Exercises to improve flexibility

There are many kinds of exercise in life. Flexibility exercise is the choice of many female friends. Such exercise is generally called yoga. There are actually many ways to exercise flexibility, such as stretching, ligament stretching, etc. These are common exercises. Flexibility exercises take some time to see results, and will be painful.

1. Flexibility training methods include massage

Its purpose is to help local muscles relax, joints become flexible, and blood flow vigorously, and it has training and health-care effects. Massaging the training parts in a purposeful and planned manner can help you enter the excited state of training more quickly. Massaging after a lot of training can eliminate fatigue and prevent muscle stiffness. The massage method is borrowed from the Chinese medicine trauma therapy. There is a famous saying in Chinese medicine that "pain means blockage, and no pain means no blockage". Massage the pain points to treat the lesions. Then the principle of dance massage is "tight if not loose, loose if not tight". Massage stiff and tense areas to soften, relax and make them flexible. If conditions permit, you can combine hot compresses, rubbing with medicated wine, and soaking the joints in hot water.

2. The flexibility training method includes acceleration method

Its purpose is to achieve the skill of "fast as an arrow". It is both a training method and a performance skill. It is an intense flexibility training method that combines flexibility, strength and speed, and it has a very good effect. Most acceleration methods use explosive force to impact the joints, bones, and muscles of the moving parts. For example: the quick straight kick can reach the center of the eyebrows; the quick purple crown kick can touch the top of the head; the quick swallow kick can train the hip and abdominal muscle strength; the quick splits on the ground; and the double flying swallow in the air can all be good for opening the waist and hips. When using the acceleration method, you should pay attention to loosening up first, and pay close attention to the movement route when accelerating to prevent sprains.

3. Other methods of flexibility training

3.1. Sitting position to stretch the ligaments: bring the chest closer to the knees, and do not bend the knees. When you feel soreness in your leg ligaments and back, stop stretching, take two deep breaths, and slowly return to the starting position. Repeat the action 12 times.

3.2. Limb stretching in lying position: slowly pull up the straight left leg without bending the knee, tighten the hip and thigh muscles, stop stretching when the thigh is at a right angle to the body, take two deep breaths, and slowly return to the starting position.

3.3. Simple movements: Stand up straight, open your feet to the width of your shoulders, and turn your toes outward toward your legs. Do not bend your feet, bend your body downward, and touch your toes with your hands. Feel a stretch along the inside and back of your legs.

3.4. Prone leg stretch: Stand with your feet apart, bend one leg and squat, straighten the other leg, and vibrate and press the body toward the side of the straight leg. When practicing, alternate between the left and right legs.

3.5. Split: Place your hands on the ground in front of your body, spread your legs apart in a straight line, and lie prone or sideways.

Dance flexibility splits precautions

1. It is best to warm up before practicing splits, such as running, to fully relax the muscles, so that you can prevent cramps and other problems when practicing splits.

2. Choose a flat and wide area and wear clothes that are convenient for doing splits. It is recommended to choose clothes with good elasticity and soft and non-slip shoes.

3. When you start doing the splits, your movements should be slow and gentle. Avoid using violent force for quick results, or asking others to help you. Improper use of force may cause harm.

4. When doing the splits, you must master the correct posture of the splits. Press the ground with both hands and press the whole body down. Try to go slowly at the beginning. You can lift up a little and then press down again, just like a spring. Press up and down several times. Finally, when you press to the maximum, your hips should touch the ground, your body cannot lean forward, and your upper body should be straight. Be sure not to support the ground with your hands, otherwise you will never be able to practice well.