Flexibility is one of our basic qualities. We will pay more attention to the quality of power in life. Lifting heavy objects, chasing cars and other behaviors require us to have a certain degree of strength and speed. This is the power quality and speed quality.
Flexibility is commonly known as softness, which refers to the size of the range of motion of the body’s joints and the stretching ability of soft tissues such as muscles, tendons, and ligaments. Enhance the flexibility of our body, on the one hand, it can reduce sports injuries, because it is affected by the range of physical activity, it is easy to cause muscle or ligament strains when doing some exercises with a large range of motion. At the same time, it will be of great help to our daily life and work; on the other hand, physical flexibility exercises can relieve physical fatigue and make us more energetic; more importantly, a healthy body also shapes the shape. .
Through various exercise methods of flexibility, not only the flexibility is strengthened, but the durability of the muscles is also improved during these exercises, and the strength of the muscles is enhanced to protect the joints. Many stretching exercises make the lines of the muscles longer, which is very good for us to shape our body. Increased flexibility in practice.
It allows us to better understand and perform actions, thereby effectively shaping the body. We can take two methods in the exercise, namely active flexibility exercises and passive flexibility exercises.
Active flexibility exercises mean relying on their own abilities (without any external force) to stretch the muscles associated with a joint.
For example, we are sitting on the carpet with our legs straight and the upper body moving closer to our legs is a flexibility exercise. Active exercise means that we rely on our own strength to make the distance between the upper body and the legs get closer and closer to improve the flexibility of the muscles and ligaments of the back of the leg; on the contrary, passive exercise is to rely on some external force. To achieve this goal. The process of completing this exercise depends on external forces.
Take the previous action as an example. Use other people to push your back to give you a certain amount of strength and let your body slowly approach your legs. Passive exercises can more effectively pursue the flexibility of muscles and ligaments, while active exercises have a slower effect, but the body is not easily injured. Flexibility exercises are both dynamic and static.
Dynamic exercise methods such as kicking can more improve the elasticity of muscles and ligaments, maintain and improve your flexibility and joint range of motion.
Static exercise methods include stretching exercises (such as leg presses) and control exercises (such as raising the legs for a certain period of time). These exercises can improve the durability of ligaments and muscle endurance.
Many of our usual exercises will have actions related to the flexibility of the body, so it is necessary to master a certain flexibility exercise method.
How can we improve the flexibility of the body?
Since physical flexibility exercises can not only improve the health of our human body, but also have a great help in shaping the body, how can we effectively implement it? We should pay attention to the following aspects in the practice.
1 Step by step, just like when we just started body training, we can’t let the ligaments get too tired, but we need to do it gradually over time. When you first start practicing, your body must have a process of adapting. After practicing, you will feel soreness in the areas you have practiced. This is a normal reaction.
Your practice breaks the original balance of muscles and ligaments in a certain part of your body (especially the part you are practicing). The improvement of flexibility is the process of breaking the previous balance and reaching a new balance through repair. The soreness is a reaction caused by the retraction of elongated tendons and ligaments. At this time, you should continue to do the exercises to maintain the effect of the exercises. The soreness will gradually decrease and your flexibility will increase to a new level.
Don’t rush for success. Too much strength at the beginning can easily cause injuries such as ligament strains and cause a bad psychological burden on you. And the physical reaction the next day after training can easily make you retreat. All of these are what we want to avoid. Persevere, increase the strength a little bit, let the body adapt slowly, and gradually improve the flexibility of our body.
2 All-round development When we perform flexibility exercises, whether it is warm-up exercises, relaxation exercises, or special flexibility exercises, we must take into account the overall development of the flexibility of all parts of the body.
When we complete each action, it is not only a joint or a part to complete it, but also several related parts or even the whole body to complete it together. If the development of our flexibility is not comprehensive, it will directly affect the quality of the action and affect the effect of the exercise. Incomplete development of flexibility can also directly affect our body shape.
The training method should be comprehensive. Only through different training methods can our flexibility be fully developed. In the gym, I often see some trainees putting one of their legs on the bar and doing leg press exercises, but I rarely see them doing kicks and leg control exercises, because in everyone’s impression, there are only some Stretching exercises like leg presses are the best way to develop flexibility.
