Dynamic Tapping Exercises for Developing Relaxation
3) Squat to lift the body
a) Purpose: to exercise arm muscle strength.
b) How to do: (1) The initial stance of squatting, legs slightly open, hands flat on the floor between the thighs approaching the knees, and arms straight. (2) Touch of the thighs to the inside close to the elbows (3) Lift both legs slowly up until it is loose and the floor, the elbows can serve as a support on the thigh. (4) Hold this movement as long as possible.
4) Walk face down with your hands
a) Purpose: to exercise arm and shoulder muscle strength
b) How to do: (1) This exercise is done in pairs, one person walking with the palm of the hand, while the partner helps by holding up his legs. (2) This exercise is done repeatedly and alternately with a distance of 10 meters
Abdominal muscle strength training (sit ups)
1) Purpose: to exercise arm and shoulder muscle strength.
2) How to do: a) Early supine sleep attitude, knees bent, fingers intertwined behind the head, and ankles held by friend. b) Lift your body up to a sitting position, hands still behind your head. c) The body is lowered back to the initial attitude. d) This movement is repeated as many times as possible.
Back muscle training (back up)
1) Purpose: to train the strength of the back muscles
2) How to do: a) The initial attitude of sleeping face down, both legs tightly stretched backwards, hands with fingers intertwined placed behind the head, ankles held by a friend b) Lift the body up until the chest and stomach position no longer touch the floor, hands still behind the head. c) Body lowered back) This movement is repeated as many times as possible.
Flexibility training
Flexibility is the ability of a person to carry out maximum movement in space without significant obstacles.
There are (2) two flexural exercises movement techniques, namely dynamic flexibility and static flexibility.
Dynamic Tapping Exercises
Dynamic fatigue exercises are various patterns of simple swinging and spinning movements aimed at developing freedom and smoothness of movement. Examples of movements in dynamic flexibility exercises: rotate arms, swing legs, rotate neck, and rotate waist. The exercises are really for developing relaxation, improving blood circulation, and presenting exercises such as light warm up. to the initial attitude.
1) Dynamic neck flexion training
a) Objective: train the flexibility of the neck muscles.
b) How to do: (1) Tilt the head left and right, touch the left ear to the left shoulder and right ear to the right shoulder do 2 × 8 counts (2) Move the head down, chin touches the chest, and move it to back to look up do as much as 2 × 8 count (3) Look head to the right and left do as much as 2 × 8 count (4) Turn the head to the left and right side. One round of 4 counts do a movement of 2 × 8 counts.
2) Dynamic shoulder joint flexibility exercises
a) Objective: to train the joints and shoulder muscles and expand shoulder movements
b) How to do: (1) First stand up straight, legs are shoulder width apart, and hands are at the sides of the body (2) Then spread both arms straight sideways, then rotate the arms from starting to rotate slowly then quickly and round from small then enlarged (3) This movement is done starting from the movement of turning the arm towards the right as many as 8 counts, then continuing with the turning of the arm towards the left as much as 8 counts.