory neurons correctly reflect the effect of lacing; If you feel pain, you are on the verge of injury.
Successful warm-up lacing is the propeller of carefree exercise and the protective cover to prevent injury. We must grasp the above principles, establish the most suitable routine steps and make it a habit. It's like wearing a seat belt while driving. Not to get on the highway, nor to be afraid of the police issuing a ticket. But for your own safety, fasten your seat belt as soon as you get on the bus, warm up and support yourself if you want to exercise; The key is that there is no honor between thoughts and enjoy fun; In this way, happiness and security are among them.
Correct lacing method:
First of all, about the positive pressure leg.
In leg press's method, the positive leg is the root of the foot, and it is also the way for practitioners to feel tired. Beginners often have the following questions that need to be answered by others: bend over, bend over, touch your feet with your head, and there is a big gap between your chest and legs; Some people stand unsteadily, fall backwards, and even hurt their leg ligaments. To deal with the above questions that need to be answered by others, leg press can pay attention to the following points:
1, standard action, step by step.
(1) At the initial stage of training, it is not appropriate to do intensive exercises. Put your legs on waist-high objects, sit back with your hips flat, support your legs perpendicular to the ground, and keep your knees straight; Leg press stood on tiptoe, consciously hooked back, and made great efforts to keep leg press in a straight line. The toe hook is beneficial to lengthen the ligaments, tendons and muscles of the legs, and the upper body moves forward to lengthen the trunk, especially the spine. Press one leg for a few minutes, and then change the other leg. After a few days, when the leg muscles become softer than when you push hard, you can move on to the next step.
(2) leg press and his supporting legs are straight, and leg press's knees are pressed with his hands, and his hips are gathered to make his body press forward as far as possible, so as to enhance the extensibility of the posterior fossa muscles of the knee joint.
(3) Put your hands on the knees of the leg press, sit back on your hips, and press your upper body hard, trying to stick your abdomen on your thighs. After completing this step, you can continue to the next exercise.
(4) Hold leg press's calf with both hands from below, and press down with the upper body to make the abdomen stick to the thigh and the chest stick to the knee as much as possible. After completing this step, you can continue to the next exercise.
(5) Do leg press, support your legs straight, hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your forehead. After completing this step, you can continue to the next exercise.
(6) Hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your mouth. After completing this step, proceed to the next step.
(7) Hold the soles of your feet with both hands and touch your toes with your lower jaw as described above. After this step is completed, it means that the positive pressure section has been completed.
Only by practicing step by step, so that the trunk and legs form one-on-one contact, such as abdomen and thighs, chest and knees, head and toes in turn, can the gap between trunk and legs be stopped.
2, from light to heavy, from low to high
In leg press, the body exerts pressure on the ligaments, tendons and muscles of the legs. At the beginning of training, the strength should be light, and after a period of training, the pressure can gradually increase; If gravity is applied at the beginning, it may last for a day or two, and it may be difficult to walk on the third or fourth day. The height of the legs should be from low to high. Put your legs waist high and when your chin touches your toes, you can put your legs on something chest high. When your toes touch your chin, you can put your legs on the shoulder-height object until you put your feet on the head-height object.
3. Pull first and then press, from near to far
Leg press, who has been newly trained, has poor stretchability of ligaments, tendons and muscles in his legs. Suddenly stretching hard will hurt the ligaments. Therefore, at the beginning of training, we should first lengthen the leg ligaments, tendons, muscles and spine, and then apply vibration and pressure; Vibrating pressure should be done once and for all, and it should not be rushed. Leg press should also pay attention to the contact between trunk and leg, from near to far: abdomen-thigh, chest-knee, head-toe. Don't touch your toes with your head in the first place.
4. Determined and consistent.
It's really boring to do leg flexibility exercises, especially to the absolute extent, there will be pain in legs and buttocks. This is the "fainting period" presented by the practitioner similar to long-distance running. At this time, the most important thing is to have a strong will and a persistent heart. Compared with other qualities of leg work, the flexibility of leg work is easy to develop and fade. At this time, we should be good at self-regulation, appropriately reduce downward pressure, reduce leg press time, or do kicking exercises, combined with pressure kicking, etc. As long as you persist, the pain will gradually dissipate, and then you will be excited about your achievements.
