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At 34 years old, it's the way adults do it

2018-03-26 08:00:15

At the age of 30, I fell in love with dancing. At the beginning, I only learned from videos by myself. Three years later, I actually grew up a lot. I can dance several dances of various ethnic groups, so I began to have higher requirements on myself and began to learn from professional teachers. Finally, all of them were broken by my persistence, and even my dance teacher praised me. Today, I will share with you my method of practicing horizontal fork. If you need another method, leave a message later.

Tools/Materials
1

Put poles or solid walls

2

Cat claw shoes

Methods/Steps
1

Warm up: Use any way to warm up, run, or little dance, or yoga, you can. Warm up before every practice.

2

Push the leg on the bar: side to the bar, the leg inside the bar will be open through the suction leg, the ankle is on the bar, the leg is different when pressing the foot is toward the ceiling, and the heel is pushed out. The main leg and upper body stand straight, put the inner hand of the bar in front of the abdomen, the opposite hand is raised to the ear, so that the body is bent sideways in the direction of the bar, a group of 20, slow first and then fast. Do two sets at a time.

3

Ground leg press: kneel down, stretch one leg to the side of the body, stretch the toes, the inside of the feet to the ground, the two hands in front of the body to support the ground, and shake down the inside of the legs. 20 on each leg. Pay attention to your own awareness and breathing, so that the ligament of the inner thigh actively relax, not resist.

4

Kicking: The same as kicking, standing in the face of the bar, holding the bar, opening the legs outside the toes, the instep is strong, kicking the legs straight up to the outside, slow first and fast, a group of 20, each leg do two groups.

5

Party frog: As far as possible on the smooth floor, two knees under the towel, two knees outward spread, knees knees, two thighs and hip joints into a straight line, big legs 90 degrees, two feet on the wall, the upper body prone on the floor, if prone can not go down, find pillow support, in short, ensure that you relax, and then control here, the first control 3 minutes, get up and rest, under one leg, Massage the ligaments in your inner thighs and then start lying for about 20 minutes. Then find someone to help press the buttocks down, exhale, breathe out the air held in the abdomen, take the initiative to find the floor, press to the limit, keep 2 or 2 minutes to get up and close the hip. Insist every day, it is estimated that insist on 1-2 months, you can go down.

6

Open transverse fork: After the frog to lie down, you can open the transverse fork against the wall, the medial ligament of the knee may not be open enough in the early stage, so the upper body may not be prone to the floor, the strength of the arm support is limited, you can pad the pillow under the body, here, the first time to spend 1 minute, get up and relax, continue to return to the position just now for 5 minutes, get up. When the inside of the knee can touch the ground in the later period, the upper body can also touch the ground, at this time, the legs are close to the wall, the hands in front of the ground, push your hips to the wall until the hips touch the wall, and then find someone to help press down until the hips touch the ground. Stick to it every day, this may be slow, don't worry, believe that persistence will have results. The specific time depends on everyone's endurance and perseverance, if you can stick to it every day, it is estimated that 3 months will be on the line, I have children at home, in the autumn and winter days stopped, only spring and summer insist, so it took about 1 and a half years to go down. If you can stick to it every day, 2-3 months is certainly not a problem.

Matters needing attention
1

Warm up, press your legs and kick your legs before each exercise.

2

Don't push yourself too hard, do your best every time

3

Do it with awareness, and gradually relax the parts that you feel tense

4

It's about persistence. Don't give up

5

When lying on the frog, pay attention to the pelvic floor muscle tightening, the ischium pushing back, you can protect your pelvis, otherwise, it may damage the pelvis.

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