How to pull ligament in pole dance

1. How to pull ligament in pole dance

Warm up. First move the joints of the head, hands, waist and legs, and then jog for 15 minutes. (the ligament is easy to loosen after jogging)

It’s about pulling the ligament. It’s done in several steps.

First the ankle, sit down, put your left foot on the knee of your right leg, and hold your left ankle with both hands for two eight beats. Then, hold the posture, press the knee down with one hand, and take two eight beats back and forth. Then hold the posture to put down the left leg, then press the right leg, and try to put your belly on your leg. Four eight beats. Change feet, same.

Then, stretch your legs horizontally and press your body down.

Vertical fork. It is better to stick to the ground as deep as you can go down. It is required that your back feet stick to the ground and your upper body stand upright. (both legs)

Cross fork. Land on your heels and lift your feet. Other requirements are the same as above.

Press the hips and knees to the ground and try to separate them. Pay attention not to lie on the ground. Support them with both hands, press the waist and hips backward and downward, and finally touch the ground.

Instep. Kneel down on the ground, put your insteps on the ground, lie back, and land on your back at the highest level. Be careful. I need someone to help you.

2. Precautions for ligament pulling

When you exercise your ligaments, you must pay attention to doing preparatory activities, not practicing too fast and too hard. Especially before winter exercise, exercise your limbs. If you do not warm up before exercise, it is easy to cause muscle and ligament strain, sprain, shoulder disjoint or foot cramp. The best time to practice is before going to bed at night. First of all, do a good job of preparatory activities, starting from the most basic leg pressing, speed pressing and slow pressing. Slowly press for 30 to 40 seconds each time, gently stretch the muscles, and feel slight pain. Quick press is to press the legs quickly, and the pain will stop. If you can’t reach the target area with your hands during exercise, don’t force it. You can add rope to assist in the exercise.

There are three most important ones, lying down, pressing and pulling, and you should pay attention to your movements, otherwise you will get cramps, dizziness and shock.

3. What are the advantages of pulling ligaments

Flexibility exercises can promote physical health and shape perfection.

When combined with various strength training subjects, such as running, cycling, swimming and boating, flexibility can provide at least one-third of the necessary help in a complete fitness training system.

Flexibility training can reduce the risk of injury.

Most of the injuries caused by daily injuries and sports are external injuries, or joint sprains, and strains caused by excessive stretching of muscles and related tissues. Martial arts athletes who adhere to scientific and regular flexibility training are 50% less likely to be injured than those who lack flexibility training.

When combined with other types of training, flexibility exercises are a good warm-up or relaxation exercise.

Besides the benefits mentioned above, flexibility exercises can also improve the coordination between the nervous system and muscle tissue. If you start flexibility training immediately after finishing a certain exercise, you can recover your tired body as soon as possible.

The skill of pole dancing

Hook and turn with one hand and one leg: hold the steel pipe with one hand, and walk two or three circles away from the pipe in the positive direction. With the help of the inertia of turning, one foot hooks or turns with the pipe on the inside of the knee. At this time, the other leg bends back slightly, the waist is straight, and the body bends slightly and turns accordingly. The rotation usually takes two to three turns.

Turn back with one hand: hold the tube with the right hand, walk in a circle in the positive direction, pull the left leg forward first, hold the tube with both hands, turn back to pull the right leg when the left leg lands, and take the left leg as the center of gravity. At this time, the waist is straight, the right leg is slightly bent back to wrap around the tube, and the whole body turns back around the tube following the inertia of turning back. When turning, loosen the left hand, turn back to the tube, the left foot is next to the tube, the right leg is away from the tube, the body is bent out, and keeps a distance from the steel tube. When the legs land, slightly kneel on the ground.

Flying with both hands: one hand holds the steel pipe and walks in a circle in the positive direction. With the help of the rotation inertia, the other hand also holds the steel pipe, straightens up and flies upward to make a circle. When you turn, you can face the steel pipe and bend your legs. This method of rotation is generally two to three turns, and there are also more turns.

Notes for beginners of pole dancing

The practice of basic skills is boring, so keep your confidence and practice.

It will be difficult to adapt when you start to learn basic movements. Don’t pursue perfection. The standard of movements should be practiced diligently according to the essentials.

Teaching is based on the individual’s acceptance ability and progress. If the action is basically qualified, you can accept the next action to learn. Never aim too high; Don’t walk away. Make sure all the moves you learn meet the standards. Notes for beginners of pole dancing.

In the process of learning, it is also a time to develop your creativity and ability to produce your own products. Don’t rely on the finished products taught by teachers. This can’t make you an excellent dancer. Learn to integrate and develop what you learn in learning, and draw inferences from one instance.

When learning basic movements, don’t rush for success and style; Only by accumulating certain dance elements and practicing in the process can we form our own style

Notes for beginners of pole dancing

One month’s action after entering the class is an important period for learning, and you can’t slack off; If confidence is unstable, we will stand still and lose all previous achievements.

In addition to the standardization of actions, don’t rely too much on the teacher. Learn to give play to yourself.

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