In fact, some dynamic exercises and passive exercises that use external forces to improve flexibility are good methods. Take the development of the flexibility of the back of the leg as an example. After the leg is pressed, you can do more exercises such as kicking, controlling the leg, and mixing the leg to consolidate the flexibility exercise just performed. Only by making full use of these methods can we better improve our flexibility. As we age, the development of flexibility becomes more and more difficult.
The difference of gender and individual differences of each person will affect the development of flexibility. We must take these factors into consideration when doing exercises, and designate targeted exercise methods according to our own circumstances.
What should I pay attention to improve the flexibility of the body?
1 The correctness of the practice posture, the correctness of the posture is directly related to the development of our bones and joints. Long-term wrong actions can cause bone and joint deformities and threaten our health, so the initial exercises should be completed under the guidance of the coach.
After we have mastered the correct method, we will conduct our own individual training.
2 The time and frequency of practice can be determined according to your specific situation.
For example, after getting up in the morning, use 10 minutes;
Use 10 minutes after lunch break;
Do it for another 10 minutes at night before going to bed and so on.
You can use these scattered time, or you can take out the entire time of your day (about 20-30 minutes) to do flexibility exercises.
Both methods are fine. Stretching exercises such as stretching tendons require us to continue for a certain period of time. The length of time depends on your specific situation. The exercise should be shorter at the beginning, and the time should be gradually extended. Each part of the exercise should be within 5 minutes. Sticking to 4-6 times a week is the best.
3 The intensity of exercises Every time you perform flexibility exercises, you must gradually increase the intensity to ensure that the body can adapt to the range. And he paused slightly when he was close to his maximum tolerance to get better results. Don’t force yourself, too much intensity can easily cause strain, and too little will not achieve the effect of practice.
4 The body feels that warm-up exercises should be done before the exercises to make the body warm, or the body is already very hot after the exercises. At this time, the flexibility exercises will receive good results. Because the body is relaxed when it is hot, it is helpful for exercises to strengthen flexibility. When practicing, pay attention to adjusting your breathing to relax your body. Breathe as deeply as possible, increase the intensity when you exhale, and keep your body in shape when you inhale. You can give it a try. It will make you feel more comfortable.
How to arrange one’s body training reasonably in life?
Everyone’s day will be occupied a lot of time by work, study, housework, entertainment, etc. After all this, you may be very tired. If you take time out for physical training, it seems to have increased your burden. Well, let’s talk about how to arrange time, how to choose coaches, peers and venues.
How to arrange a time.
How long is better to practice? It depends on each person’s situation. If you can get to and from work on time at get off work, I suggest you spend 1 to 2 hours a day for body training. It would be better to participate in a training class.
You don’t need to rush home immediately after get off work, you can find a suitable gym or dance classroom to practice. I want to say that taking a full hour a day for body training is very beneficial for us to shape and lose weight.
Maybe most of our friends do not have such a block of time, so we will use the fragmented time.
10 minutes after getting up in the morning, do some stretching exercises;
Pay attention to the walking posture on the way to work;
Pay attention to your standing posture when standing there and waiting for the bus;
Pay attention to your posture when greeting colleagues;
Tired at work, do some relaxation exercises, it takes about 5 minutes;
Do some exercises before going to bed (not too close to bedtime), we can use these times.
Every small action in life can be our practice content. No one in life pays attention to how well your body is trained. What people pay attention to is the generosity and elegance that you show in every gesture.
The specific schedule should be determined according to their own time and training purpose. Friends who want to lose weight are best to set aside 1 hour of practice time every day, and stick to it 4 to 6 times a week. It can be arranged in the morning, after a night of sleep, the body consumes a certain amount of calories. At this time, exercises can mobilize more heat in the body to achieve the goal of weight loss.
It is also okay to arrange to practice in the evening, so you must pay special attention to your own diet. Less calories and more light, the best time to eat after practice is 1 hour later, this can consolidate the effect of your practice. Of course, you can also use the half-hour break at noon and half an hour before and after dinner for specific body training, and the effect will be very good.
