Bend leg muscles
You can bend your waist around at first, and then try to split it step by step. It may be difficult to complete the split, but don't be discouraged. When you can split four-fifths of the splits, you will get full marks if you sit forward! This is mainly to exercise the flexibility of ligaments. It will be much easier to do this project after your ligament is pulled open.
Students pull each other.
Two people sit face to face, feet to feet, feet closed, hold hands tightly. You try to pull him to your side, and he pulls you to his side. You must use force. In this process, your legs should be hard and never bend. Only when your legs are straight can you train effectively. This effect is obvious. This is how teachers usually train us.
Lumbar compression
This also needs someone to help. You sit on the ground, stretch your hands horizontally, and let your classmates press your waist down behind you. There may be some pain in the process, but keep pulling. In physical education class, two people help each other and practice together will be more motivated.
Straighten your legs, bend over and reach your toes with your hands.
The method is simple: tighten your legs and bend down to reach your toes. When you find that you can reach your toes easily, you can stand on the stairs and reach the next step, but when you can reach your toes, you can pass this project. This is especially suitable for getting cold feet. Bend down for a while before the exam, and then I introduced the best results of the school!
Do exercise before.
Moderate exercise can relax the body, and pushing this effect on the premise of relaxing muscles will be better than usual!
Bend your legs slightly.
This is a bit of cheating. When you press down during the exam, your body naturally blocks your legs. At this time, you can bend your legs slightly and push forward a lot, which is effective. But not too much in the process, okay? If the teacher finds out, it will be miserable.
standing long jump
First of all, pre-swing, stand naturally with your feet left and right, not close together, and it is best to be shoulder-width apart. Then swing your hands forward and straighten your legs.
Then put your hands back as far as possible, lower your center of gravity and bend your legs downward.
Push your feet forward, while your arms are slightly bent and swinging upward. The whole person jumped forward and up, fully unfolded.
When landing, recover, lift your legs, stretch your calves forward, and swing your arms back hard at the same time, and then land to cushion. The timing must be buffered. Web page link