How to exercise the best flexibility

Good flexibility and badness have a great impact on people. If it is good flexibility, it can make people less likely to get hurt during exercise. There are many exercise methods for how to exercise flexibility, but some people don’t know what exercise methods are. So, how to exercise flexibility is the best? Let’s take a look together!

1. Sit forward bend

Sit on a mat or bed, with your legs together, lean forward as much as possible, touch the shins of the calf with your hands, and feel that the back of your thighs are tightened, keep it for 15 to 30 seconds, and rest for half a minute , do another set. To increase the fun and test your progress, you can move your hands as much as possible to move forward a little more than the last time in each exercise until your hands exceed the soles of your feet and your chest can be placed on the knees.

2. Stretch your knees on the mat, close your knees together, and stretch your ankles back, so that both feet are placed on the mat. Then support your hands and lean back as much as possible. When you feel the front of your thighs are tightened, keep it for 15 to 30 seconds. Rest for half a minute, and do another set. As the flexibility of your thighs increases, you will be able to lie on the mat. .

3. Leg compression

I believe many girls will not be moved by this movement, because this is the most basic training content in basic training. It is the front, side and hind legs. The leg pressing exercises help to open the ligaments in your leg joints.

When pressing the legs, you should pay attention to the uprightness of the leg joints, open the instep outward and keep the upper body upright. Press down to the upper body without gaps between the upper body and the legs.

4. Shoulder pressing

It is an exercise to open the shoulder ligaments. When pressing the shoulder, stretch your arms straight. On the handle bar, the distance between the legs is slightly equal to the shoulder width. The head and spine must be relaxed. When pressing down, you can feel the shoulder ligament being lengthened.

5. Instep push combination

The quality of the instep varies from person to person, and most of it depends on congenital factors, but acquired training cannot be ignored. Before training, the toes must be moved from the toes to the entire large instep. During training, hold the handle bar with both hands, raise your chest, raise your head, hold your abdomen and lift your buttocks, stand together, start with one instep training.

1~2 beats: Lift the heels on one foot, and lift your five toes tightly slid the ground. ;

3~4 beats: Straighten the toes and push them into the wall, making the entire instep stretch into a crescent shape;

5~8 beats: Change the other foot, the same movements are exercised, and the same instep practice is also exercised. When young children do this type of training, they are not easy to concentrate and are used to looking down at their own and others' movements. When pushing the instep, their feet are easy to open, but the instep cannot be pushed up. They need to remind and regulate their movements at all times.

6. Cheating

Chasing is a jumping combination of hand-held rods that are prepared to learn the middle jump. When jumping this action, pay attention to opening your feet one by one and one behind at the same time. During the opening process: straighten the back of your feet. , straighten your knees, the higher the jump, the better the leg fork is. When you hit the ground, quickly close your feet and get up and hit the ground.

7. Big kicking

This is a training to cultivate the strength and opening of the legs. Whether it is kicking the front leg or the side leg, keep the upper body upright, clamping in the middle, and keep your eyes in front.

In the process of kicking, you should also pay attention to straightening the instep and knees. You must know that it doesn’t matter if you kick high. The most important thing about kicking is to maintain the correct posture. Only before this After hard practice, the legs will kick higher and higher, and the ligaments will be longer and longer. In addition to the posture of the body and legs, you should also pay attention to the posture of the two arms. During the kicking process, be sure to ensure that the arms are flat and cannot be relaxed.

8. Lower down

The correct way to lower your waist is: open your feet to the width of your shoulders, stretch your arms upward, open your five fingers, and face the palms forward. When lowering your waist, lean your upper body backward, lift your head, and look for your heels backwards, and roll your body and hands inwards.

After the waist is finished, try to straighten your arms and knees, and look at the heels. Girls with basic skills can do waist swing training appropriately to increase the intensity of the training.

After the waist is finished, do waist-return exercises: squat down your body with your feet together, hold your knees with your hands, and bury your head. Parents can massage your children along the spine to protect their spine from harm.

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