1. Stretch the back of thigh (1) Sitting leg pressure: Sit on the ground with two legs apart, with one leg bent and the heel touching the inside of the stretched leg. Exhale and lean forward near the upper part of the straight leg. Keep your legs and knees straight and move as far as possible. (2) leg press: Stand in front of a high platform with one leg straight on the platform and the other leg supporting the ground. Exhale, legs and knees straight, hips facing the table. The upper body leans forward, clings to the upper thigh of the stage, and supports the front of the ankle with both hands. Stretch your legs and keep your knees and back straight. Move as far as possible. (3) Standing stretching: Stand with your back against the wall, exhale, and lift one leg straight to your knees. The partner grasps the upper part of the ankle joint with both hands to help lift the leg. When the partner helps lift the leg, the practitioner tries to exhale. 2. Stretch the inner thigh (1) and sit up straight. Leg press: Spread your legs as far as possible and sit on the ground with your hands in front of you. Exhale, turn around, lean forward with one leg, and put your hands on the front of the ankle joint of the leaning leg. Fully stretch your legs and waist. (2) Stretching in lunge: Stand in lunge with the distance between your feet about 60 cm, turn your hind feet 90 degrees to the left, and put your hands on your hips. Exhale, keep your front foot forward, press your hips down on your back legs, change your legs and repeat the exercise. Move as far as possible. 3. Waist and abdomen (1) Kneel and stand on the back bow: Kneel and stand on the mat with your toes backward. Put your hands on the top of your back, lean back and forth, and contract your back muscles to send your hips. Exhale, increase the range of motion, and gradually slide your hands to your heels. Move as far as possible. Stretch for 25 seconds, 3 to 5 groups. (2) Crouching forward: Crouching forward, feet together, hands gradually placed on both sides of feet, fingers forward. The trunk is connected to the upper thigh. Stretch your knees to the maximum. Move as far as possible and keep your hands off the ground. (3) Hurdling posture: Keep your legs as far apart as possible, sit on the ground in a hurdling posture, exhale, turn around, lean forward with one leg, and put your hands on the front of the ankle joint of the leaning leg. Fully stretch your legs and waist. 4. Stand on your back (1) and stretch your back: open your feet left and right, put your hands on the railing, slightly higher than your head, and lean forward parallel to the ground. Keep your limbs straight and your hips bent. Exhale, press the upper body down, so that the back is sunken to form a back arch. Move as far as possible. Static and dynamic stretching training were used, with dynamic stretching of 15 and static stretching of 25 seconds, with ***3 to 5 groups. (2) Sit back: Sit back, knees slightly bent, chest attached to the upper thigh, legs in hands, elbow joint under the knee joint. Exhale, lean forward, fix your arms on your thighs, pull your back forward, and keep your feet in contact with the ground. Move as far as possible. (3) Back to shoulder: Stand with your back to the wall, lift your arms back, as high as possible with your shoulders, hold the wall with your arms straight and your fingers up. Exhale, bend your knees, lower your shoulders and move as much as possible. The methods and means of sitting flexion training are interrelated. Only by choosing one or two methods to strengthen exercise according to the actual situation can we create excellent results. Strengthen leg exercise. Do simple training methods every morning! Sit on the ground first, put your legs together and stretch your arms forward. Companions or coaches can repeatedly press the shoulders and backs of practitioners with their hands to help them exert their strength and achieve the purpose of stretching. Waist flexibility training method (1) Forward bending: mainly used to practice the ability and flexibility of waist forward movement. Specific methods: stand shoulder to shoulder, raise your knees, clamp your hands, cross your fingers, straighten your hips, and raise your hands to lift your heart. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched. Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs. (2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: step by step. In practice, one leg supports and the other leg swings upward after straightening. At the same time, the arms are straight, and the L-shaped body bends backward to swing back, so that the back is fully compressed and the front of the lumbar spine is fully extended. Action points: the back swing leg and the upper body bend and swing at the same time; Support your legs and straighten your knees. The head and arms are bent backwards to make coordinated back swing auxiliary movements. (3) Waist rotation: it is mainly used to practice the left and right rotation range of the waist. Specific play; The feet are slightly wider than the shoulders, the arms naturally hang down on the rest side, tilt forward with the hip joint as the axis, and then rotate clockwise or counterclockwise with the waist as the axis. At the same time, the arms circle clockwise or counterclockwise with the upper body to increase the amplitude and strength of waist rotation. Action points: increase the circle range as much as possible, from slow to fast, so that the lumbar joints can be fully moved and stretched. -For example, when practicing a horizontal fork or a vertical fork, a partner or coach can help the exerciser exert his strength by stepping on his shoulders and back to achieve the purpose of stretching. (2) The passive waist exercise method is mainly the bridge pressing method. Companions or coaches hold or step on the feet of the practitioners with their own feet, and pull the arms or shoulders of the practitioners with both hands, so that the shoulders and backs of the practitioners are as close to the heels as possible, so that the lumbar joints