My students occasionally see me bend over in class. Some students can practice at home if they don't have much time to practice in class or can't master the correct method for a while.
People's spine can bend back and forth, and the muscles in the back are particularly rich and complicated, so people are usually not used to doing this when doing lower back. For example, it is obviously difficult to supply blood after the head, head and scapula are close to vertical, so practicing the lower back is always red-faced; Another example is the heart, which has a heavy burden. Of course, if you are young enough, these are not problems. The posture of bending over the back will be severely squeezed by the internal organs, which is not suitable for training after meals. People with bad hearts had better not practice.
Introduce some methods of practicing at home:
1, find a table at a certain distance from the wall, then put one leg on the table, hold the wall with your hand, and bend back gradually after mastering the balance. Fortunately, this method is supported and easy to grasp the balance. But in the end, it didn't work very well, because I practiced very hard, and I naturally like to be eager for success. After practicing for a while, the progress of the left waist and the right waist is inconsistent. When I put my left leg on the table and bend down, I can gradually see my feet, calves, the back of my knees and thighs, so I don't want to practice my right waist any more. To make matters worse, in order to get my head closer to my thighs, I press more and more, that is, I bend to the outside of my body, so that although I can reach 8 or 9 centimeters from my shoulders to my hips in this position, when I really lean against the wall, my chin can just rest on the pillow. Although you can see the calf, your waist is far from your head. Once the balance is not well mastered and the whole waist cramps together, it is a great failure.
I can get the ultimate version of this method behind closed doors. The left and right waist must be practiced at the same time. If the progress is uneven, you can practice slowly, otherwise it is meaningless. Second, the outside and inside of the leg must be pressed backwards, and it is more difficult to press inward, because there are more muscles near the spine, but an extra group is needed. Third, this method mainly practices the softness above the waist, that is to say, if you practice to the highest level, you should be able to keep your head close to your hips, but you can't keep your head close to the lower thighs. Just look at the backward "sky" of jujitsu actors.
I used another method for a while and found that I made rapid progress. Although there is no result because of persistence, I should be able to share it with you.
Stand on your knees with your back against the wall. Of course, you should put something on your knee. Slippers are fine. Hold your ankles with your hands behind your back and move back a little after each deep breath. If you really can't keep your balance, you can press your forehead against the wall. During the practice, every time you feel pain, you must persist for more than 20 seconds. For the first time every day, I feel like I'm going backwards. This is an illusion. Just stick to it. Unless you are injured, you will make progress every day. There are five steps in each group of exercises. Step 1: Hold your chest with both hands and press down = "Pain =" 20 seconds =" Deep breath = "Press down three times; Step 2, support your left hand (depending on your ability, you can put it on your left ankle, calf and ground), once to the left, once to the right. In this process, hold your head with your right hand; The third step, right hand support, the rest are symmetrical; Step 4, put your left hand on your right ankle, hold your head with your right hand, and press it obliquely backwards once (not because you don't want too much, but only once); Finally, change your right hand, grab your left ankle and press back. There must be a rest between several steps. You can rest with your hands for half a minute. At this time, you can push forward. You can lean back and look up when you are not used to it at first. The flexibility of the neck backwards is very easy to practice. After a few days, I won't have to raise it, and I will raise it for nothing. After the five steps are completed, it counts as a set of exercises. It is estimated that a blind man can't even straighten his back. He slowly looked up and knelt on his ankle, holding it down. After a while, he can become the second group. I think three groups a day is enough. Stick to it for two months at most, and you should be able to make a simple bend.
After doing simple bending, the practice will become very painless (at least I think so. Just find a mat to practice yoga. Find a pillow, stand with your back against the wall for a certain distance, and bend back. Don't expect your legs not to bend. Try this until you can put your mouth on the pillow and your feet are still standing on the ground. Why do you want a waist pillow? Because novices can't stand chins. Don't worry about this exercise, because your head is on the ground before the fire goes out, but your face is buried in the pillow. It's not good to suffocate:) Do the first exercise again. At least show your nose! After the chin (or mouth) can work hard, the main support of the body is the mouth, chest and feet attached to the wall. It is just a decoration, and only the part below the knee needs its support. Use the strength of the chest to gradually lower the hips. Well, I have had this feeling, which is very, very strange and interesting. It's like I just started to find that ribs protrude because of practicing my back besides being hungry. At this time, you can watch TV, even read books and watch the computer, and the time is much better. But I warn you, this process is more dangerous, especially when recovering. Softness is easy to come by, and tenacity needs to be practiced slowly. In other words, people who can just bend down can't stand up by themselves. Therefore, I suggest you do as I said before and practice for a long time. It's best to wait until your thighs are still perpendicular to the ground and your head can touch your ankles (this time is just generally soft! Most beautiful movements can't be done. There is no danger in doing this exercise again. In addition, the age factor is very important. Be careful when you reach the age of stiff neck (muscle age).