Dancing can show a person's beautiful body posture, and for some dance movements, the flexibility of the human body is very important. Because only when the flexibility is improved, can the dance look better. So how to exercise the flexibility of the body? What do you need to pay attention to in order to improve your flexibility?
Flexibility refers to the range of motion of human joints, as well as the elasticity and stretching ability of joint ligaments, tendons, muscles, skin and other tissues, that is, the range of motion of joints and joint systems.
With the full development of flexibility, the range of motion of human joints will be significantly increased, and joint flexibility will also be enhanced.
This kind of action is more coordinated, accurate and beautiful. At the same time, in sports activities and daily life, it can reduce the damage of joints, muscles and other soft tissues caused by the increase of action range and excessive torsion.
There are several ways to exercise your flexibility
1. Pressing leg
It is divided into positive pressing leg and side pressing leg. The trainee supports one leg and places the heel of the other leg on an object the same height as the waist or chest.
When pressing the leg positively, the tiptoe should be raised and the upper body should be pressed and vibrated forward and down; when pressing the leg laterally, the tiptoe should be buckled inward, the tiptoe of the supporting leg should be swung outward, the body should be turned outward, and the upper body should be pressed and vibrated laterally and down. During vibration, the upper body and legs shall be straight.
5. The trainees' legs are straight, left and right sides are separated and pressed, upper body is upright, hands can hold objects or people.
6. The trainees with vertical forks should keep their legs straight, press them back and forth separately, keep their upper body upright and hands on the ground.
How can ability exercise good body flexibility?
① Step by step and persevere.
The first practice is easy to produce discomfort, even soreness. After a period of practice, the pain and discomfort can be eliminated. If the flexibility exercise stops for a period of time, the effect already achieved will fade. Therefore, the flexibility exercise must be persevered in order to be effective.
② Flexibility exercises should be developed in an all-round way.
Whether it is the stretching exercise in the preparatory activities or the special development of some joint flexibility exercises, we should take into account the overall development of the flexibility of all joints of the body.
Because in physical activity, it involves several interrelated parts and even the whole body.
③ Time and number of flexibility exercises.
Flexibility the time and times of each posture practice are gradually increased, from the initial 10 seconds practice time, gradually increased to 30 seconds, each posture should be repeated more than 3 times.
If it is the flexibility exercise in normal physical exercise, 5-10 minutes is enough. If it is specially for improving the flexibility exercise or training of athletes, the exercise time must be 15-30 minutes.
④ After flexibility exercises, you should combine relaxation exercises.
After each stretching exercise, some exercises in the opposite direction should be done to strengthen the function of blood supply and energy supply, which is helpful to the relaxation and recovery of stretching muscles, such as several times of kneeling and squatting after pressing the leg.
⑤ The strength of flexibility.
Flexibility exercises should be slow, relaxed, controlled and painless, to achieve "acid plus", "pain stop" and "anesthesia stop".
Flexibility can only be improved with proper effort. With the improvement of flexibility in the process of exercise, the intensity of exercise should be gradually increased.
reminder:
When we are practicing flexibility, if we are doing muscle stretching exercises with greater intensity, we must do a good warm-up activity to make the body slightly sweat. And if do muscle stretch, produce a sense of tension or pain, you should immediately stop the exercise, to prevent strain.
① Sitting on the hip:
Trainees sit face to face, legs straight, left and right as far apart as possible, heel to heel, hand in hand;
When one side of the upper body falls backward, the shoulder and back touch the ground, and the other side of the upper body is bent forward;
Then the person who leans forward pulls up the other side, lands on his shoulder and back, and leans forward on the other side's upper body; repeat the exercise.
② Standing side swing:
The trainee stands face to face with his hands on each other's shoulders. One of them takes up one leg and swings it repeatedly to the left (right) side and above, with his toes pointing forward. The two exchange for practice.
③ Standing leg press:
It is divided into positive pressing leg and side pressing leg. The trainee stands face to face, one of them puts one leg on the other's shoulder, when pressing the leg, the tiptoe is raised, and the other holds his knee joint with both hands and then withdraws and presses down. Exchange for practice.
3. Right kick
The trainee's upper body shall be straight, arms shall be extended from left to right, hands shall be punched; legs shall be straight, hook toes shall be kicked up sharply, and left and right legs shall be kicked up alternately.
4. Half split
The trainee stretches one leg, lands on the back of the leg, bends the other leg, sticks the heel to the hip, lands on the inside of the leg, separates the two legs as far as possible, presses down sideways, lands on the hip;
The upper body can be used for pitching forward and pitching backward. Turn your legs in and out alternately, and practice again and again.