A. leg press: leg press can be divided into three ways: positive pressure, lateral pressure and back pressure. The main purpose is to lengthen the muscles and ligaments of the leg and increase the range of motion of the hip joint through it.
The method is as follows:
Positive pressure: facing a bracket, lift the front leg and put it on the bracket to keep the leg straight; The hind legs support the body's center of gravity, the toes keep a straight line with the front feet, the legs are straight and relaxed, the hands are folded on the front knees, and the upper body is relaxed and upright (see figure1); Then the body tries to vibrate downward until the lower jaw can touch the toes (see Figure 2).
Side pressure: facing a support, lift the front leg, put it on the support and keep your legs straight; The hind legs support the body's center of gravity, the toes extend 90 degrees outward, the heels are parallel to the front feet, the legs are straight and relaxed, and the body swings sideways to the front toes (see Figure 3); Press until the sides and legs are in place (see Figure 4).
Back pressure: turn your back to a support, put one foot back on the support, and then the upper body vibrates backwards as much as possible.
Leg press's requirements: keep the correct posture, relax when vibrating, relax your mind and count; After practicing a posture, it is best to keep the vibration pressure at about 10 second; Leg press should follow the principle of gradual progress. It doesn't matter if you don't press too low at first. Take your time and don't rush for success.
B. Split: Split is an advanced stage of flexibility training, which is divided into two methods: horizontal split and vertical split.
Vertical leg separation: divide your legs into the shape of 1, hold your upper body upright with your hands, and then make your body vibrate downward as much as possible until your legs are separated into a line and you sit underground (see Figure 5).
Split horizontally: Split your legs into a straight line, put your hands in front of your body to make your upper body stand upright, and then vibrate your body downward as much as possible until your legs are separated into a line and you sit under the ground (see Figure 6).
Requirements for cheating: when cheating, you should do it step by step, and don't rush for success, otherwise it will easily hurt your health; Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligaments be pulled apart.
C: the reinforcement training method of Neijiaquan
What I want to introduce to you here is the method of stretching muscles by Neijia Boxing, which is rarely used or never used (China primitive martial arts called it "the method of kneading tendons", and now we call it the ups and downs of kung fu). My practice has proved that the effect is very good, which has a special effect on the flexibility of waist and buttocks, the interaction of upper and lower limbs, the stability of the body and the overall skills.
Method: Draw a straight line on the ground first, and then step into the straight line separately. The requirements are: the front and rear feet are separated to the limit that can be pulled back and forth, the forefoot is parallel to the straight line on the right side, the hind foot is on the left side of the straight line, and the heel forms an angle of about 90 with the straight line; (2) Sit down as a whole, keep your body's center of gravity balanced, hold your arms in a ball shape in front of you (this action is only an aid, there is no special requirement, the key is the lower limbs), the front knee is propped up, and the rear knee is horizontally opened, which means pulling back, so that your hips and knees are in a straight line; (See Figure 7a\b)③ After entering the posture, try to sit under the ground by the strength of waist and crotch until you can't fall down (see Figure 8), and then you must not lift your center of gravity by the strength of crotch (see Figure 9). Finally, when your crotch can't move forward, you should lift your center of gravity and your knees into a straight line, that is, return to the starting position. (and interchangeable)
Technical requirements: breathe naturally when moving, and don't deliberately deepen your breathing; Always keep the strength frame big and unchangeable when acting (key point); Actions should pay special attention to quality, and don't neglect quality assurance because of the number of times.
Flexibility training is systematically introduced above, and the key points and theories of flexibility training are discussed below.
First, it is better to practice flexibility in the afternoon, not after running in the morning, because people just get up in the morning, and the joints in various parts have not moved yet. Even after running, they will not have good activities for the body (in order to practice flexibility). Because in the afternoon or evening, no matter which part of the body is relatively active after a day's activities, the body temperature is also rising. The higher the body temperature, the faster the flexibility exercise will take effect. Another point is why don't practice flexibility too much after running in the morning, because running will generally consume a lot of physical strength, and it is unscientific to practice flexibility after cutting a lot of physical strength, because when the body is tired, the motor function of muscles will drop a lot.
Secondly, when practicing flexibility, it is best to master three auxiliary methods, namely, static consumption method, mental thinking method and helping leg press method. As for static consumption and thoughts, I have already talked about what it means to help leg press and leg press. In other words, when a person fails to practice for a long time (which may be mainly caused by improper methods or fear of pain), use an assistant to help you practice. For example, when practicing horizontal chopping, it is better to have an assistant press your knees hard to help you down than to practice alone, but you must remember that you must not joke to avoid injury.
