Through the practice and experience of crawling in kneeling position in cat crawling series (I), I believe that some shoulder joints and hip joints are linked by spine, and some students may be eager to crawl completely. After all, their knees still hurt after kneeling for a long time. . . . However, many students may find that when they try to crawl with their knees off the ground, their movements are crooked, and they will be panting if they don't walk far. In order to better understand the movement, you actually need to strengthen the basic strength related to crawling at this time in order to better complete the high-quality movement.

Then let's see what auxiliary training should be done to better improve the quality of grasping:

1. When many people crawl on their knees, it is often difficult to maintain the stable support of one arm and the scapula is not stable enough. After climbing for a long time, I often feel my shoulders buckle more and more. At this time, we actually need to train our triceps brachii centrifugal contraction ability and saw muscle strength to improve the stability of support.

First, lie on the mat, bend your elbows as close as possible to your sides, then press your forearms down, lift your back, stay at the highest point for a few seconds, and then return to your original position.

If it is difficult to lift your body with this action, it is likely that you have caused some chronic damage to your shoulder joint when doing push-ups.

2. When crawling, our knees should leave the ground, so it is also very important to maintain the centrifugal control ability of stable muscle groups around the knee joint, which is also very necessary to protect our knee joint.

One or four points are supported on the mat, with hands shoulder-width, arms perpendicular to the ground, legs hip-width, thighs perpendicular to the ground, and calves parallel to the ground. The soles of your feet should be perpendicular to the ground as far as possible, raise your knees to keep a certain distance from the ground, slightly tighten your waist and abdomen, and rest after exhaustion. In this process, your body center of gravity can move forward or backward to experience the feelings of various parts of your body when the center of gravity changes.

3. We should also improve the ability of the trunk to resist rotation during the movement, so as to ensure that the strength can be better transmitted from one end through the trunk to the other.

In the case of four-point support, tighten the waist and abdomen, don't pout and collapse, slowly lift one leg and keep it for a period of time, and try to keep the trunk stable during the period, and don't rotate or lean left and right.

4. This time, slowly lift one arm and keep your body center of gravity along the center line of the spine. Don't swing from side to side

Replace the other arm and lift it. Fingers supporting the ground should press the ground hard to avoid wrist discomfort. In addition, make sure that the shoulders are not excessively raised and try to remain stable.

5, the ultimate big move! Keep the posture of four-point support, slowly lift the hands and feet on the opposite side, and pay attention to the knees on the supporting side to move forward and not buckle.

Ok, that's the end of today's teaching. In fact, the most important thing is to repeat it with your heart, feel the sequence of joint forces and their linkage in gentle movements, make up for the necessary strength to maintain the correct posture in separate strength training, and then feel the details and make continuous progress.