In the following question, I will tell you how to use time to reach the destination of exercise.
How to choose your coach.
A good coach can make your training more effective. First of all, you should be clear about your training purpose. If you just want to lose weight, a coach who has a wealth of sports and fitness knowledge and has mastered sports physiology, sports health and other related theoretical knowledge is more suitable for you.
If you want to change your body shape and have a more individual temperament, the coach you should choose not only understands these relevant theoretical knowledge, but also has a certain physical training teaching ability, so that you can develop your own characteristics. Teaching plan. Therefore, the coach you choose should not only have certain professional knowledge and certain teaching experience, but also a serious and responsible person.
How to choose a physical training venue?
General body training will be practiced in a spacious and bright place. There should be at least one wall with a mirror so that you can see your actions during practice. exist
Jumping exercises on the wooden floor can reduce the pressure on the knee and ankle joints and play a good protective role.
Well ventilated, you can breathe enough oxygen to relieve fatigue during training.
If we practice at home by ourselves, then the size of this place must be a space that can meet your range of activities and meet the spatial conditions of the movements you practice. Excessively hard ground is not suitable for jumping movements and some lifting and rising movements of lying on the ground. We must pay attention to protecting the joints of our legs and the wear and tear of the spinal process to prevent injuries and other situations.
How to choose a training partner?
Participating in physical training, sometimes you may feel boring, unfamiliar and uncomfortable at first, and for various reasons, you may not be able to persist in training. Choose a partner to participate in the training with you, two people can supervise each other and increase confidence. When you want to give up halfway, can you give you some encouragement when you see that your partner is still insisting on it? Therefore, when you decide to participate in physical training, it is best to find a friend around you who also wants to participate in physical training to practice together, or you can find friends with the same interests in the training class.
In fact, you can also become your own friends, cultivate your own interests, and get more fun from it. Seeing yourself in the mirror is slowly changing, becoming more and more youthful, more and more energetic, “she” in the mirror will encourage you to continue practicing to consolidate your practice results. Whether you choose a companion or not, our ultimate goal is to make your body training more effective.
How to arrange flexibility exercises?
Flexibility is one of our basic qualities. We will pay more attention to the quality of power in life. Lifting heavy objects, chasing cars and other behaviors require us to have a certain degree of strength and speed. This is the power quality and speed quality.
Flexibility is commonly known as softness, which refers to the size of the range of motion of the body’s joints and the stretching ability of soft tissues such as muscles, tendons, and ligaments. Enhance the flexibility of our body, on the one hand, it can reduce sports injuries, because it is affected by the range of physical activity, it is easy to cause muscle or ligament strains when doing some exercises with a large range of motion. At the same time, it will be of great help to our daily life and work; on the other hand, physical flexibility exercises can relieve physical fatigue and make us more energetic; more importantly, a healthy body also shapes the shape. .
Through various exercise methods of flexibility, not only the flexibility is strengthened, but the durability of the muscles is also improved during these exercises, and the strength of the muscles is enhanced to protect the joints. Many stretching exercises make the lines of the muscles longer, which is very good for us to shape our body. Increased flexibility in practice.
It allows us to better understand and perform actions, thereby effectively shaping the body. We can take two methods in the exercise, namely active flexibility exercises and passive flexibility exercises.
Active flexibility exercises means to rely on their own abilities (without any external force) to stretch the muscles associated with a joint.
For example, we are sitting on the carpet with our legs straight and the upper body moving closer to our legs is a flexibility exercise. Active exercise means that we rely on our own strength to make the distance between the upper body and the legs get closer and closer to improve the flexibility of the muscles and ligaments of the back of the leg; on the contrary, passive exercise is to rely on some external force. To achieve this goal. The process of completing this exercise depends on external forces.
Take the previous action as an example. Use other people to push your back to give you a certain amount of strength and let your body slowly approach your legs. Passive exercises can more effectively pursue the flexibility of muscles and ligaments, while active exercises have a slower effect, but the body is not easily injured. Flexibility exercises are both dynamic and static.
Dynamic exercise methods such as kicking can more improve the elasticity of muscles and ligaments, maintain and improve your flexibility and joint range of motion.
