When you see others easily split into a horse, do you feel a little envy in your heart? After persisting in stretching for a few days, you still can't make a single horse. Did you give up on your practice? How long does it take to become a robin? Isn’t the process of practicing a horse very painful? How to transform from a "stiff and thin man" into a very flexible one-line motorman!
Whether it is a horizontal fork or a vertical fork, you must first warm up. You can do high leg lift and back kick exercises for about 30 seconds per set. If the time is sufficient, then another set of lower limb stretching or whole body stretching in keep.
First we talk about the vertical fork.
Step 1: Press the legs in front of the ground
Sitting on the floor and opening with your feet 90 degrees.
Requirements:
Straighten the back, straighten the knees, stretch the instep (facing upwards) Take the left foot as an example, aim the tip of the nose at the left foot, and grab the instep with both hands.
Difficulties: When pressing down, try to apply your chin to the calf, chest to the thigh, and try to flatten the back and not arch.
Note that I mean trying as much as possible instead of certain. If I can do what I want, it is best. If I can't do it, take it slowly to avoid straining. Keep your back upright and move your hands to your knees. During this period, you must straighten the insteps and knees of both legs.
Number:
in a group of 20, and the last one takes 20 seconds to keep the pressure, and a total of 3 sets are made.
The reverse side of the feet remain unmoved. Just turn your body to the tip of your nose to the instep of your right leg. Pay attention to the requirements and difficulties of forward leg pressing. Don’t forget all the back side because you change it.
Step 2: Kick the legs in front of the ground
Lying flat on the floor, stretch your knees straight, stretch your instep (upward) and put your feet together, open your hands parallel to your shoulders, and your palms face down.
Requirements:
Take the left leg as an example, kick the left leg towards the tip of the nose, keep the right leg still, and during the kicking process, both legs, knees and insteps must be straightened, and the body must be close to the floor and cannot twist.
Difficulties:
When kicking, you should have rapid and explosive power, and when falling, you should have slow and control. Be careful, it is best to learn to kick with the power of the instep rather than relying on the power of the thighs.
Number:
A group of 20, the last one hugs the calf or heel with both hands for 20 seconds (requires kicking the same when holding the legs)
makes 3 sets in total (don't forget the requirements and difficulties on the reverse side)
Step 3: consume the vertical cross
Take the example of the left foot, the left foot is in front and the right foot is in back, support the floor with both hands, slowly slide down until it cannot slide, and then do it in a trembling manner.
Requirements:
Both knees and insteps must be straightened.
Difficulties:
You cannot use your butt to sit on the ground, and always keep your hips straight, that is, the hips and shoulders are on the same plane, and you cannot be one in front and one behind.
Quantity:
60 seconds of pressure (don't forget the requirements and difficulties on the reverse side)
Let's talk about the horizontal fork
Step 1: Sitting on the ground and pressing the hips
Sit on the ground and pressing the soles of the feet opposite to each other, grab the soles of the feet with the big thumb, and grasp the instep with four fingers.
Requirements:
Back upright, chest up, and elbows that grasp the feet should be straightened.
Difficulties:
When pressing the hips forward, you should use your chest to drive it instead of your head to drive it. Even if you press it down, your back should be kept flat, your chin should be raised, your elbows should be relaxed and your forearms should be used to touch the floor. Exhale when pressing down and inhale when restoring.
Quantity:
20 in a group. When pressing down, stretch your hands straight and stretch your upper body as much as possible, use your forehead to stick to the floor, keep your back flat and try not to arch, and keep your butt off the ground for 20 seconds.
If someone presses your back in the back, help you extend forward, the effect is better.
makes three sets in total.
Step 2: Sit on the floor and press your legs
Sit on the floor and your feet open 90 degrees.
Requirements:
Straighten the back, straighten the knees, stretch the instep (upward), take the left foot as an example, turn the body to the right foot, aim the left ear at the left foot, and support both hands on both sides of the body.
Difficulties:
During the pressing process, keep the left hand and right foot parallel to the palm facing down, and grab the left heel or calf with your right hand. It is okay to not grasp it and waste it in the air. Pay attention to try to use your back to touch your thighs, turn your head to the ceiling, keep your body upright when you get up, and hold your left hand on the ground and raise your right hand over your head.
Number:
in a group of 20, and the last one takes 20 seconds to maintain the pressure, a total of three groups.
The reverse feet remain unmoved, turn the body to the left foot, and aim the right ear to the right foot to ask for difficulties.
Step 3: Leaning on the frog + lying against the wall to consume horizontal fork
Key points:
Find a wall with a width that is sufficient, lie on the floor with your back to the wall, open your feet and stick it to the wall, and try to stick your butt to the wall.
Difficulties: During the process of
, you should straighten your knees and insteps, and try not to arch your butt until it is stuck to the wall. Never be impatient to avoid straining. It takes three minutes to reach a level that you can withstand, or someone will push you into the wall. Remember to do what you can.
Quantity:
takes five minutes a day.
Tips
If you want to pursue good results, it is best to practice every day. There are many benefits to stretching your muscles and bones, but you must do it within your ability and not be impatient to avoid stretching. The pain is certain. If you can't stand the pain, I advise you not to start.
