Basic introduction Chinese name: Flexibility definition: refers to the parts of an object that are not easy to break after being deformed by force: joints and joint system classification: physiological terms, exercise methods and steps of active flexibility and passive flexibility. Physiological terms 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. The flexibility of exercise methods is an important part of health, which refers to the range of activities of all joints of the body and the elastic stretching ability of ligaments, tendons, muscles and other tissues across joints. Regular stretching exercises can keep the elasticity of soft tissues such as tendons, muscles and ligaments. After the flexibility is fully developed, the range of motion of human joints will be significantly increased, and the flexibility of joints will be enhanced. This is more harmonious, accurate and beautiful, and at the same time, it can reduce the damage to joints, muscles and other soft tissues caused by the increase of motion amplitude and excessive torsion in sports activities and daily life. Exercise method to develop flexibility 1, active or passive static stretching Active or passive static stretching exercise is an effective and popular stretching method, which slowly stretches muscles, tendons and ligaments to the position where they feel sore, swollen and painful, and keeps this posture for a period of time. Generally speaking, staying 10 ~ 30 seconds should be the most ideal time, and each exercise should be repeated 4 ~ 4 times continuously. This method can better control the use of strength, is safer, and is especially suitable for people who are less active and untrained. It can avoid strain caused by slow stretching. 2. Active or passive dynamic stretching method Active or passive elastic stretching refers to the stretching method of repeating an action many times with rhythm, faster speed and gradually increasing amplitude. Active elastic stretching is stretching by one's own strength, while passive elastic stretching is stretching by external force from peers or loads. When using active or passive dynamic stretching method to practice, the force used should be adapted to the stretching force that may be generated by the stretched joint. If it is greater than the stretching ability of muscle tissue, the muscle or ligament will be pulled. When using this method, the intensity should not be too great, and the range must be from small to large. First do a few small-scale preparatory stretches, and then gradually increase the range to avoid strain. Develop flexibility exercise mode 1, flexibility exercise intensity Flexibility exercise should adopt a slow, relaxed, controlled and painless exercise mode to achieve "adding acid", "stopping pain" and "stopping numbness". Flexibility can only be improved through proper efforts. With the improvement of flexibility in the process of exercise, the intensity of exercise should be gradually increased. 2. Time and frequency of flexibility exercises The time and frequency of flexibility exercises in each posture are gradually increased, from the initial practice time of 65,438+00 seconds to 30 seconds, and each posture should be repeated more than 3 times. If it is a flexible exercise in normal physical exercise, 5 ~ 10 minutes is enough. If it is a special exercise to improve flexibility or the training of athletes, the training time must reach 15 ~ 30 minutes. 3, step by step, perseverance, initial practice is easy to produce discomfort, even pain, after a period of practice, pain and discomfort can be eliminated. If the flexibility exercise is stopped for a period of time, the effect obtained will fade. Therefore, flexibility exercises should be persistent to be effective. 4. Flexibility exercises should be comprehensive. Whether it is stretching exercises in preparation activities or developing some joint flexibility exercises, we should take into account the all-round development of joint flexibility in the whole body. Because in physical activities, the completion of actions involves several interrelated parts, even the whole body. Flexibility exercises should be combined with relaxation exercises. After each stretching exercise, you should do some exercises in the opposite direction to strengthen the blood supply and energy supply function, which is helpful to relax and recover the stretching muscles. For example, after leg press, he has to do several squats. Safety warning (1) Before intensive muscle stretching, you must do warm-up activities to make your body sweat slightly. (2) When muscle stretching produces tension or pain, you should stop practicing to prevent strain. Practice step 1. Shoulder pressing forward (backward): Hold the object with a certain height forward (backward), press the shoulder with Qu Zhi arm in front of you when pressing forward, and press the shoulder with straight arm when pressing backward; 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). Exercise the flexibility of waist and abdomen. Sit forward, stand sideways and turn around. Stretch the muscles on the back of the thigh and sit on the ground. The right leg is straight in front of the body, the left leg is bent, the outside is close to the ground, forming a triangle with the right leg and the back is straight. Lean forward from the crotch, grab the toes of your right foot with both hands and hold this position for 30 seconds. You are not allowed to bounce when your hand touches your toes (it doesn't matter if you don't touch your toes). Switch legs. Stretch each leg 3-5 times. Stretch the muscles of the inner thigh-Method 1: Sit in a sitting position, with the soles of your feet together in front of you, knees propped outward and as close as possible to the ground. Hold your ankles with both hands, count to 10, relax, and then repeat 3-5 times. Stretch the muscles of the inner thigh-Method 2 Sitting posture, keep your feet straight and open in front of you, keep your back and knees straight, bend forward from the crotch, grab the ankles of your legs with your hands from the inner leg, keep this posture, feel the inner thigh tighten and relax, and then repeat for 3-5 times. Stretch the calf (back) muscles, lean over, support your body with your arms and one leg (straighten, with your toes on the ground), bend and relax the other leg in front, concentrate your body on the toes supporting your feet, and press your heels backwards. I feel that the muscles in the back of my calf are tightened and kept tense. Count 10, relax, repeat 3 times, and then do it with the other leg for 3 times. Stretch your back muscles and sit back, keep your legs tight and straight ahead of time, lean forward and touch your toes with your fingers, keep your abdomen and chest as close to your legs as possible, and relax for 20 seconds. Then repeat it 3-5 times. 2. Joints that need to be active during warm-up: shoulder, hip, knee and ankle. Practice standing upright around your shoulders, with your legs shoulder-width apart, your arms drooping naturally, and your abdomen tightening hard. Wrap the shoulder backward 10 times, and then forward 10 times. One-shoulder alternating wrapping 10 times. Swing hips and cross to practice standing upright, legs slightly wider than shoulders, legs slightly bent, hands akimbo. The upper body is upright, using the strength of waist and crotch, the crotch swings from left to right 10 times, and pay attention to abdomen. Then turn clockwise and counterclockwise 10 times. Twist your knees and rotate your legs together, bend your knees and squat, tuck your knees in your hands and gently rotate your knees. You can rotate from left to right first, then from right to left, and rotate 10 ~ 15 times respectively or alternately. Practice standing upright around your toes, with your right foot off the ground about 15cm, and draw circles on your toes with your heel fixed, with clockwise and counterclockwise circles of 10. Then change your left foot. In addition, radio exercises, jumping rubber bands, kicking shuttlecock and innovative fitness balls can all effectively develop flexibility.