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How to improve body flexibility and coordination

VirgoのSHAKA2010-02-16 07:11:13 +0000 #1
with no good training program? Play running cool people are the opposite of how to improve their ability?
maohai12342010-02-16 07:17:24 +0000 #2
flexibility training method in terms of line with the form of two kinds, one is to take the initiative to practice law, and the other foot passive practice law. Active practice law refers to the practitioner to rely on its own strength to stretch the muscles and increase the flexibility of joint movement; passive practice law refers to the practitioner through the help of others, using external forces so that the muscles are stretched, and to increase joint range of activities Great. 1. Legs and hip flexibility training methods - explain the two. Waist flexible practice methods - to explain 3. Passive forms of training methods - explained 4. The quality requirements of the development of flexible and pay attention to the matter - to explain --------------------------------------- --------------------

1. legs and hip flexibility training methods

(1) is stretching: mainly used to develop the back of the leg muscles flexible sex. Rung, or the face of a certain height of the object standing one leg raised, the heel on the crossbar, the toe hook tight; two hand on the knee by Pu, legs straight, back straight straightened hip, upper body before the Qu and forward, downward pressure vibration to do. Legs alternately.

Action points: legs must be straight; upper body forward, downward pressure vibration when the back straight. Range from small to big when the pressure vibration, until the toes can be used under the chin touches.

(1) side stretching: mainly the development of the leg with the medial bundle of muscle flexibility. Side of the rung, or have a certain height of objects, foot support, the other foot lifted, legs on the rung with, the toe hook tight; legs straight, upright back and hip on the front, and then upper body to the put the leg side of the dumping of eight rung pressure vibration. Left legs alternately.

Action points: upper body upright lateral and downward pressure vibration; pressure vibration amplitude gradually transported large, has been working on the front of the hip joint.

(3) after stretching: mainly used to develop the leg muscles before the side of flexibility. Rung or with his back to a certain height of objects, a leg support, the other leg lifted after, instep on the rung on the legs and feet should be straight, upper body upright, being right in front of the hip, upper body to recline and do pressure vibration to the right and left legs alternately.

Action points: legs quite knees, legs straight and feet touch the ground the whole firm; chest, show the hip, waist retroflexion; gradually increased after the pressure vibration amplitude.

(4) pre-stretching: mainly used to develop the back of the leg muscles and hip joint flexibility. Practitioners to support a Tuiqu Xi, and the other leg straight forward, heel hit the ground, upturned toe hook tight, tight ankle flexor; two-handed grasp protrusion of the feet, upper body bend forward; arms elbow, hands, after exertion pull, try to bend the hip upper body bend forward at the same time, with head and chin touching toes. After stopping a moment a little upper body straight on, after a little relaxation and then to do next. Feet alternately.

Action points: chest straight back, bend forward Tayao; Ting-knee sit hips, feet touch hip flexor.

(5) servant-step stretching: mainly used to practice inner thigh and hip flexibility. Specific Methods: feet around the opening, the left leg full squat knees, all feet touch the ground; right leg quite knee straight and toes inside the buckle, as far stretch. Then, the upper body is not up; up, the body center of gravity moved from the left foot the right foot, step into the other side of the servant. Can be a hand on the other hand according to another - knees, downward pressure vibration. Respectively, both hands grasp the feet can also be about to do down the pressure vibration, and so shift the body center of gravity for action.

Action points: chest Ta Yao, Lower vibration force gradually in the right and left lower steady slow moving. Kai Shen hip hip, chest, under pressure, so that the inside of the buttocks and legs moving as close to the ground.

(6) erection Fork: mainly used to practice around the side of the thigh and hip flexibility. Specific method: separate front and rear legs into a straight line, forelegs of the heel, calf after calf and thigh muscles compress the ground, upturned toe hook tight is right at the top; hind legs of the feet, knees and quadriceps compress on the ground, toes pointing to is the rear; hip joints and legs straighten out vertically, buttocks pressed on the ground. Upper body upright. To do upper body bend forward, pressed in front of the leg to bend forward pressure vibration can also do upper body bent backward pressure after vibration for, increasing the difficulty and pull stretch amplitude movements, movement range from small to big, and gradually forced .

Action points: back straight and straight back, Shen Ting-knee-hip; bend forward hook legs, after ankle flexion and extension.

(7) Cross Fork: mainly used to practice Tao rear legs and hip joints within the flexibility of specific methods: the word around his legs stretched, his hands may be assisted support; legs, after a small sideways, the pressed the ground, two foot heel, the two toes to the left or the right hook stretch tight hips fully open, into the - glyph. Pull legs and upper body bend forward to the back of thigh muscle and fully opened; also called the upper body to the left the right side down, Yun-min stretching the back of the thigh muscle and increase in hip range of activities.

