Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs.
(2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: step by step. During the exercise, one leg is supported and the other leg swings back and forth. At the same time, the arms are straight, and the L-shaped body bends backwards to swing backwards, so that the back is fully compressed and the front of the lumbar spine is fully extended.
Action points: the back swing leg and the upper and lower back flexion vibration swing are carried out at the same time; Support your legs and straighten your knees. Bend your head and arms backwards and do a coordinated backswing assist.
(3) Waist rotation: it is mainly used to practice the left and right rotation range of the waist. Specific play; The foot is slightly wider than the shoulder, and the arm is naturally perpendicular to the rest side. Take the hip joint as an example.
The shaft body leans forward, and then rotates the upper body clockwise or counterclockwise from front to right, upward and then left with the waist as the axis; At the same time, your arms follow the upper body.
Rotate clockwise or counterclockwise to increase the amplitude and intensity of waist rotation,
Action points: try to increase the amplitude of the loop, from slow to fast, so that the lumbar joints can be fully moved and extended.
3. Passive training methods
(1) The main training methods for legs and hips are various forms of leg movements, in which the partners hold their feet tightly for front, side and back auxiliary stretching movements, as well as various forms of pressing and stepping. For example, when practicing a horizontal fork or a vertical fork, a partner or coach can help the practitioner exert his strength by stepping on his shoulders and back to achieve the purpose of stretching.
(2) The passive waist exercise method is mainly the bridge pressing method. Companions or coaches hold or step on the feet of the practitioners with their own feet, and pull the arms or shoulders of the practitioners with both hands, so that the shoulders and backs of the practitioners are as close to the heels as possible, so that the lumbar joints of the practitioners can be fully extended and contracted, and the flexibility of the waist can be enhanced.
Sit flat on the ground, legs straight, feet collapsed straight. Then, bend your waist, put your hands on both sides of your head, and stretch forward as slowly and forcefully as possible without shaking.
Another is that the standing body bends forward.
This is more suitable and convenient if you practice at ordinary times.
Stand up straight, put your legs together, and straighten your body.
(Be careful not to bend your knees when bending over)
Bend down and touch the ground with your hands.
If your fingers can touch it, try to touch the ground with your palm.
If you can land on your palms and keep your knees bent, then you are very good!
Of course, there are higher requirements.
It's not hard enough to touch the ground with your palm?
Then try, stand on the first step,
Touch the ground under the steps with your palm.
I'll tell you a little secret: people with poor health (people with long upper body and short lower body) are easy to do, and long arms take the lead. Ha ha laugh