This article, John List, is one of the members of the United States, the core of Fuko, and Journal of Li Xiaolong, "Journal of Li Xiaolong". It is the only one of the world's uniqueness of Mrs. Li Xiaolong, and publishes Li Xiaolong notebook, training diary, letter recording, video, record film column writer, has been organized and published in the first ~ 6 volumes of "Li Xiaolong Library" And the widespread concern and warm welcome from the theoretical research in the all over the world. We will publish the unique flexibility training law of Li Xiaolong in two phases. It seems that it seems that it is very unwise to debate the importantness of the flexibility of martial arts. But in any case, ordinary people believe that the flexibility of the martial arts is nothing more than jumping into the air, making a visual flying kick. In addition to the squid, Taekwondo, karate, French leg tattoo and China Northern Kung Fu, flexibility is not the main course in most martial artists. Why do you need flexibility training? Lower self-defense, do not talk, good flexibility can cause you to attack any at any time, even in non-self-defense, there are many reasons to explain why you This practice is needed, although this factor is often ignored in a complete fitness training program. 1. Flexible exercises can promote health and perfect body shape. When combined with various strength training subjects, such as running, cycling, swimming and rowing, and flexibility can provide less than one-third of the necessary help in a complete fitness training system. 2. Flexibility training can reduce the risk of injury. Most of the damage caused by daily injuries and motion is external damage, or a strain caused by excessive stretching of the joint twist, muscle and related tissue. The martial arts athletes who adhere to the scientific laws are 50% less than those in the lack of flexible exercise. 3. When combined with other types of training, flexibility exercises is a good warm-up or relaxation. The benefits of the above-mentioned benefits are removed, and the flexible exercises can also improve the coordination of the nervous system and muscle tissue. If you start the flexibility training immediately after you have finished a move, you can restore your tired body as soon as possible. 4. Flexibility exercises can improve your competitive level. A martial arts athlete with a good flexibility will be more relaxed and wonderful. Can you imagine a muscle zombie gymnast, what is the way? Once the athletes have good flexibility, they will have an advantage than other athletes in psychology and physiology. 5. The reasonable flexibility training is actually a pleasure. Have you had a feeling of stretching the whole body after waking up in the morning? Very comfortable, is it? The author has a manuscript of Li Xiaolong, and found that he got up a morning to the Mother's Help Dan Eric. Training project, this is a good way to make your body feel uncomfortable when you face a new day. What people need to make flexible training? As the other sports students are recognized, everyone can carry out regular flexibility exercises, no matter whether they are young and young, and have not age. Some elderly people can do flexibility exercises due to other exercise due to the trouble of orthopedic diseases. The toddler child has to practice flexibility with his parents. All martial arts athletes should include flexibility training into their entire training programs. Usually, women are better than men, and the child's flexibility has a stronger plasticity than adults. When do you perform flexibility training? Because the author has reached more than 20 years, and is fortunate to work with athletes in today's major sports, it is more likely to approach them and observe their sports habits, so they have been summed up. Accurate experience in flexible exercises. First, a person who cares about his flexibility, health, appearance, and sports, regardless of men and women, at least 10 to 15 minutes of flexibility exercises. If you can persevere, you will gradually promote your joint and muscle flexibility, if you can insist on exercises every day, progress is 4 ~ 5 times, and the author has also contacted some flexibility. Athletes, they insisted that two flexible training will have made amazing progress. The best time for a martial arts starting flexibility exercises is to start their martial arts training - but not think that this is achievable.
Many athletes will have a flexibility exercise before the game, which is almost a subconscious action. For example, you will see the track and field athlete will stretch the calf before running, and the basketball player has rushed to stretch his hind leg ligament. In fact, such a short flexibility exercise is minimal. In order to make the flexibility practice truly warm-up, the duration must be kept within 10 to 15 minutes and a flexibility exercise for each part of the body. Also in this way, flexibility exercises are also a very good relaxation after tension martial arts training. If you can do this, you will be shocked by the recovery of physical strength. For most people in us, the most ideal time in flexibility is within a two hours before going to bed in the evening, Li Xiaolong also conducts such exercises even when watching TV at night, which is to mitigate and eliminate the fatigue of a day. great help. In any case, after a night of special flexibility exercises, you will be very easy and able to sleep. How to perform flexibility training? The author sometimes surprised the excessive dangerous flexibility training of some athletes. When they stretched too fast or contracted, they were too fast, so they practiced a lot of valuable things, as well as injured. Accurately, flexibility training is a very soft exercise, you must learn gentle, otherwise you will not pay. Because the joints and muscle activities are too large to lead to their own injuries. Life has given the body two protection machines, which are special nerve cells. One type of nerve cells will transmit signals to the brain center when the muscles are excessively stretched, and the second neuron cell is part of the protective function, referred to as "tensile reflection", when the second nerve cell feels some kind When the tensile movement is too fast, the brain central nerve reflectively shrinks the stretching muscles, which acts as the "shock absorber" of the car, which will slow the movement until the muscles may be injured until it is terminated, just like you from the table Under jumping, the muscles of the thighs produce reflection to reduce the truth of vibration. When you excessively stretch a muscle, start "tensile reflection", the neural tissue will send a signal to the brain to stop stretching or attenuate tensile strength. Some people think that force shrinkage can promote stretching and the effect is faster, but the result is counterproductive. Because of the role of "tensile reflection", the stretching muscles shrink, and the original intention of your sufficient stretching can be said to go back. In order to fully stretch muscle (or joint), you must be gently exercised to avoid "tensile reflection". It takes three or forty seconds to gently perform flexibility practice until the stretching muscles produce slight pain, which is the critical point of the body allowed to stretching, over this point, the muscles may be straetted. Now you have enough knowledge to understand the various conditions needed to "perfectly stretch". Whether you choose a flexible exercise method, you must spend three or forty seconds to gently stretch. If you go to the critical point, you will go back to the recycling until the pain disappears. If you enter the "stretchable area", keep this stretchive posture 20 for 30 seconds (but should take this posture for 1 ~ 2 minutes), then make a short breath - even though you need Keep the normal breathing rhythm, and finally reach the complete relaxation of your body and mind. You can repeat this action after 1 minute, or you can carry out the next practice. If you want to get the biggest benefit from your own flexible training program, you must find your own "stretching area", only in this "region", you can get what you expect. thing. How to grasp the progress of flexibility training? Those who have never been flexible training - regardless of their motion levels, the attention should be followed by the various precautions. Because if the action is excessive, you may take your muscles at any time. Correct moderate flexibility training does not require too much power, but your muscles will become more elastic due to these simple stretching exercises.
