Sit hard and turn your back.
Many years ago, the development of football was mainly based on technology and speed. However, with the development of football, the confrontation between bodies gradually increased, so a group of tall and powerful players appeared. In particular, the strength of the waist and abdomen can be used in shooting, heading, tackle and curve running.
The requirements of daily life for waist and abdomen strength can also be seen everywhere. For example, when lifting weights, it is not just the arm, but the strength of the waist and abdomen that is the key. Moreover, strengthening waist and abdomen exercise can make people more agile in various activities.
Sit and rotate
The abdomen is the joint of the upper and lower limbs, and this action can effectively exercise the muscles of the waist and abdomen.
Sit on the ground, hold the solid ball to waist height, with your feet about 6 inches (15 cm) off the ground, and bend your legs slightly. Start to spin the ball on the left and right sides of your body with both hands, and turn your shoulders perpendicular to the rest of your body. Action needs strength and can't go out of shape.
spurt
speed
We often see football players running around with the ball at high speed, and their every step reflects the stability of bones and the elasticity of muscles.
In fact, in competitive sports such as football, high speed is a basic quality. Speed training should be coordinated with the strength and explosiveness of each athlete. Through proper practice, the nervous system will get more stimulation, improve muscle elasticity and joint stability, and make it play better on the field.
For ordinary people, speed exercise can improve people's reaction ability in daily life to cope with various emergencies. But also maintain muscle endurance, so it is not easy to get tired.
Lean forward-sprint
Speed exercises specially for football players include sprint, variable speed running, curve running and so on. For ordinary people, it is a good choice to sprint forward.
At the beginning of the exercise, stand with your legs crossed, keep your body straight and look forward. Relax your arms and hang them at your sides. Stand on tiptoe and move your center of gravity forward to the maximum. At this time, the body began to lose balance. When you can't stop your body from falling to the ground, start to step forward. When you step, your body should be in a body posture, with your feet down and behind your hips. Before you start, your body will tilt about 45 degrees. When you start practicing, you can take a step forward, and then you can improve your practice by really starting at full speed.
soft
Bilateral movement
Paul ince, a famous English football player, once said, "In the game, when controlling the high-altitude ball, there must be no more than two actions. Under the interference of the other side, good flexibility is very important to complete the catching action. "
All kinds of actions of football involve all joints of the whole body. When the physical strength is overdrawn, the kicking posture is also prone to deviation. At this time, flexibility is very important to relieve the tension of muscles and ligaments and avoid strain. Therefore, flexibility training is one of the important parts of football players' daily training.
When doing housework, some people suddenly lift up and exert themselves, and they will accidentally "flash their waist" or "stretch their arms". This is actually caused by poor flexibility.