How to exercise children's flexibility?

There are two kinds of flexibility training methods in form, one is active training method and the other is passive training method. Active exercise refers to the fact that practitioners rely on their own strength to lengthen muscles and increase the flexibility of joint activities; Passive exercise refers to the exerciser stretching muscles and expanding the range of joint activities with the help of others and external forces. 1. Training methods of leg and hip flexibility-Explanation 2. Training method of waist flexibility-explanation 3. Passive training methods-explanation 4. Requirements and precautions for cultivating flexibility. Stand facing the crossbar or an object with a certain height, lift one leg, put the heel on the crossbar, and hook the toes tightly; Press your hands on your knees, straighten your legs, straighten your back, straighten your hips, bend your upper body forward, and do back-and-forth vibration. Legs alternate. Action points: legs should be straight; When the upper body vibrates back and forth, keep your back straight. The vibration amplitude is from small to large until the chin can touch the toes. (1) lateral leg press: It mainly uses the bundle to develop the flexibility of the medial calf muscles. Side to the crossbar or an object with a certain height, one foot is supported, the other foot is lifted, the heel of the leg is placed on the crossbar, and the toes are tightly hooked; Straighten your legs, keep your back upright, keep your hips forward, and then use a crossbar to tilt your upper body to your legs. Left and right legs alternate. Action points: keep the upper body upright and vibrate downward; The amplitude of compression vibration increases gradually, and the hip joint always faces forward. (3) hind leg pressure: mainly used to develop the flexibility of the front leg muscles. Back to the crossbar or an object with a certain height, one leg is supported, the other leg is lifted backwards, the instep is placed on the crossbar, the legs and instep should be straight, the upper body should be upright, the hip joint should be forward, and the upper and lower legs should be tilted back to vibrate, and the left and right legs should alternate. Action points: Knees are raised, legs are supported upright, and feet are all on the ground to stand firm; Hold out your chest, fork your hips and bend your back; The amplitude of vibration increases gradually after compression. (4) Leg pre-pressing: it is mainly used to develop the flexibility of the muscles behind the legs and the hip joint. Practitioners bend their knees to support one leg, the other leg is straight forward, the heel touches the ground, the toes are hooked, and the ankles are tightly flexed; Grasp the outstretched feet with both hands and lean forward; Bend your elbows and pull your hands back. At the same time, the upper body tries to bend the hips forward and touch the toes with the top of the head and chin. After a short pause, straighten your upper body and relax a little before you do it again. Alternate feet. Action points: chest straight back, bend forward; Sit on your knees, bend your hips and touch your feet. (5) leg press: Mainly used to practice the flexibility of the inner thigh and hip joint. Specific methods: open your feet left and right, bend your knees with your left leg, and touch the ground with your feet; Straighten your right leg, buckle your toes and stretch as much as possible. Then, the upper body can't get up; Get up, move your body center of gravity from your left foot to your right foot, and do a gait on the other side. You can hold down the knee of the other hand with one hand and vibrate downward. You can also grab your left and right feet with both hands, vibrate downward, and shift your center of gravity left and right. Action points: hold your chest and collapse your waist, gradually exert your strength when you vibrate downward, and move slowly and steadily when you move left and right. Open your hips and sink your hips, hold your chest and press down, so that your hips and legs can move as close to the ground as possible. (6) Vertical fork: mainly used to practice the flexibility of the front and rear thighs and buttocks. Specific methods: the front and rear legs are separated into a straight line, the heel of the front leg, the gastrocnemius muscle of the calf and the muscle group at the back of the thigh are pressed to the ground, and the toes are hooked up and directly above; The instep, knee and quadriceps femoris of the hind legs press to the ground, and the toes point directly behind; The hip joint is placed vertically with the leg, and the hip is pressed to the ground. The upper body is complete. You can do the upper body leaning forward, the front legs pressing down and vibrating, and you can also do the upper body leaning back and vibrating down, increasing the difficulty of action and the pulling range, and gradually exerting force from small to large. Action points: the back is straight, the hips are sinking, and the knees are straight; Hook your feet forward, bend your ankles back and stretch out. (7) Cross: it is mainly used to practice the flexibility of the inside and back sides of the pottery legs and the hip joint. Specific methods: legs straight left and right, hands can support; The small back side of the leg touches the ground, pressing the ground tightly, the soles of the feet follow the ground, and the toes extend to the left and right or the hips are fully opened in a zigzag shape. You can stretch the muscles behind the long legs forward and fully open the buttocks; It is also known as the upper body descending to the left and right, which allows the muscles in the inner and rear thighs to be lengthened, increasing the range of hip movement. Action points: stand upright, open hips and sink hips; Bend your knees, hook your feet and fall forward. -Then bend your upper body forward, press your palms down on the ground as far as possible, straighten your knees, bend your hips, and fully extend your back. Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched. Action points: keep your legs upright, hold your chest and bend your back, fully stretch your back, and keep your chest close to your legs. (2) Back swing: mainly used to practice the flexibility of waist back swing. Specific methods: step by step. In practice, one leg supports and the other leg swings upward after straightening. At the same time, the arms are straight, and the L-shaped body bends backward to swing back, so that the back is fully compressed and the front of the lumbar spine is fully extended. Action points: the back swing leg and the upper body bend and swing at the same time; Support your legs, straighten your knees, bend your head and arms backwards, and do coordinated back swing power-assisted movements.