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如何快速练成劈叉横叉
更新时间: 2020-10-13 00:00:00  

1、溜腿。目的是热身,可防止拉伤,方法是正踢、侧踢、倒踢等;

2、正压。要求腿放于架子上且绷直,脚尖回勾,头部弹性前颤;

3、侧压。要求腿放于架子上且绷直,脚尖回勾,头部弹性前颤,一胳膊绕于头一侧用手搬脚尖;

4、后压。要求脚面反压于架子上,两臂维持平衡,头部后仰,弹性下压;

5、劈叉。要求横叉竖叉交替进行,弹性下压配合耗压,相互促进。

要点:循序渐进,不可靠猛力蛮压,否则极易造成无谓受伤。

以上几种方式配合搬腿训练,每天坚持进行,并认真练习,训练量以早晚各一个小时为好,尽可能不要间断即可尽快练成。

关键词: 如何 快速 劈叉

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