1. First of all, to complete this action, you need to do supine posture, bend your knees with one leg to support the ground, and straighten your toes with the other leg, keeping the angle between the leg lift and the ground at about 30 degrees and extending outward at about 45 degrees with the vertical axis of your body. After holding the action for 10 seconds, repeat the exercise with the other leg.
2. Bend your knees and lift your legs. This action requires hands on the ground, kneeling on the ground, raising one leg close to your chest for 10 second, then gradually straightening this leg, stretching back and forth, raising it as high as possible, and keeping this action for 10 second.
3. Elbow support and leg control This action requires bending elbows and knees, kneeling on the ground with one leg, and keeping the other leg straight with the torso. After holding the action for 20 seconds, change the other leg.
4. Sitting posture and leg control This action requires everyone to sit on the mat, straighten their legs, abdomen and chest, hook their toes, grab one foot with both hands, slowly lift it to the highest point, hold it for 10 second, and change legs for practice.
If you practice the block, use the equipment. If you practice by yourself, the weight of the equipment should not be too heavy, and it should be stored at 30 to 35. There's another one. Stand on your toes for 3 seconds, and then slowly put it down. If it is not heavy enough, you can add dumbbells to exercise calf muscles, and you can also cultivate your self-cultivation and exercise building blocks.
How to correct the leg shape and practice abdominal muscles with thin legs and buttocks? ① Flexion and extension of stepping joint-tie the drawstring on the stepping joint and fasten it, and lie on your back; Lift both toes at the same time, then jump forward with both toes at the same time, and repeat rhythmically 18-25 times; Breathe in on tiptoe, and exhale on tiptoe.
(2) Leg stretching exercise: After the belt is tied, lie on your back and move your legs along the bed surface at the same time. When contracting, the calf and thigh are 90 degrees; Repeat 15-20 times, inhale when you retract your feet, exhale when you straighten your feet, and meditate in your heart, long, long, long.
(3) Hip-kicking exercise-after the belt is fastened on the back, the thigh pulls the legs to the front of the abdomen at 90 degrees with the body, and then the heels of the legs push the ground hard; Inhale when the thighs are together, exhale when pushing and stretching, and meditate on long, long and long; Repeat 10-20 times.
④ Dragonfly-like exercise-tie the upper limb strap to the shoulder, lie prone, and naturally stretch your hands backwards. When inhaling deeply, spread the suit backwards with your arms, lift your upper body, raise your head, and lift your legs upward at the same time, so that the whole body is like a flying dragonfly; Relax when exhaling and do it 5-8 times repeatedly.
How to cultivate good jumping ability? The most famous vertical jump training program in the United States can improve the vertical jump ability by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks. For each action plan, if an action is to be done in three groups, the rest time between groups should not exceed 2 minutes. If it is finished, you need to do the next project directly, remember not to rest! The first item: half squat jump 1, go, half squat? Put your hands in front of you. 2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once. Next, just repeat the above steps! The second item of the training course to improve the jumping ability quickly: stand on tiptoe (stand on tiptoe) 1. First find a step or a book to pad your feet, then only put your toes on it, and your heels are not allowed to touch the ground or pad. 2. Lift your toes to the highest point. 3. Put it down slowly and eat it all at once. Complete a group with both feet. 3. Quickly improve the jumping ability training course 3 item 65433. 90 degrees. 2. Try to jump away, change your feet in the air and put them on the chair. 3. Repeat 2, put the original jumping foot back on the chair and complete the jump again. Training Course 4 to Improve Jumping Ability Quickly Item 4: Vertical Jump 1. Straighten your feet, shoulder width apart, and "lock" your knees ... 2. Jump only with your calves, only bend your ankles, and try not to bend your knees ... 3. When you reach the ground, jump again quickly and complete once ... Training Course 5 In order to improve your jumping ability quickly, you can help you jump with your hands. Item 5: Tiptoe jump 1. Lift your toes to the highest point. 2. Take off quickly with your toes, and the jumping time should not exceed 1.5 or 2.5cm. It is necessary to practice frog leaping, which is helpful to improve your jumping ability, because it is a way to train strength after all. Besides, there are other ways. The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. In this way, in the end, when you can't carry any more loads or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump. The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective. Good luck, future sports star, remember to train moderately, don't hurt yourself, come on, don't give up.
Hope to adopt
How much body fat a boy has to build good muscles has little to do with this. As long as he exercises more, he will. Doing more exercise is not only a muscle problem, but also good for his health.
How can I practice a good singing voice? What kind of singing are you practicing? Actually, there is no shortcut. You should practice hard. Usually, you can take time out to run and practice lung load, and practice more with gas in your lower abdomen. Don't tighten your throat when singing high notes, or you will break your throat. Try to learn from those martial arts movies and say "drink" before the fight begins! It's just my stomach holding my breath. It is very powerful to sing high notes with that kind of breath through the waist, along the spinal beam, to the back of the head and then to the mouth, but it is impossible to understand once or twice and it takes a long time to practice.
It's really hard for a man to develop a good-looking arm shape. The size of the arm circumference depends on the size of two heads and three heads. In the future, we should strengthen our own exercise. If you are born with a small skeleton, you can practice your lines, which will be very handsome.
How to practice mulberry well? I was educated for a while before, learning how to make sounds. It was taught by a professional teacher.
Generally, teachers will ask students to eat half an hour to an hour before practice until they are half full; Then there is exercise, similar to stretching in gymnastics. In order to open the chest and abdomen, take a deep breath, breathe, wait for a few seconds, suck, wait for a few seconds, and practice breath control; I began to practice my intonation. Holding the piano, I practice "ah, ah, ah". Whenever the piano hits a syllable, I sing along.
It is said that the voice is beautiful. In fact, the pronunciation starts from the abdominal cavity, vibrates to the chest cavity, and then is released by the mouth. It's not tiring to sing like this You can touch your stomach when you practice. You should feel the vibration. If you can't sing a few songs just by voice, your voice will be finished.
How do boys shape their legs? The correction method of O-leg is as follows:
(1) Stand up straight, put your feet together, and kneel down.
Stand up for 20 ~ 3o times.
(2) Bend down, tuck your hands in a circular motion to the left and right, and do 20 times.
About 30 times
(3) Spread your feet slightly, bend over, and tuck your hands inward.
The exercise takes 10 second, 5 ~ 10 times.
(4) Stand with two feet in parallel. First do toe abduction and internal rotation with the heel as the axis.
Exercise; Then do heel abduction and internal rotation 20 ~ 30 times with tiptoe as the axis.
(5) Sit in a chair and try to hold the book with your calf for a while. If you tie your knees with rubber bands, the effect will be more obvious.
(6) Sit on your knees, your waist collapses, your feet slowly move outward, and your waist will gradually straighten. Do 15 ~ 20 times.
How to correct O-leg
You can use different parts of leg muscles by slightly changing your standing posture, which is the biggest feature of squat. Knees and thighs are close together when squatting, which is very effective for correcting O-legs. The lower you squat, the better.
Methods: Hands akimbo, upper body upright, legs apart 15-20cm, toes slightly outward, knees together when inhaling, slowly squat down, squat down as deep as possible and pause for one minute, feeling leg muscles tense. When exhaling, slowly open your knees, stand up straight and repeat 10 times.