of the practitioners can be fully extended and contracted, and the flexibility of the waist can be enhanced. Practice makes perfect! Persistence is victory! Warm up first, then you can sit on the mat and let you lie on your back alone. Stick to it for 5 minutes and stick to it every day, which will have a good effect. It is through this method that my students finally achieved good results in sitting forward, but it hurts a little when pressing. I think you can practice in more and more ways! ~ First, put your hands behind your back! ~ and then slowly put your body down! ~2 Hands up slowly! ~ That's it! ~ slowly sit flat on the ground and straighten your legs, and your feet will collapse. Then, bend your waist, put your hands on both sides of your head, and stretch forward as slowly and forcefully as possible without shaking. There is another kind, which is more suitable and convenient if you practice standing posture, leaning forward and bending over. Stand up straight, legs together, limp and straight, (be careful not to bend your knees when bending) bend over and touch the ground with your hands. If your fingers can touch it, try to touch the ground with your palm. If you can land on your palms and keep your knees bent, then you are very good! Of course, there are higher requirements. Is it not difficult to touch the ground with your palm? Then try to stand on the first step and touch the ground with your palm. I was a sophomore, and now I can be the latter! Come on! ! ! ! ! ! ! ! ! ! ! ! Is to practice more arm ligaments! Multi-link people! Slowly practice sitting flat on the ground with your legs straight and your feet limp and straight. You can do sit-ups. Leg press, wait for more leg strength. Sit on the ground first, with your legs straight together and your arms stretched forward. Stand with your feet shoulder width apart, bend over and touch your feet as much as possible. If you can't touch your feet at first, you can touch your knees first, and then go down gradually until you touch your feet. Flexibility refers to the ability of human joints to move in different directions and the ability of muscles and ligaments to stretch. Flexibility depends on the bone structure of the joint, the volume of soft tissue around the joint and the ductility of ligament, tendon, muscle and skin. Physical flexibility is reflected in many aspects, such as easily bending down to tie your shoelaces and easily buttoning your back. Flexibility exercise, as one of the basic sports abilities of human body, has many benefits to human body. First of all, flexibility exercise can increase the range of motion of joints and ligaments and enhance the flexibility of the body; Secondly, it can enhance muscle tolerance, prevent premature muscle aging, reduce muscle fatigue, and even play a role in delaying skin relaxation; In addition, it can also reduce the burden of sports organs, reduce the probability of sports injuries, and is not easy to fracture, backache and so on. In addition, insisting on exercising flexibility can also improve manners. Detecting flexibility flexion through body flexion can well reflect a person's flexibility. In the national physical fitness test, standing forward and sitting forward are generally adopted. Standing flexion can reflect the flexibility of spine, shoulder joint and thigh joint at the same time, while sitting flexion can reflect the flexibility of joints, muscles and ligaments in waist, hip and other parts. Because everyone's body structure is different, their toughness is also different. Generally speaking, young people should stand forward with their fingertips touching the ground, sit forward with their fingertips touching their toes. The flexibility of people of different ages also varies greatly. In the National Physical Fitness Test Standard, the method of sitting forward is generally adopted. During the test, you sit on the mat, with your legs straight and your heels together, step on the tester with your whole foot flat, then put your arms together and extend horizontally, bend your upper body forward, and push the cursor forward smoothly with the fingertips of your middle finger. Generally, men around the age of 40 can make the cursor smooth about 4- 10 cm, and women are slightly higher than men. Stretching and bending a flexible body often can exercise flexibility well. Young people can stand and exercise several times during work. In addition to standing upright, you can also move one leg to one side, hold the calf with one hand, and extend the other hand as far as possible to the toes, so as to stretch the waist better; It is best for the elderly to bend forward when sitting, because standing forward in a three-dimensional posture requires a large downward pressure on the upper body, and the head and body are inverted. At this time, the vascular pressure will increase, which will easily lead to dizziness and discomfort, increase the risk of exercise for the elderly, and even sudden illness. In addition, Tai Chi is also a good choice. Flexibility exercise can be combined with other fitness activities, and doing it before fitness can prevent injury; Doing after fitness helps to eliminate fatigue. Practice should be continuous, preferably once a day or two, with 3-5 exercises in 2 groups each time, and each group should rest for 2 minutes. In particular, he pointed out that the degree of stretching should be based on no strong pain, step by step, and must not be fast, otherwise it will easily hurt muscles and backfire. You can practice in more and more ways. In fact, the best way to improve these three things is to sit forward. You can put more pressure on leg press at ordinary times. When reviewing books, you can sit on the bed, straighten your legs, put your feet on the bed or wall, and press your chest down in a fixed position. You can read books on your feet and watch TV online. Flexibility exercises are not limited by venue and time. Just keep practicing and don't worry. What I said before is useless ... you don't have time to practice. You can't touch it because your