A sharing from Haimei: before ziah uses Ouyi's beautiful legs, we should have another pair of legs that are in a relatively healthy state. If some of our bad posture is not corrected, we will get twice the result with half the effort. Haimei is not an immortal in these three sports. I can't guarantee that you will recover as before, but at least it will be improved. The most important thing is to stick to it. Come on!
1. Hanging method.
Hold the horizontal bar tightly with both hands to make the body hang in the air. When drooping, it is better to touch the ground slightly with the toes, and then pull up. Boys can do it 10-15 times a day. Girls can do it 2-5 times a day. The gist of the exercise is: exhale as you pull up and inhale as you slowly descend. After the exercise, walk around and relax your muscles. When the hand is relaxed, clench the fist, put the hand in front of the chest, then release the fingers, smell the eyes, open the mouth, stretch the eyebrows, relax the facial muscles, and then lie on the bed to relax the muscles of the back and arms. In short, learn to exert maximum force and relax as much as possible. After practicing the hanging method for a period of time, you can carry out the expansion and hanging increment on this basis. The method is to hang for 20 seconds first, then fasten the short leg with a 5kg sandbag, and then hang for 20 seconds; after that, fix it on the horizontal bar with a belt and hang for 15 seconds. However, the time and weight are not absolute and can vary from person to person.
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2. Jumping method.
Jump on both feet and touch branches, basketball stands, ceiling, etc. 10 times for a group, each jump up 5-7 seconds, each group interval 4-5 minutes. Try to keep your body in a state of maximum extension. In addition, we should often take part in basketball and volleyball. When grabbing basketball and spiking, we must try our best to jump and actively fight for each high spot. Because jumping is the main training content, so every day to try to jump about 200 times.
3. Traction method.
Standing on a 20-30 meter high mound, relax, speed up and run down, then bend down on the floor with the help of two partners, one holding the hands and wrists of the practitioner, the other holding the lower part of the lower leg of the exerciser. At the same time, both of them exert force in the opposite direction, and pull the trunk for 2-3 times, 12-15 minutes each time, and repeat 6-10 times.
This series of exercises can help to correct the long and short legs and other body defects, promote bone growth, and regulate nerve and endocrine functions as well as various physiological functions, so as to achieve the goal of optimal state. Most importantly, we must be serious and persistent.