Stretching exercise
(1) Impact tensile motion. When practicing, pull the muscles through repeated impact actions. For example, using handrails with rhythmic codes to practice leg flexibility can also be assisted by others.
(2) Static stretching exercises. Stretch your muscles slowly during practice. When the muscles feel stretched, stop stretching. 10~30 seconds later, relax. For example, control the legs with struts, stand well when bridging, bend with ribs leg press, and support the legs with ribs.
PNF exercise
PNF (proprioceptive neuromuscular facilitation) refers to proprioceptive neuromuscular facilitation or proprioceptive neuromuscular facilitation. The principle and method of operation are as follows: firstly, with the help of the assistant, make the limbs reach the maximum range of joint activity, then the stretched muscles forcibly resist the resistance given by the assistant, so that the muscles contract with the greatest strength and relax after about 10 second. Then do another isometric muscle contraction with maximum strength, with almost no interval at a time. Generally, within 3~5 repetitions, the range of joint activity increases obviously each time, and then the range of increase decreases, which can be repeated at most 10 times.
Stretching method of leg flexibility
(1) Stretching of the posterior femoral tendon and hip. Hold the outside of the ankle with one hand, and hold the bent knee with the other hand and forearm. Take your legs as a whole and gently pull them towards your chest.
(2) piriformis (hip) stretching. Lie on your back, bend your right leg knee, and put the outside of your right calf on your left leg knee. Put your hand under the knee of your left leg and gently pull your left leg towards your chest.
(3) Stretching of iliotibial tract. First lie on your side, bend your right leg, and hold the front side of your right calf with your right hand from the outside. Starting from the right leg, draw a circle in front of your body and gently pull it back. Move your right hand to the upper part of your right ankle while turning your right leg.
(4) Stretching of the right posterior thigh tendon. Straighten your right leg so that the sole of your left foot touches the inside of your right thigh. Then start from the hips, lean forward slowly, close to the right foot, until tension is generated. The same is true of the tendon of the left posterior thigh.
Matters needing attention in flexibility training
(1) is based on joint structure and should not exceed the allowable range of joint anatomy.
(2) It should be combined with preparatory activities.
(3) Warm up, step by step.
(4) Flexibility exercises are combined with strength training.