Action essentials of cross fork

Beginners are practicing the horizontal fork, so it is impossible to start practicing the horizontal fork at once. This is a process. You can practice according to the steps of opening your crotch, crossing the ground and sticking a cross under the wall.

Spread your legs

You can use the frog's crotch movements to open the crotch. Practice method:

1, the instep is tight. Don't relax the instep because of the pain, otherwise the effect of the exercise will not be achieved.

2. The thighs and calves are at 90 degrees.

3. Knees and crotch are in a straight line.

4, the body is straight, and the ass slowly finds the floor. Someone can hold your ass down for you.

Note: the key point of lying frog is consumption. Keep practicing for at least 5 minutes at a time.

When the crotch is pressed to a certain extent, you can start practicing the cross fork: 1, tighten the instep and straighten your knees.

2, toes, hips, three points and one line.

3. The lower abdomen is close to the ground.

Note: you can practice this action when you practice opening your hips to a certain extent.

Wall cross

1. Tighten your instep and straighten your knees.

2. Keep your body upright.

3, toes, hips, three point one line.

4. Facing the wall, ask someone to help you push your body slowly from behind until the fork reaches 180 degrees.

Note: The longer you persist, the wider your crotch will be, and the easier it will be to fork down.