5. Be prepared before pressing.
Before practice, you can run and do some muscle activities of waist, hip, knee, ankle and leg. Because the ductility of muscles and ligaments is related to the temperature of muscles, organizational activities can improve the warmth of muscles and reduce the viscosity inside muscles, which is conducive to flexibility exercises.
Second, about kicking.
Kicking is the most important step in leg flexibility training, which can consolidate the effect of leg press, cheating and hanging legs, and also lay a solid foundation for actual leg training. Questions that need to be answered by others are: 1, unstable center of gravity, and even falling; 2. Support the legs and feet to lift or support the legs and knees to bend; 3, bend over and bulge your back. When dealing with the above questions that need to be answered by others, pay attention to the following points when kicking:
1, keep your legs light.
When you kick the leg for the second time, you should quickly shift your body's center of gravity to the other leg, relax the muscles of the leg that will be kicked for the second time, so that the leg can be lifted lightly and kicked as fast as the wind. Initially, in order to prevent falling, you can also practice with your back against the wall or ribs.
2. Kick quickly.
The legs swing rapidly from bottom to top to face, and there is an acceleration process. When kicking, sit your hips back and tilt your legs. When you just practice kicking, you must connect the standardization of movements. You'd rather just kick your chest than lift the heel of your supporting leg or bend your knee, or bend down and hit your toe with your head. These all affirm that the flexibility training of the legs is not in place and the ligaments are not pulled apart. As long as you insist on practicing the combination of pressure and kick, you will definitely reach the point where your feet touch your forehead.
3. Keep your legs steady
Beginners often kick each other's legs as soon as they land, resulting in heavy legs and skewed bodies. Because when the kicked leg just landed, the center of gravity of the body was on the original support leg, and it has not been transferred to this leg. The correct way is to wait for the leg to stand firm and the center of gravity has changed before kicking the other leg. This kind of practice is also beneficial to the application of chain leg method in actual combat.
Third, leg press has three postures. Let's talk briefly:
1. Positive pressure pipe
Facing objects with absolute height, such as high platforms, tables and chairs, stand with your legs crossed, lift your left leg and put your heel on the ribs, lift your toes, tighten and bend your ankles, and put your hands on your left knee. Straighten your legs, straighten your waist, and at the same time, you must close your hips. This is what many people don't pay attention to. Bend the upper body forward, do aggressive downward movements to shake leg press, gradually increase strength, and then change legs. Depending on the degree of flexibility, you can touch your toes with your elbow, forehead or even chin in turn.
2. Side leg press
On the side of the body, for the support of ribs, support the right leg, turn your toes out slightly, lift your left leg, put your heel on the ribs, lift your toes, bend your ankle, lift your right arm and put your left palm on your right chest. Straighten your legs, straighten your waist, open your hips and press your upper body to the left. Hips and waist will be exercised in this exercise.
Doing this action is easy to show that the legs are not straight and the body is bent. Therefore, attention should be paid to the toe abduction of supporting legs in practice. leg press should try his best to push his hips directly to the front of his body, fold his left arm, and lift his right arm up to the back of his head. At the same time, press your legs to Zhen Fang behind your shoulders. Gradually increase the amplitude until the toes can touch the back of the head.
3. Leg back pressure
Standing with your back to your ribs, your legs crossed, your hands rested on your hips or your hands supported, is definitely the object of height. The right leg is supported, the left leg is toothed, the instep is placed on the ribs, and the foot surface is stretched straight. The upper body bends backward and vibrates and compresses. Kick your legs alternately. Hip, waist and neck can be practiced.
This action requires that the legs reach the knees, the supporting feet touch the ground with the whole sole, the toes touch the ground, the chest is lifted, the hips are spread, and the waist is spread. When doing this, your legs bend easily, so you can ask your partner to help you lift leg press's knees and press your waist and hips with one hand to help you straighten up.
