The most scientific and effective flexibility method is "isometric stretching" discovered by American sports neurologist Dr. thomas kurz after a long-term study. The advertisement was published in the American Black Belt magazine for ten years, and it is still going on! This method has helped many very old martial arts lovers to successfully make horizontal and vertical forks, such as the famous karate master George A. Dielmann, who is one of the beneficiaries.

In fact, this method is not so complicated, but it is necessary to systematically arrange flexible exercises to achieve good results!

Mainly divided into two parts:

First, do 4 ~ 15 minutes of dynamic flexibility exercises every morning, that is, move joints and do leg lifts, back leg lifts and side leg lifts. But don't do static leg press!

Second, you only need to do 1 1 ~ 23 minutes of equivalent flexibility exercises twice a week. To put it simply, the practice of reciprocity is a special splitting method. After the leg is split to the maximum, keep it for no more than 30 seconds, and then put it away slightly. The upper thigh muscles exert force for about 3 to 5 seconds, feeling that the legs are supported by themselves. Then relax and slowly press down to the limit, keep it for no more than 30 seconds, and then slightly close your legs with the same strength, and repeat this for about 5 times. In my own experience, it should be lower every time. But don't worry too much. If you feel muscle pain the next day, this is a training transition, and you need to pause until your muscles stop hurting!

According to the records, it takes ordinary people about 3 ~ 6 months to fork smoothly, mainly according to their flexible foundation, and some even split completely in 9 days! Of course, there are many auxiliary trainings for this method. For example, it is suggested that you run more, which can improve the elasticity of your muscles. Doing more exercises of abdominal muscles and back muscles can help you lift your legs easily, and leg strength training such as weight-bearing squats is also necessary. Another thing to do every day is to lift your legs after lying on your back, then split your legs to the limit, then close them and split them again. Repeat 100 times.

Flexibility training

Purpose of flexibility training: Flexibility training can enhance the stretching ability of ligaments and muscles, expand the range of joint activities and enhance the flexibility of the body. Good flexibility is an important condition to master the essentials of action correctly and meet the requirements of action.

Classification of flexibility training: according to the parts of human body, there are mainly flexibility training of upper limbs and flexibility training of lower limbs.

Three. Training methods

1. Vertical fork: Practitioner's legs are straight, press back and forth separately, upper body is upright, and hands can support the ground.

2. Cross: Trainee's legs are straight, left and right are pressed separately, upper body is upright, and both hands can support objects or people.

3. Half-split legs: the practitioner has one leg straight, the back side of the leg is on the ground, the other leg is bent, the heel is against the hip, the inner leg is on the ground, the legs are separated as far as possible, the side is pressed, and the hip is on the ground; The upper body can vibrate forward and backward. Alternate legs flexion and extension, and practice repeatedly.

4. leg press: It is divided into frontal leg press and lateral leg press. The trainee is supported by one leg, and the heel of the other leg is placed on the same height as the waist or chest. When the legs are in positive pressure, the toes are hooked up and the upper body is pressed forward; When leg press is on the side, the toes are buckled in, the toes supporting the legs are swung out, the body is turned out, and the upper body is pressed down. When vibrating, the upper body and legs are straight.

5. Forward kick: the practitioner's upper body is straight, his arms are separated and straightened left and right, and his hands are clenched; Straighten your legs, kick your toes up, and kick your left and right legs alternately.

6. Practice with two people:

① Sitting on hips: students sit face to face, legs straight, left and right as far as possible apart, heel * heel, hand in hand; When one side of the upper body falls backwards, the shoulder and back land, and the other side of the upper body leans forward; Then the person who leans forward pulls the other person up and falls on his shoulders and back, and the other person leans forward; Practice repeatedly.

② Standing and swinging legs: Trainers stand face to face with their hands shoulder to shoulder, and one of them repeatedly swings one leg to the upper left (right) side, with toes pointing forward. The two exchanged exercises.

③ Standing posture leg press: divided into frontal leg press and lateral leg press. Trainees stand face to face, and one of them puts one leg on the other's shoulder. When leg press, the toes are raised, and the other person holds the knee joint with both hands, and then retreats and presses down. Two people exchange exercises.

In this training, we should pay attention to the following points:

1. Insist on it step by step, and it is forbidden to force it;

2. leg press, make full preparations before pressing your hips, improve muscle temperature, and avoid muscle and ligament strain;

3. Flexibility training should be moderate, pay attention to comprehensive and coordinated development, and prevent problems caused by excessive development of flexibility.