Static exercise methods include stretching exercises (such as leg presses) and control exercises (such as raising the legs for a certain period of time). These exercises can improve the durability of ligaments and muscle endurance.
Many of our usual exercises will have actions related to the flexibility of the body, so it is necessary to master a certain flexibility exercise method.
How can we improve the flexibility of the body?
Since physical flexibility exercises can not only improve the health of our human body, but also have a great help in shaping the body, how can we effectively implement it? We should pay attention to the following aspects in the practice.
Step by step, just like when we just started body training, we can’t let the ligaments get too tired, but we need to do it gradually over time. When you first start practicing, your body must have a process of adapting. After practicing, you will feel soreness in the areas you have practiced. This is a normal reaction.
Your practice breaks the original balance of muscles and ligaments in a certain part of your body (especially the part you are practicing). The improvement of flexibility is the process of breaking the previous balance and reaching a new balance through repair. The soreness is a reaction caused by the retraction of elongated tendons and ligaments. At this time, you should continue to do the exercises to maintain the effect of the exercises. The soreness will gradually decrease and your flexibility will increase to a new level.
Don’t rush for success. Too much strength at the beginning can easily cause injuries such as ligament strains and cause a bad psychological burden on you. And the physical reaction the next day after training can easily make you retreat. All of these are what we want to avoid. Persevere, increase the strength a little bit, let the body adapt slowly, and gradually improve the flexibility of our body.
All-round development When we perform flexibility exercises, whether it is warm-up exercises, relaxation exercises, or special flexibility exercises, we must take into account the overall development of the flexibility of all parts of the body.
When we complete each action, it is not only a joint or a part to complete it, but also several related parts or even the whole body to complete it together. If the development of our flexibility is not comprehensive, it will directly affect the quality of the action and affect the effect of the exercise. Incomplete development of flexibility can also directly affect our body shape.
The training method should be comprehensive. Only through different training methods can our flexibility be fully developed. In the gym, I often see some trainees putting one of their legs on the bar and doing leg press exercises, but I rarely see them doing kicks and leg control exercises, because in everyone’s impression, there are only some Stretching exercises like leg presses are the best way to develop flexibility.
In fact, some dynamic exercises and passive exercises that use external forces to improve flexibility are good methods. Take the development of the flexibility of the back of the leg as an example. After the leg is pressed, you can do more exercises such as kicking, controlling the leg, and mixing the leg to consolidate the flexibility exercise just performed. Only by making full use of these methods can we better improve our flexibility. As we age, the development of flexibility becomes more and more difficult.
The difference of gender and individual differences of each person will affect the development of flexibility. We must take these factors into consideration when doing exercises, and designate targeted exercise methods according to our own circumstances.
What should I pay attention to improve the flexibility of the body?
The correctness of the practice posture, the correctness of the posture is directly related to the development of our bones and joints. Long-term wrong actions can cause bone and joint deformities and threaten our health, so the initial exercises should be completed under the guidance of the coach.
After we have mastered the correct method, we will conduct our own individual training.
The time and frequency of practice can be determined according to your specific situation.
For example, after getting up in the morning, use 10 minutes;
Use 10 minutes after lunch break;
Do it for another 10 minutes at night before going to bed and so on.
You can use these scattered time, or you can take out the entire time of your day (about 20-30 minutes) to do flexibility exercises.
Both methods are fine. Stretching exercises such as stretching tendons require us to continue for a certain period of time. The length of time depends on your specific situation. The exercise should be shorter at the beginning, and the time should be gradually extended. Each part of the exercise should be within 5 minutes. Sticking to 4-6 times a week is the best.
3 The intensity of exercises Every time you perform flexibility exercises, you must gradually increase the intensity to ensure that the body can adapt to the range. And he paused slightly when he was close to his maximum tolerance to get better results. Don’t force yourself, too much intensity can easily cause strain, and too little will not achieve the effect of practice.
