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How can I cheat? In the fastest way, the most effective way!
Leg press: leg press is divided into three ways: positive pressure, lateral pressure and back pressure. The main purpose is to lengthen the muscles and ligaments of the leg and increase the range of motion of the hip joint through it.
The method is as follows:
Positive pressure: facing a bracket, lift the front leg and put it on the bracket to keep the leg straight; The hind legs support the body's center of gravity, the toes keep a straight line with the front feet, the legs are straight and relaxed, the hands are folded on the front knees, and the upper body is relaxed and upright; Then the body tries to vibrate downward until the lower jaw can touch the toes.
Side pressure: facing a support, lift the front leg, put it on the support and keep your legs straight; The hind legs support the body's center of gravity, the toes are extended 90 degrees, the heels are parallel to the front feet, the legs are straight and relaxed, and the body swings sideways to the front toes. Press until the sides and legs are together and practice in place.
Back pressure: turn your back to a support, put one foot back on the support, and then the upper body vibrates backwards as much as possible.
Leg press's requirements: keep the correct posture, relax when vibrating, relax your mind and count; After practicing a posture, it is best to keep the vibration pressure at about 10 second; Leg press should follow the principle of gradual progress. It doesn't matter if you don't press too low at first. Take your time and don't rush for success.
B. Split: Split is an advanced stage of flexibility training, which is divided into two methods: horizontal split and vertical split.
Vertical leg separation: the legs are separated into a 1 shape, and the hands are supported on the ground, so that the upper body is upright, and then the body vibrates downward until the legs are separated into a line, and it is qualified to sit underground.
Lateral leg separation: the legs are separated into a straight line, the hands are supported in front of the body to make the upper body upright, and then the body vibrates downward until the legs are separated into a line and sit under the ground.
Requirements for cheating: when cheating, you should do it step by step, and don't rush for success, otherwise it will easily hurt your health; Be sure to relax your limbs when practicing. Only when the limbs are relaxed can the ligaments be pulled apart.
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