On the Practice of Flexibility

First of all, about the positive pressure leg.

In leg press's method, the straight leg is the foundation, and it is also a method that practitioners find difficult. Beginners often have the following problems: bow their heads, bend over, touch their feet with their heads, there is a big gap between their chest and legs, some stand unsteadily, as if they are going to fall backwards, and even the ligament of their legs is injured. To solve the above problems, 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 with your hips flat and your legs on the ground.

Vertical, knees straight, leg press toe hook up, consciously backward, upper body forcibly forward, make it consistent with leg press. foot

The pointed hook helps to lengthen the ligaments, tendons and muscles of the legs, and the upper body can lengthen the trunk, especially the spine. After pressing one leg for a few minutes,

Change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.

(2) leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, and the buttocks are gathered, so that the body leans forward as far as possible to strengthen the fossa muscles behind the knee joint.

Extensibility.

(3) Press leg press's knees with both hands, sit back with your hips, press your upper body forward hard, and stick your abdomen on your thighs as much as possible. After this step is completed, you can move on to the next step.

Practice;

(4) Hold leg press's calf with both hands from below, press the upper body forward, and try to make the abdomen stick to the thigh and the chest stick to the knee. After completing this step, you can

Go on 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

Go on 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 indicates that the positive pressure section has been completed.

Only by practicing step by step can the trunk and legs form a one-to-one relationship, such as abdomen and thighs, chest and knees, head and toes in turn, so as to avoid the gap between trunk and legs.

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, a beginner, suddenly stretched hard because of the poor ductility of the ligaments, tendons and muscles in his leg, which was not only futile, but also 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; Vibration and compression should also be carried out once, and we can't rush for success. When you are in leg press, you should also pay attention to the contact between the trunk and legs from near to far. The contact sequence of the corresponding parts of trunk and leg is: trunk: abdomen-chest-head and leg: thigh-knee-toe. Don't touch your toes with your head in the first place.

4. Strong will and perseverance.

It's really boring to practice leg flexibility, especially to a certain extent, which will cause pain in the legs and buttocks. This is a "fatigue period" similar to that of long-distance runners. At this time, the most important thing is to have a strong will and a bitter heart and never stop. Compared with other qualities of leg technique, the flexibility of leg technique 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 disappear, and then you will be excited about your achievements.

5. Get ready for activities before pressing.

Before practice, you can do some warm-up activities of waist, hip, knee, ankle and leg muscles. Because the extensibility of muscles and ligaments is related to the temperature of muscles, warm-up activities can improve the warmth of muscles and reduce the viscosity inside muscles, which is beneficial to the flexibility practice of legs.

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. The common problems of kicking 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. To solve the above problems, pay attention to the following points when kicking:

1, keep your legs light.

When the leg is about to kick up, quickly shift the center of gravity to the other leg and relax the muscles of the leg to kick up, so that the leg can be lifted lightly and kicked as fast as the wind. In order to prevent falling, you can also practice with your back against the wall or ribs.

2. Kick quickly.

The legs swing quickly from bottom to top to face, and there is an acceleration process here. When kicking, sit your hips back and exert your strength on your legs. When you are just practicing kicking, you must keep the action standard. You'd rather kick your chest than lift the heel that supports your leg or bend your knees, or bend your back and touch your toes with your head. All these show that your leg flexibility training is not in place and the ligament has not been pulled apart. As long as we insist on the combination of pressure and kicking and practice, we will definitely reach the point where our feet touch our foreheads.

3. Keep your legs steady

Beginners often kick each other's legs as soon as they land, resulting in heavy legs and skewed bodies. This is because when the kicked leg just landed, the center of gravity of the body was still on the original support leg, and the center of gravity shifted when the leg landed, which is bound to happen. The correct way is to wait for the leg to be implemented and the center of gravity has changed, and then kick the other leg. In fact, this practice is also conducive to the application of the chain leg method in actual combat.