4 The body feels that warm-up exercises should be done before the exercises to make the body warm, or the body is already very hot after the exercises. At this time, the flexibility exercises will receive good results. Because the body is relaxed when it is hot, it is helpful for exercises to strengthen flexibility. When practicing, pay attention to adjusting your breathing to relax your body. Breathe as deeply as possible, increase the intensity when you exhale, and keep your body in shape when you inhale. You can give it a try. It will make you feel more comfortable.
How to arrange one’s body training reasonably in life?
Everyone’s day will be occupied a lot of time by work, study, housework, entertainment, etc. After all this, you may be very tired. If you take time out for body training, it seems to increase your burden. Well, let’s talk about how to arrange time, how to choose coaches, peers and venues.
How to arrange time training?
How long is better to practice? It depends on each person’s situation. If you can get to and from work on time at get off work, I suggest you spend 1 to 2 hours a day for body training. It would be better to participate in a training class.
You don’t need to rush home immediately after get off work, you can find a suitable gym or dance classroom to practice. I want to say that taking a full hour a day for body training is very beneficial for us to shape and lose weight.
Maybe most of our friends do not have such a block of time, so we will use the fragmented time.
10 minutes after getting up in the morning, do some stretching exercises;
Pay attention to the walking posture on the way to work;
Pay attention to your standing posture when standing there and waiting for the bus;
Pay attention to your posture when greeting colleagues;
Tired at work, do some relaxation exercises, it takes about 5 minutes;
Do some exercises before going to bed (not too close to bedtime), we can use these times.
Every small action in life can be our practice content. No one in life pays attention to how well your body is trained. What people pay attention to is the generosity and elegance that you show in every gesture.
The specific schedule should be determined according to their own time and training purpose. Friends who want to lose weight are best to set aside 1 hour of practice time every day, and stick to it 4 to 6 times a week. It can be arranged in the morning, after a night of sleep, the body consumes a certain amount of calories. At this time, exercises can mobilize more heat in the body to achieve the goal of weight loss.
It is also okay to arrange to practice in the evening, so you must pay special attention to your own diet. Less calories and more light, the best time to eat after practice is 1 hour later, this can consolidate the effect of your practice. Of course, you can also use the half-hour break at noon and half an hour before and after dinner for specific body training, and the effect will be very good.
In the following question, I will tell you how to use time to reach the destination of exercise.
How to choose your coach?
A good coach can make your training more effective. First of all, you should be clear about your training purpose. If you just want to lose weight, a coach who has a wealth of sports and fitness knowledge and has mastered sports physiology, sports health and other related theoretical knowledge is more suitable for you.
If you want to change your body shape and have a more individual temperament, the coach you should choose not only understands these relevant theoretical knowledge, but also has a certain physical training teaching ability, so that you can develop your own characteristics. Teaching plan. Therefore, the coach you choose should not only have certain professional knowledge and certain teaching experience, but also a serious and responsible person.
How to choose a physical training venue?
General body training will be practiced in a spacious and bright place. There should be at least one wall with a mirror so that you can see your actions during practice. exist
Jumping exercises on the wooden floor can reduce the pressure on the knee and ankle joints and play a good protective role.
Well ventilated, you can breathe enough oxygen to relieve fatigue during training.
If we practice at home by ourselves, then the size of this place must be a space that can meet your range of activities and meet the spatial conditions of the movements you practice. The hard ground is not suitable for jumping movements. Pay attention to protecting the joints of our legs and the abrasion of the spine to prevent injuries.
How to choose a training partner?
Participating in physical training, sometimes you may feel boring, unfamiliar and uncomfortable at first, and for various reasons, you may not be able to persist in training. Choose a partner to participate in the training with you, two people can supervise each other and increase confidence. When you want to give up halfway, can you give you some encouragement when you see that your partner is still insisting on it? Therefore, when you decide to participate in physical training, it is best to find a friend around you who also wants to participate in physical training to practice together, or you can find friends with the same interests in the training class.
In fact, you can also become your own friends, cultivate your own interests, and get more fun from it. Seeing yourself in the mirror is slowly changing, becoming more and more youthful, more and more energetic, “she” in the mirror will encourage you to continue practicing to consolidate your practice results. Whether you choose a companion or not, our ultimate goal is to make your body training more effective.
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