In order not to pull or fall in leg press, I remind you of the following six points again:
1. Be steady: when standing on one leg, you must stand steady, preferably with handrails to prevent shaking and falling.
2. Be gentle: leg press should not use too much force to avoid damaging the muscles and bones of the waist and legs.
3. Slow down: leg press should be slow.
4. brevity: usually 3 to 5 minutes at a time.
5. Relax: Don't end the practice immediately after leg press, but do some kicking exercises to relax and adjust.
6. Finally, whether leg press can split the fork should be regarded as the criterion of leg press's success.
So, after leg press's success, let's talk about the method of splitting:
Vertical leg separation: the legs are separated into a 1 shape, and the hands are supported on the ground, so that the upper body is upright, and then the body vibrates downward forcibly until the legs are separated into a line and sit underground.
Split your legs horizontally: put your legs in a straight line, put your hands in front of your body, make your upper body stand upright, and then shake your body down hard until your legs are in a straight line and you sit under the ground.
Flexibility training is systematically introduced above, and the key points and theories of flexibility training are discussed below.
First, the best time to practice flexibility is afternoon. Don't practice flexibility after a morning run, because people just get up in the morning and their joints haven't moved yet. Even after running, they will not have much physical activity, their physical strength will be high, and the motor function of their muscles will drop a lot. In the afternoon, after a day's activities, the body becomes active and the temperature of the body is rising. Because the higher the body temperature, the more effective it is to practice flexibility.
Secondly, it is best to master three auxiliary methods when practicing flexibility, namely, static consumption, energy and ideas, and helping leg press. Let's start by helping leg press. When you have improper methods or are afraid that you will fail in long-term practice, ask professionals to help you practice. For example, when practicing crosscutting, you can ask your assistant to hold down your knees to help you press down properly, which is better than practicing alone. Don't play pranks during practice, lest you hurt yourself.
Thirdly, when practicing flexibility, leg press cooperated with kicking, and the effect was excellent. As the saying goes, "it's no use just pressing but not sliding, only sliding and not pressing is as stupid as an ox."
Fourth, before practicing flexibility, we must enrich the whole body, let the body have a fever before going to leg press, and at the same time, the static consumption, energy and thoughts should be coordinated in the process of leg press. Only in this way can the effect of practice be improved better and better.
In addition, this paper also introduces a flexible method that is considered to be the most scientific and useful at present, which is the "isometric stretching" created by Dr. thomas kurz in the United States after long-term research. This advertisement has been published in American black belt magazine for ten years, and it is still going on! This method has helped many martial arts lovers with many years of martial arts experience to make horizontal and vertical forks smoothly. For example, the famous karate master George A. Dielmann is one of the beneficiaries. This method is not very complicated, but flexible practice needs systematic arrangement to achieve good results! Mainly divided into two parts:
Do dynamic flexibility exercises every morning for 4 ~ 15 minutes, that is, move joints, do leg lifts, back leg lifts and side leg lifts; But never do static leg press!
Second, it is a special splitting method to practice equal flexibility twice a week 1 1 ~ 23 minutes. After the legs are separated to the upper limit, connect for no more than 30 seconds, and then slightly retract. The muscles in the upper thigh exert force for about 3 to 5 seconds, which means that the legs themselves exert force to support the body; Then relax and gradually press down to the limit, connect for no more than 30 seconds, and then slightly close your legs with the same strength, and repeat this for about 5 times.
Generally, the pressure should be lower every time, but don't worry too much. If you feel pain in your muscles the next day, it's overtraining and you need to pause until your muscles don't hurt! According to records, it takes an ordinary person 3 ~ 6 months to branch off smoothly. If the Lord is based on personal flexibility, some even can split completely in 9 days!
Of course, there are many auxiliary trainings for this method. For example, I suggest you run more. Running can improve muscle elasticity, and leg strength training such as weight-bearing squat is also necessary. Another thing to do every day is to lift your legs after lying on your back, then push your legs to the limit, and then close your legs together and split your legs. Repeat 100 times; After one month, the ankle is loaded, and the leg is lifted 50 times a day, and then the weight is increased every month. This method is very helpful for splitting.