We will find that the flexibility of many adults is not as good as that of children. This is mainly because some joints and muscles of children are still growing and have not become very stiff. If you want to practice flexibility, it is best to start practicing with children or teenagers, which will make it easier. So do you know what flexibility training methods are for teenagers? Let’s take a look together!
1. Static stretching
Sit on the ground, stretch your legs forward, bend your upper body forward hard and hold your ankles with both hands, and maintain this posture for more than 6 seconds. When the stretched muscles no longer feel slight pain, the upper body can continue to press down and increase the forward bending angle of the body, thus achieving the effect of improving the athlete's flexibility. You should take it easy when stretching. You can also use weight-bearing exercises during stretching exercises. Each group lasts about 30 seconds. The number of repetitions varies from person to person and must be flexibly controlled. Basically, the number of repetitions for young athletes should be 50%-70% of that of adult athletes. Relaxation exercises or massages should be arranged during intervals.
2. Knee joint stretching method
Hold the ankles with both hands, push the knee joint as far as possible to the side and downwards, bring the upper and lower legs completely together, perform static exercises on the knee joint, stretch the knee joint capsule and nearby muscles, and maintain the position for 30 seconds. Mainly aimed at improving the flexibility of the outside of the knee joint. In-situ wheel pedaling and stretching: Raise one leg and raise the knee joint to simulate the circular motion of pedaling in situ. The knee joint is required to fully extend and relax.
3. Ankle stretching
Ankle joint dorsiflexion: Fix the foot surface with your hands, press the main sole of the foot with your thumb, so that the ankle joint is in a dorsiflexion position, forming a sufficient force behind the ankle joint. The force should be evenly changed, and the initial training should not be too large. It can mainly prevent ankle inversion injuries.