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1, press the front leg
Stand your legs at shoulder height, straighten them, and press your upper body forward to your legs. Reach the front of the calf with your chin, and when the chin can touch the front of the calf, you can complete the vertical fork 180 degrees. If it hurts, you can heat the lower leg.
Step 2 press the side leg
Stand your legs at shoulder height, straighten them, and press one side of your upper body against your legs. Reach the front of the calf with the side of the face. When the face side can touch the front side of the calf, you can complete the action of 180 degrees. If it hurts, you can heat the sides and underside of your legs.
Step 3 press your hind legs
Kneel with your legs apart, with your hips between your legs, and lean back until you can lie flat. When you can't lie down at first, you can lean on the bed or the wall and gradually increase the range of leaning back. If it hurts, you can heat the muscles in the front of your leg.
Step 4 press your hind legs alone
Sit facing the wall, with one leg bent forward, knees leaning against the wall, and the other leg straight back. Push the wall with both hands and lean back until you can see your feet, so that you can easily complete the vertical fork movement of 180 degrees, which is very helpful for the swing after completion.
5. Split vertical bifurcation
Vertical fork is a violent action for beginners, so be careful not to strain your muscles. Put two chairs on the side of your body, support the chairs with your hands, and slowly press them down, and support them with your hands to a certain extent.
Step 6 sit on a fork
This action is difficult to express in words, but it is quite effective in personal practice. Try to describe it in words. The width of the old steel pipe rack bed is about 1.5m, and the distance between the bed head and the wall in the bedroom is generally about1m.. Hold the horizontal tube on the bedstead with your hand, and let the two vertical tubes of the bedstead block your feet. At this time, your hips are leaning against the wall, and you sit down slowly until you sit on the ground. At this point, your legs have been split horizontally by about 65,438+000 degrees.
7. Oblique fork
Sit with your legs as far apart as possible, put your hands forward and slowly lean forward until your legs are flat on your sides and your body and inner thighs are close to the ground. This movement is a very common movement, which is often introduced in various JIU jitsu practice materials. However, this action is still quite large for the lateral torsion of the knee. In many cases, the upper body has been attached to the ground and the toes are still facing up.
So this exercise is easy to hurt your knees. Beginners should pay special attention to the problem of mastery. Don't force it. Stop as long as the knee feels uncomfortable, and then slowly lengthen and increase the amplitude with the muscles of the knee.
Matters needing attention in split practice
1, chopping is more important, don't do it, otherwise it will easily hurt your health.
2. Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligament be opened.
3, the best time to choose in the afternoon, rather than running in the morning, because people just get up in the morning, all parts of the joints have not been active, even after running, there will be no good activity for the body. A person's body is relatively active after a day's activities during the day. In the afternoon or at night, the body temperature rises, and the higher the body temperature, the faster the effect will be.
4. Before practicing flexibility, you must fully exercise your whole body and let your body warm up before going to leg press. In the process of pressing, you should cooperate with static consumption and mind at the same time. This will be more effective.
5. Breathe naturally when you are moving, and don't deliberately deepen your breathing.
6. Always keep the power frame large.
7, the action should be particularly heavy, don't ignore the quality assurance because of the number of times.
The above is a summary of the network for your reference.
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