At first, it was ankle, wrist, neck, waist and knee movements.

1, brisk jogging-its limitation is that it only exercises the back, ankles, knees and hip joints, and the upper body (including head, neck, shoulders, arms, chest and waist) is very small and almost absent.

2, simple gymnastics-I admire this sport: because the whole body joints are soft and the intensity is not great; But it is not often used, because it lacks a smoother rhythm, so it looks less attractive.

Note that if the muscles and ligaments are inactive, the softness is easily injured and difficult to recover.

Second, increase the range of flexibility exercises. Mainly leg press, press the waist.

The beginning of flexibility training must be guided by the teacher, because strength, angle and even the strength of leg and waist muscles are very important. If it is not suitable, it may be muscle thickening and ligament strain.

Leg press-Straighten your knees first, tighten your instep before leg press, no matter whether your legs are in front, side or back (the back is the most easily overlooked place! );

Forelegs: Keep your back upright, press your front legs with your abdomen as close as possible to your legs, while your shoulders are still a little away from your legs.

Side leg: The bent side waist should be like crossing a hill, standing on the tail vertebra of the lumbar vertebra, and bending sideways at the upper lumbar vertebra and the lower thoracic vertebra. Hands up to the third position, don't fall forward, don't bend your shoulders and run behind your side legs! ! Be sure to find your legs with your back! ! Look at the ceiling. Even after the first time or even a few years, the three people can't hold their side legs with their hands, so don't put your shoulders on your legs or behind your legs for quick success. Don't shrink your hips (it's easy to sit on your hips, which will develop into a big ass), and don't stretch too far, otherwise the control will be unstable. Unless, of course, it is horizontal stretching to stretch the ligament. Personally, I feel that the effect of pressing the side leg on the waist seems to be greater than pressing the crotch. But when the main leg bends and the strength leg (leg press) straightens leg press, hip training plays a very good role! After straightening your legs, you can bend your legs and press your hips.

Hind legs: The back legs must be straight and open! ! In other words, don't keep your instep straight down! Two shoulder joints and two hip joints should be on the same plane! ! Straighten and stretch the waist, press back, and put the arm in the third position first. Then you can bend your main leg and squat down. At this time, you obviously feel the tension of the medial thigh tendon, but it is tolerable. That's right! Take some time!

Lower fork-it's no different from the principle of leg pressing on the pole. But the effect of improving the flexibility of the pressure fork is far better than that of the handle leg press! !

Longitudinal split: pay attention to the straight hind legs, open them! Straighten your front legs and tighten your instep! Stick the abdomen on the front leg and bend back. If someone helps you step on your hip joint, then your hind leg kung fu will increase rapidly and greatly! ! Move your arms again, and you will be able to solve the problem of standing and moving your hind legs in a few months!

Horizontal split: don't worry yet! Press the frog first! Shake and press the big buttock and the small buttock for a while, then shake and press for a while, and then start to straighten your legs, leg press. It's about the same as the front legs, with your stomach on the ground! Ligament is really unbearable at this time, so use it for one minute to the maximum. Then press it trembling, * * * for five minutes-the most difficult to cross, because the ligament is thick and tough! Work hard!

Kick-three points and seven points! Straighten the strength leg of the main leg (this is really difficult to do, but it is very important), straighten the instep and kick it with the instep (it doesn't matter if the kick is not high, the style must be right! )。 Kick quickly, control at the highest point, and then fall back relatively slowly. Kick 15 leg, then slightly relax the requirements, kick the leg as high as possible, and kick 10- 15 leg.

Lower waist-chest waist seems easier than big waist. I just have a good chest and waist, but a big waist is much worse. The chest is pulled out at the waist (remember to remember! ! ) In order to lower the lower back, put your hands in the third position, bend your head backwards to the limit, and breathe shallow in your chest for half a minute to one minute. Attention! ! Safety first! You'd better do it on a cushion, with someone holding it! !

As we are not professional students, we must start practicing at an acceptable level! When I practice, I vibrate and press according to the degree of pain I can bear, then press hard continuously, then vibrate and press again, and finally kick or swing my waist more. It should be noted that it is okay to kick your legs high, but don't swing your waist too much!

Finally, fully relax stretching!

What intermediate exercises, small jumps, action combinations, stretching exercises, 20 minutes. It is definitely a sweat, a pain and a hard work. There is no shortcut.

Dance is the same, just one step at a time. When you endure the pain of "scratching your heart and liver" every day, the joy of progress will come to you. However, the progress of practicing kung fu is like a snail, and the speed of returning kung fu can definitely be comparable to that of rabbits! So you insist!