Side foot stretching yoga, how to train weak side feet?
How to train the weak side foot?
1. One-foot training: focus on weak side feet and do one-foot training. Focus on your weak feet and practice various football movements, such as dribbling, stopping, dribbling and dribbling. Repeat these actions to slowly improve your weak side foot skills and self-confidence.
two。 Confrontation training: conduct confrontation training with teammates or opponents and focus on making breakthroughs with your weak side feet. By confronting your opponent directly, you can quickly improve your weak side-foot skills and decision-making ability.
3. Practice over and over again: practice over and over again to emphasize the use of weak side foot breakthrough techniques and incorporate them into your daily training plan. Take the time to practice and try to simulate the game scene to enhance the fidelity.
The training methods of weak side feet are various, and can be trained through the following steps: 1. Weak side foot training can help balance the strength of the feet and improve the coordination and flexibility of the feet.
two。 Weak side foot training can help you use your feet more flexibly in sports or daily life, reduce over-reliance on one side of the foot, and reduce the risk of injury.
3. Here are some methods and suggestions for weak side foot training: reverse training: consciously use the weak side foot in normal sports or daily activities, such as shooting with the weak side foot when playing football, or taking the initiative to take the weak side foot while walking.
This can gradually increase the frequency and strength of the weak side foot.
Balance training: some balance exercises, such as standing on one foot and jumping on one foot, can help weak feet improve their balance and stability.
Strength training: through some strength training for feet and legs, such as step training, pedal training, etc., can enhance the strength and stability of the weak side foot.
Flexibility training: some foot stretching and stretching exercises, such as toe stretching and sole massage, can increase the flexibility and agility of the weak side foot.
To sum up, through reverse training, balance training, strength training and flexibility training and other training methods, we can effectively train the weak side foot and improve the balance and coordination ability of the two feet.
What is the buttocks? How can ability exercise good buttocks?
Hip extension, hip abduction, hip rotation.
Three action patterns are the key to buttocks training, and all hip exercises are created according to these three principles.
Hip abduction: such as squat, hip bridge, hard pull
Hip abduction: such as side leg lifting (can stand, can lie on the side, or prone position) the main purpose is to exercise both sides of the buttocks to make the buttocks more rounded.
Hip external rotation: such as clam opening and closing, etc., is also training both sides of the hip.
If you want to train your buttocks, in theory, you only need to increase the muscle volume around the buttocks and add a moderate amount of subcutaneous fat to create a plump, upturned buttocks. But it is not so easy to implement. Because the human body in adult women is about 28 years old, the body's basal metabolic rate will gradually decrease. Lower metabolism means less calories are consumed every day, coupled with the body's ability to hoard fat, resulting in getting fatter and fatter and accumulating too much fat.
Training good buttocks is not a single training. I don't just train my gluteus maximus muscles. I need systemic and systematic training. For example, if your body is obese now, no matter how well you train your buttocks in time, you can't see how upwardly your buttocks are. Of course, if you can train your hips to go up, you won't be in bad shape.
Increase the content of muscles around the buttocks, mainly through strength resistance training to train muscle groups such as gluteus maximus, gluteus medius, popliteal chordae, and let muscle fibers bear pressure, tear and destroy muscle fibers microscopically. After that, muscle fibers are repaired and grown through the intake of nutrients such as proteins and amino acids, and new and stronger muscle fibers are re-grown. Then we train, rest, grow and so on, so that the muscles can grow again and again.
There are many specific training programs. Such as squat, hard pull, back leg swing and so on can effectively train to the gluteus maximus muscle. But in the training, the most important thing is to set the movement as the standard, do not care about the quantity and load. It is necessary to isolate the target muscles, feel the force of the target muscles at work, and avoid the compensation of non-target muscles in overcoming resistance.
Take the classic act of squatting, for example, there were no deep squats on the Internet before. In fact, the squat movement mainly trains the legs and is the quadriceps. To see which muscles to train in a movement mainly depends on the joint movements. Squatting is a multi-joint training movement, so the most important joint movement is the extension of the knee joint. Then when doing squats, it depends on the purpose of your training.
If you want to train the gluteus maximus, then in the process of training. The hip joint stretched by the gluteus maximus muscle. It is necessary to pay more attention to this and feel the active force of the gluteus maximus muscle.
If you want to isolate the gluteus maximus training, you have to count the hard pull. Although some so-called coaches say that hard pulling is for back practice, I still focus on joint movements. ) hard pull can well stimulate the gluteus maximus and gluteus medius. Can increase the thickness and width of the gluteus maximus. Others, such as the hip bridge, buttocks and legs, are good exercises for isolating gluteus maximus muscles.
Friends who have just started contact with the training should not be too intense, so they are familiar with the movements and feel the target muscles. Wait for the body to gradually adapt to the training mode and then gradually increase the load. And there are a variety of hip training, there are many ways to practice at home without going to the gym.