What are the ways to improve your flexibility?

When playing football, athletes should use their limbs to complete difficult technical movements, which requires that their bodies have good flexibility and can adapt to the requirements of technical movements. Flexibility is related to everyone's natural physical quality. Of course, practice the day after tomorrow is also very important. Practicing flexibility correctly helps to improve flexibility. The following article introduces some simple flexibility exercises, hoping to help everyone.

operational approach

0 1

Shoulder pressing exercise

Find a suitable walking object according to your height, step on the walking object with your arms straight, lower your head and press your shoulders vertically, keep your head lower than your arms for about 20 seconds, relax and repeat this action. When doing this action, it should be noted that with the progress of the action, the width of both arms and the range of bow are constantly increasing, which makes the shoulders feel pulled, but prevents strain.

02

Forward elbow and shoulder exercises

Cross your hands and fingers, straighten your arms and push your palms outward 10 second. Then, twist the left arm forward, pull the right arm down 10 second, and then raise your arms straight over your head 10 second.

03

Push back elbow and shoulder exercises

Just like the last action, the difference is that the arm is behind you, pushing and pulling to the back of the body, and the arm needs to bend when it is lifted behind the body.

04

Body and ankle pressing

The instep of both feet is close to the ground, the heels are close together, the toes are slightly separated, and the buttocks are kneeling on the knee joint. For a long time, the ankle joint is gradually pressed with the buttocks, and the movement range changes from small to large, lasting about 20 seconds. Friends with good flexibility can also lean back and touch the ground when their flexibility reaches a certain level.

05

Cheating behavior

Stand where you are, take a big step with your feet apart, and gradually move your feet outward until your thighs touch the ground as much as possible. When your thighs touch the ground, hold for 20-30 seconds, then straighten your arms and lean forward to touch the ground as much as possible. If the flexibility is poor, don't force your legs to land. According to your physical condition, as long as you can make your body feel stretched to the greatest extent, you can achieve the purpose of practice.