1, spinal relaxation
Practicing spinal relaxation helps to lengthen the spine, expand the back of the chest with breathing, and improve the flexibility of the whole rib.
Methods: Kneel on your knees, put your arms as straight as possible on the ground until your head touches the ground and keep breathing evenly for 20 times.
Step 2 stretch your waist and hips
Practicing the action of stretching the waist and buttocks is helpful to effectively relax the lower body and improve the flexibility of the waist and buttocks.
Methods: Lie on your back, with your legs bent as wide as your hips, your pelvis neutral and your shoulders relaxed. Then play with your right leg and pull your right knee to your chest. When the left leg is straight, hook the left foot and push it hard to enhance the feeling of the left leg being straight. Keep the pelvis neutral, breathe 20 times, then change legs and repeat the action.
Step 3 stretch your torso
Practicing the action of stretching the trunk is helpful to effectively improve the flexibility of the whole trunk.
Methods: Lie on your back, arms abduction palms facing up, legs bent to hip width, left leg straightened, right foot tucked under left knee, right foot pressed down to the left, then head leaned back, arms straightened as far as possible, and then left arm crossed chest and touched right arm. Keep breathing for 20 times before changing feet.
Step 4 stretch the hamstring
Stretching hamstring muscles can fully stretch the legs and effectively exercise the flexibility of the legs.
Methods: Lie on your back, bend your legs as wide as your hips, relax your shoulders, then lift your right leg up, hold your right leg, knees and calves with your hands, and pull your right leg as close as possible. After 3 seconds, slowly put down your right leg and practice with your left foot. Double leg exercises 10 times.
5. Thoracic dilatation
The action of expanding the chest can fully stretch the chest and exercise its flexibility.
Methods: Stretch the abdominal muscles on the stomach, straighten your legs, put your feet together, and put your palms flat on both sides of your head. Then hold your palms on the ground, straighten your torso with your arms, pay attention to the lower abdomen off the ground, tighten your gluteal muscles and thighs as much as possible, straighten your torso off the ground, bear the weight on your palms and toes, and keep the reduction action after 20 breaths.
6. Flexibility training needs to be understood
First, step by step, perseverance
The development of flexibility is the exercise of will. The pain is strong and the effect is slow. If you stop training, it will fade. Therefore, persistence can be effective.
It's easy to get results the first time, but it hurts the next day. The results of the first exercise have faded, which is worse than that before the first exercise. This is due to the increased contractility of stretched muscles, so we should continue to slowly pull apart to eliminate the pain. After a period of practice, the extension of this length has been adapted, and it is necessary to further lengthen muscles, stretch tendons and further enhance contractility. Because flexibility exercise itself is a process of gradual improvement from adaptation to adaptation.
Because the stretching of muscles, ligaments and other soft tissues can not be improved in a short time, the practice should gradually improve the requirements, so as to achieve step by step, and can not be eager to achieve success.
According to the characteristics that the flexibility effect will fade after the flexibility exercise stops for a period of time, the flexibility exercise should be systematic and regular. Especially when a certain part stops practicing due to injury, the flexibility gained by this part will all fade, and its recovery period will be relatively prolonged. Therefore, after a certain part is injured, other parts should be properly practiced, otherwise the flexibility will fade because of stopping practicing.
Second, flexibility exercises should vary from person to person.
Flexibility exercises must be arranged according to the characteristics and specific conditions of the practitioners. For example, athletes in jumping events mainly require flexibility of legs and hips; Swimmers mainly require the flexibility of ankle joint and trunk; Gymnasts mainly require the flexibility of shoulders, hips, waist and legs. Therefore, on the basis of developing the flexibility of all parts of the body in an all-round way, we should focus on practicing the flexibility of several parts needed for this special project. In addition, the specific situation of practitioners is different, so we must treat them differently in the process of flexible quality practice, highlighting pertinence and applicability, in order to receive good practical results.
In sports training, although there are certain requirements for flexibility, generally speaking, it is not necessary to develop flexibility to the maximum extent, as long as the flexibility can meet the needs of special sports techniques.
Third, the development of flexibility quality should be adapted to the development of strength quality.
The development of flexibility should be under the growth of muscle strength, and the rapid growth of muscle strength should not affect the range of motion of joints because of the growth of volume.
Strength exercise is to develop muscle contraction ability, and flexibility exercise can develop muscle extension ability. Therefore, it is the most effective to combine strength and flexibility exercise to improve muscle quality, that is, it can not only increase strength and flexibility, but also ensure the stability of joint flexibility.
Fourth, the development of flexibility should take into account the interconnection of various parts of the body.
In some movements, flexibility is not only manifested in a certain joint or a certain part of the body, but also involves several interrelated parts. If you use the practice of "bridge" to develop the flexibility of the waist, it is determined by the relationship between shoulders, spine, buttocks and other parts. Therefore, these parts should be developed during practice, and if one part is neglected, there will be trauma. If a certain part is found to be slightly worse, measures should be taken immediately to improve it. In addition, it can be compensated by the effective development of other parts, which can develop the flexibility of each part and ensure the needs of special sports training.
Five, flexible quality practice should pay attention to the external temperature and practice time.
If the outside temperature is too high or too low, it will affect the state of muscles and their stretching ability. Generally speaking, when the external temperature is 18℃, it is beneficial to the development of flexibility, because muscles have good stretching ability at this temperature. Too high temperature, muscle tension or weakness will affect its stretching ability. For example, high jumpers always put on clothes after each attempt, in order to keep their body temperature and keep their muscles in good condition for the next attempt.
Flexibility exercises can be done at any time of the day, but the effect is different.
Flexibility will be significantly reduced in the morning, so you can do some low-intensity "ligament pulling" exercise in the morning. The human body can show good flexibility during the period of 10 ~ 18 in a day. At this time, you can do some strong flexibility exercises.
Sixth, flexibility exercises should be combined with relaxation exercises.
After each stretching exercise, you should exercise in the opposite direction to strengthen the function of blood supply and energy supply, which is conducive to the relaxation and recovery of stretching muscles. For example, after leg press, do some knee bending exercises, after leaning forward, do some abdominal and hip movements, and after lowering the waist, do some leaning forward or tuck.