Thirdly, when practicing flexibility, it will be better to combine leg press (cheating) with kicking practice. As the saying goes, "it's no use just pressing but not sliding, only sliding and not pressing is as stupid as an ox." It can be seen that the cooperation between pressure and kick is very important.
Fourth, before practicing flexibility, you must fully exercise your whole body and let your body warm up before leg press. In the process of pressing, we should cooperate with static consumption and mental thinking at the same time. Only in this way can we better improve the effect of practice.
Cross: It is mainly used to practice the flexibility of the inside and back sides of pottery legs and hip joints. Specific methods: legs straight left and right, hands can support; The small back side of the leg touches the ground, pressing the ground tightly, the soles of the feet follow the ground, and the toes extend to the left and right or the hips are fully open, forming an A-shape. You can stretch the muscles behind the long legs forward and fully open the buttocks; It is also known as the upper body descending to the left and right, which allows the muscles in the inner and rear thighs to be lengthened, increasing the range of hip movement. Action points: stand upright, open hips and sink hips; Bend your knees, hook your feet and fall forward.
Vertical fork: mainly used to practice the flexibility of the front and rear thighs and buttocks. Specific methods: the front and rear legs are separated into a straight line, the heel of the front leg, the gastrocnemius muscle of the calf and the muscle group at the back of the thigh are pressed to the ground, and the toes are hooked up and directly above; The instep, knee and quadriceps femoris of the hind legs press to the ground, and the toes point directly behind; The hip joint is placed vertically with the leg, and the hip is pressed to the ground. The upper body is complete. You can do the upper body leaning forward, the front legs pressing down and vibrating, and you can also do the upper body leaning back and vibrating down, increasing the difficulty of action and the pulling range, and gradually exerting force from small to large. Action points: the back is straight, the hips are sinking, and the knees are straight; Hook your feet forward, bend your ankles back and stretch out.
Be sure to warm up before tying your shoelaces; For example, using a small run to raise the body temperature, so that the muscles and tendons are in a state of preparation, the effect of lacing will be improved, and the chance of injury due to improper lacing can also be reduced.
Don't pause breathing when stretching tendons; Take a deep breath slowly; Pause and hold your breath, it will increase negative oxygen debt, uncoordinated movements, and increase the chance of laceration injury. Brace before and after exercise; Most people only remember to stretch tendons before exercise; Tired after exercise, I don't want to move; In fact, after exercise, although the muscles are sore, it is still necessary to gently do lacing again, so that the muscle fibers can be re-conditioned, the speed of fatigue recovery will be accelerated, and the muscle state will be better next time.
The action of lacing should be slow and gentle, and never use force or force too hard. The purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of tendon, and gradually increase the stretching potential and endurance. Whether it is rhythmic or fixed (more than 30 seconds in a row), it is effective as long as it is moderate; The most taboo is to pull the tendons that can't move. In order to be quick, they are pressed by violence, or others apply external help; As long as the force is improper, it will cause harm.
Replace the muscle groups of lacing; For the same action, there may be multiple muscles * * * that form a group with the same function and cooperate to complete the action; But these muscles, because of different anatomical positions, may need different stretching to stretch one by one; In addition to synergy, the reverse muscles in the opposite direction must also be stretched equally; If the synergid muscle has tendon leakage, it may not be able to climb to the top and be injured in some extreme movements; If the muscle picker doesn't stretch, the strong contraction will lose its balance and get hurt.
The degree of lacing is to feel a little "nervous" or "sour", but it must not be "painful". The existence of "tension" or "acid" is the result that muscle sensory neurons correctly reflect the frenulum; However, the feeling of "pain" caused by stretching tendons is very close to the degree of injury on the shore. Successful warm-up lacing is the propeller of carefree exercise and the protective cover to avoid injury; Everyone should grasp the above principles and establish the routine steps that suit them best, which will become a habit; It's like wearing a seat belt while driving. I didn't think of it for the sake of high speed, nor did I do it for fear that the police would issue a ticket. But for your own safety, fasten your seat belt as soon as you get on the bus, warm up and support yourself if you want to exercise; The key is not to be lucky in one thought and enjoy it; In this way, happiness and security are among them.