ligaments are short. As long as you practice ligaments ... if it's really urgent, there is only one way. Sitting forward and running over 1000M m, you get hot (sweating on your back). Then leg press (puts his foot on the railing) presses down a horse. Don't be afraid of pain Then stand up straight, hold his feet for a long time, and try to keep his body warm after the above aspects are completed. I also encountered such a situation in junior high school. I practiced very hard at 178. But it pays to practice standing forward in three dimensions first, and then stand on the steps and touch the steps below after warming up every day! Since your 50-meter running and standing long jump are good, it shows that your physical fitness is also good. You should practice more flexibility exercises: hanging your legs; Hold the ribs and do leg swing exercises, such as front kick, side kick, outer leg swing and inner leg kick exercises; Also do some leg press exercises and back exercises; Do more standing and bending exercises. These exercises are all for sitting forward. Physical concept: flexibility refers to the property that an object is not easy to break after being stressed. Physiological concept: Flexibility refers to the range of motion of human joints and the elasticity and stretching ability of joint ligaments, tendons, muscles, skin and other tissues, that is, the range of motion of joints and joint systems. Flexibility can be divided into active flexibility and passive flexibility. Active flexibility refers to the range of joint motion that can be made by muscles, while passive flexibility is simply the maximum range of joint motion. Generally speaking, women and children are more passive and flexible, but they lack corresponding muscle development. Therefore, it is usually not as active and flexible as adult men. But in any case, active flexibility cannot go beyond the scope of passive flexibility. The factors that affect the flexibility, that is, the range of joint activity, are: the structure of joint bone, the volume of tissues around the joint, the extensibility of ligament, tendon, muscle and skin; Among them, the last item has the greatest impact on improving flexibility. Flexibility depends not only on structural changes, but also on the adjustment of nerves to skeletal muscle, especially the coordination of muscle relaxation and tension. The improvement of coordination can ensure the increase of action range. Flexibility can be improved by lengthening muscles, tendons and ligaments, including explosive (sharp elongation) and gradual. Among them, gradual relaxation can relax muscles and lengthen tendons slowly, which is not easy to cause injury. Teenagers are an important period to develop flexibility, especially when they are 5 to 13 years old, and the exercise effect is the best. There are many exercises to improve flexibility, which are easy to learn. Here are a few for your reference. Shoulder flexibility exercise 1, forward (reverse) shoulder pressing: hold an object with a certain height forward (reverse), press the shoulder with Qu Zhi arm in front of you when the pressure is positive, and press the shoulder with squat straight arm when the pressure is reverse; 2. Hanging: Hold the horizontal bar or other objects with the right (reverse) hand, and keep the human body hanging; 3. Traction: Use the upper limb traction equipment of the community fitness center and practice alternately with both arms; 4. Turn your shoulders: Hold the ends of sticks, ropes, towels and other things with both hands about 1 m, straighten or bend your arms, and turn your shoulders back and forth. Lower limb flexibility exercise 1, lunge leg press; 2. Pull the leg back: Hold an object with a certain height with one hand, and hold the instep of the opposite side with the other hand to pull the leg back. 3. Front (side) leg press: Stand upright (side) with one leg supported, one leg resting on an object with a certain height, two knees straight and press forward (side). Waist and abdomen flexibility exercise: sit (stand) forward, stand sideways and turn around. In addition, radio exercises, jumping rubber bands, kicking shuttlecock and innovative fitness balls can all effectively develop flexibility. You need to pull the ligament, and you can easily pass it by pulling it loose slowly. It can also help you practice 50M and long jump better, depending on when you take the exam. Leg press, positive pressure and pressure measurement are often used when you have time. The earthquake pressure will be more comfortable. ) step by step. If the exam is coming, there will be a few violent beats to relax during the exam. Short pain is better than long pain. Put them together. Run, run. Leg press will be very painful after a hot run, but you must hold on. Running more and pressing more will make your hamstring feel numb. (2) Action specification: The subject sits on the mat, with his back and buttocks close to the vertical plane, his legs together, his knees kept straight and his toes pointed upward. Put a three-sided box with a width of 50 cm and a height of 30 cm above his legs, keep his hands as straight as possible, and hold the edge of the box in the jaws of the tiger; During the test, the subjects lean forward as far as possible and push the box slowly (the tiger's mouth should always be close to the edge of the box) (Figure 1- 12). (3) Test site: a flat land with vertical back. (4) Test method: Measure the sliding distance of wooden cases. (5) Test unit: centimeter (accurate to110cm). (6) Test equipment: test wooden cases and tape measures. Let's practice dancing first. I am also a dancer, bending forward 55 cm, very powerful ~! ! As long as you practice hard at ordinary times, you should leg press before and after running (remember not to be too brave, take your time! I hope you can get good grades. In fact, the technique of sitting forward is very simple: put your head as close to your knees as possible, and naturally it will do. You should stick to the training method of tying sandbags to run and sitting forward every day.