Exercise should improve your ability and avoid injury. Warm-up and stretching are like the basics in martial arts novels.

If you like to work, you must be persistent and solid; However, many people only know one and don't know the other, or

Can't grasp the essentials; Not benefit from it, but suffer from it; Therefore, in order to hold on, you can get the greatest benefit.

And to ensure safety, the following principles must be observed:

1. Be sure to warm up before tying your shoelaces; For example, use jogging to increase body temperature and exercise muscles and tendons.

In the state of preparing for war, the effect of lacing will be improved, and the damage caused by improper lacing can also be reduced.

Opportunity.

2. Don't pause breathing when stretching tendons; Take a deep breath slowly; bate/hold one's breath

God, will increase the negative oxygen debt, uncoordinated movements, and increase the chance of lacing injury.

3. Stretch tendons before and after exercise; Most people only remember to stretch tendons before exercise; After exercise, one

Don't even want to move when you are tired; In fact, after exercise, although my muscles are sore, I still have to do it again.

Gently stretch the tendon once, so that the muscle fibers can be repaired and the fatigue recovery speed can be accelerated.

It will be better to exercise your muscles next time.

4. The lacing action should be slow and gentle, and it is forbidden to use force too hard or too hard. The purpose of lace is to use

The elasticity and extension of tendon stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle, and

Gradually increase the potential and endurance of stretching. Whether it is rhythmic or fixed (more than 30 seconds in a row),

As long as it is moderate, it is effective; The most taboo is the tendon that can't be stretched and pressed normally, and the violence of quick success and instant benefit.

Urgent pressure, or help from external forces exerted by others; As long as the force is improper, it will cause harm.

5. Replace the muscle groups of lacing; For the same action, there may be many muscles with the same function.

Group, cooperate to complete the action; But these muscles, because of their different anatomical positions, may need

Only through different lacing actions can we stretch one by one. In addition to synergy, the action direction is opposite.

Anti-muscle must also be equal to lacing; If the helper muscle has a pull band, it will slide across the net and move within a certain limit.

If you work, you may get hurt if you can't climb to the top; If the levator muscle does not stretch, it will be lost when it contracts strongly.

For balance, it also hurts.

6. The degree of lacing is to feel a little "nervous" or "sour", but it must not be "painful". Have "

Tension "or" acid "is the effect that muscle sensory neurons correctly reflect lacing; But shoelaces

The feeling of "pain" is close to the degree of shore injury. Successful warm-up lacing is a smooth ride.

The moving propeller is also a protective cover to avoid injury; We must grasp the above principles.

And establish the routine steps that are most suitable for individuals, which will become a habit; It's like wearing a seat belt while driving.

Sample, don't remember things on the highway, also not afraid of the police to write a ticket; But for the sake of

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 lies in an idea.

Don't take chances, enjoy it; In this way, happiness and security are among them.

Good flexibility will not hinder growth, but will be beneficial to growth. Protect bones and muscles and effectively prevent injuries.

Another method is more theoretical:

When exercising ligaments, you must pay attention to warm-up activities, and don't practice too fast and too hard. Especially before winter sports, you should move your limbs. If you don't warm up before exercise, it is easy to cause muscle ligament strain or sprain. The ideal time to practice is before going to bed at night. First of all, get ready, starting from the most basic leg press, divided into speed pressure and slow pressure. Press slowly for 30 or 40 seconds at a time, gently stretch the muscles and feel slight pain. Just press it. leg press, turn it off if it hurts. If you can't reach the target area during exercise, don't force it. You can add rope to help practice.

1. Sitting stretch ligament: 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.

2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.

3. There is another simple action I like best: stand up straight, open your feet shoulder width, open your toes in the direction 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.

4. Press the left and right feet to open, one leg bends and squats, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice.

5, cross: put your hands in front of the ground, your legs are separated into a straight line, and your upper body is prone or sideways. Seven, 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. /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.

Hehe, I hope it helps you. However, the most important thing to pull the ligament is perseverance, so we must persist! !