Action points: back straight and Li back, open hips, Shen hip; quite knee-hook legs, bend forward dumping.
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2. Waist flexible practice methods

(1) bend forward waist: the waist is mainly used to practice the ability to forward movement and flexibility of specific methods: and step legs standing knee-ting cross-clamping his hands two fingers heart hips straight up on the show of hands. Kang waist and then upper body bend forward as far as possible both hands heart knees straight down to the ground closely aligns, tight hip flexor, lower back fully extended. Song cited two hands on both sides of his hands from the elbow to hold fast to the heel feet, so that the chest closely aligns legs, fully extending his lower back. Continued to relax after a certain time to stand. Can also be left in the hands touch the ground when you turn the right side of the waist and legs with both hands outside the heart touching the ground, increasing the waist, rotating at about stretching and flexibility.

Action point: her legs quite straight knee, chest Ta Yao, full stretch waist and back, chest and legs snapping.

(2) after the rejection Waist: mainly used to practice the waist backward movement flexibility. Specific method: and further standing, exercise, when a leg support, and the other leg back on the straight leg

swing at the same time, arms straight, with the l body bent backwards to do the pendulum back to, so that the lower back are fully pressed, lumbar in front of the full stretch:

Action point: after the kick and the upper body placed at the same time, after Qu Zhen; supporting leg, knee straight. After the head and arms bent body for coordinating movement of the backswing booster,

(3) lumbar rotation: mainly used to practice around the waist rotation rate. Specific style of play; feet or so to open slightly wider than shoulders, arms hanging naturally at the off-side of the hip joint is

axis body bend forward, and then waist axis, so that upper body from the former right, up, and then left, back to to the clockwise or counter-clockwise rotation to do; the same time, arms and upper body with an obedient surround

clockwise or counter-clockwise movement, in order to increase the extent and intensity of the waist rotation,

Action point: try to increase the rate of circling, the speed by slow to fast, so completely lumbar joint activity, stretch.
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3. Passive forms of training methods

(1) of the legs and hip way to use more of the main practice various forms of moving legs, clenched his companion's feet, doing is moving, side to move, after stretching movements help to move, etc. can also be

with various forms of mining and on-foot approach. In case of horizontal or vertical fork fork practice, the partner or trainer can make use of foot or hand by practitioners in the hip way to help them to use to achieve the purpose of thrusts.

(2), waist practice law primarily the use of the passive pressure bridge method. Companion, or coach with their own feet, stand up or slam the practitioners, feet, hands, arms,

or shoulders pulled followers, forced to make practitioners shoulders back as close to two feet, so that practitioners of the lumbar joints fully stretch and shrink the waist to enhance flexibility.

Coordination, training, coordination, training, prescription prescription

the arrangement, because it is a kind of intensive training, so in mid-term preparation and the avenue for sharpening must lay a solid foundation, in tune with the game

the whole period of no specific period of the coordination training. Training Strong

° 70% of the frequency of three times a week is as follows:

1. Vertical Jump 2. 3 before and after the jump. Side jump 4. Square dancing 5. Shift

jump 6. Jump turned 7. Lateral cross-Step 8. Reverse hands and feet movements

9. stop squatting stays in

coordination training is to require speed and time and motion to complete the tie.

Coordination and toughness training, agility training, carrying out the process, pay attention to the quality of combining flexibility and coordination exercises. Because tennis is the upper and lower limbs at the same time the movement of a project to complete a variety of hitting the coordination of body movements needed to meet the good or bad will directly affect the ball movement and quality.

Flexibility refers to the quality of the human body joints muscles, tendons, ligaments and other soft tissue stretching ability. Coordination of the training tennis players, in addition to its own conditions, may cause a variety of instruments, body * and a variety of exercises done ligament growth, focusing on the shoulder, knee waist abdomen.

Commonly used training method: Shoulder circling, anti-pull-shoulder, side pull shoulder, running posture pressure shoulders, hands Huwo raise one's arm, body flexion, body retroflexion, lunge stretching, side stretching, waist circling , waist flexion and extension, the road between the positive side, after the kick, the former kick crotch clap, longitudinal劈腿, all kinds of rope skipping, swimming activities.

Flexible quality of training in the basic requirements:

1. Control the quality of the development of the optimal level of flexibility in order to complete the technical requirements for limited tennis without having reached the maximum level;

2. Deal with the quality of flexibility and power quality relationship, emphasizing the flexibility of the muscles to maintain muscle contraction force;

3. implement the principle of gradual and orderly progress, and coordinate the strength of tensile strength, repetition, practice time, and other relevant factors, the relationship can not be too much force;

4. the use of the initiative Flexibility training and flexibility training in a passive index difference of detection;

5. flexibility training must be persistent, often carried out;

6. attention to flexibility and temperature, time and fatigue relationship.

Tennis player to play for a high level, you must have a good physique and physical strength and good physical fitness and physical, must be comprehensive and systematic physical training and special physical training can be achieved.
milu1987982010-02-16 07:24:22 +0000 #3
more exercise, every morning stretch



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