warm up
Just like all fitness exercises, you must warm up before doing ultra-straight exercise, otherwise the ligament may be injured. Warm-up activities include turning the neck, shoulders, waist and ankles. , and can choose the front waist, lower waist, lunge, shovel step and other common methods.
Hang one's hands and shoulder.
Preparation: Hang (stick) your palm on the door frame or beam, hold your head with your arms parallel, stand upright and stand on tiptoe; Keep the cervical spine in a straight line, look forward, don't bow your head and look up.
Action: press the upper part of the chest forward. Hold on 1-2 minutes.
Two-handed buckle stretching
Preparation: Hold your arms high and straight, clench behind your ears, buckle your front palm with your thumb, keep your whole body straight and stand on your feet.
Action: the body stretches downward and upward; When stretching to the limit, command yourself to continue pulling, even if it is half a centimeter! Repeat 2-3 times.
Lift the buckle and pull both hands to the left.
Preparation: Hold your arms high and straight, clench behind your ears, buckle your front palm with your thumb, stand up straight, and land your feet.
Action: the left side of the body stretches downward and upward, and the right side is relatively loose; When stretching to the limit, command yourself to continue pulling, even if it is half a centimeter! At this time, the body will bend to the right. Repeat 2-3 times. Switch to the right and do it 2-3 times.
One-handed side pull
Preparation: the left arm is high and straight, close to the ear, the whole body is straight, and the feet land.
Action: the left side of the body stretches downward and upward, and the right side is relatively loose; When stretching to the limit, command yourself to continue pulling, even if it is half a centimeter! At this time, the body will bend slightly to the right. Repeat 2-3 times. Switch to the right and do it 2-3 times.
Back against the wall
Preparation: Keep your arms straight and parallel, palms forward, your whole body straight, your feet stand on tiptoe, and your back, arms, head, back, hips, legs and heels stick to the wall as far as possible from top to bottom.
Action: Keep your body straight and try to stick to the wall from top to bottom for 2-3 minutes. It's difficult to put the whole thing back on the wall, and it may not be done well at first. Keep doing it every day and you will make progress.
Side hyperrotator
Preparation: the left arm is high and straight, close to the ear, the whole body is straight, and the feet land.
Action: the left side of the body stretches downward and upward, and the right side is relatively loose; When stretching to the limit, the left foot slightly stands on tiptoe, ordering you to continue pulling, even if it is pulled for another half centimeter. At this time, a wonderful phenomenon will happen: the body will automatically rotate to the right, which is called lateral body super-straight rotation effect, also known as lateral super-rotation. Repeat 2-3 times. Switch to the right and do it 2-3 times.
The principle of the lateral body ultra-straight rotation effect is based on the rigid body rotation theory in classical mechanics. When the left hand is raised ultra-straight to form a rigid body on the left side of the body, the center of gravity moves to the left and forms a rotating shaft on the left side. At this time, the moment of inertia of the rigid body is the smallest, and a slight moment disturbance will cause angular acceleration to cause rotation, because people are used to leaning forward, and the body naturally rotates to the right with the left side as the axis. Lateral excessive rotation is of great significance in swimming. For example, freestyle, lateral super-rotation can make the "hip engine" play its greatest role, making rotational breathing easy to learn; In backstroke, lateral super twist also plays an important role.
This seemingly simple set of movements, as long as you keep practicing, can produce extraordinary results, and the flexibility and strength of many parts of the body can be improved. For adults who have not experienced systematic training, it is not recommended to do towel exercises, ankle pressing and other sports, which may easily cause ligament and soft tissue damage.