How to do flexibility training

In fact, making an easy-to-use flexibility training stand is not that complicated. First anchor the usage scenario and finalize the core content, then adapt the visual layout and choose the right durable materials, and basically there will be no mistakes.

I used to help a friend who opened a fitness studio to make three stand-up signs in different locations. The content in the public training area is very different from that in the private training area and entry-level rest area. In the public area, everyone scans it before and after practice, so there is no need to pile up too academic content such as PNF stretching and muscle tension. The most commonly used pre-practice dynamic stretching and post-practice static Just pick the 5 most common movements for dynamic stretching and put them up. Each movement is accompanied by a simple figure, and a red cross is marked next to the error-prone points, such as standing calf raises and stretching without locking the knees, and hamstring stretching without arching the back. It is much more practical than having all the correct diagrams. When the gym first opened, people always asked what to pay attention to when stretching. After the signs were put up, 80% of the people asked.

Speaking of content, there are quite different opinions on whether the fitness circle should mark the precise stretching duration on the cards. Many professional coaches think that it is necessary to limit the number of seconds. Dynamic movements should last for 30 seconds and static movements should last for 20 to 30 seconds. Novices can just follow the instructions and it will not be easy to make mistakes. There is also another group of people who think that there is no need to be so stuck. Every time My personal flexibility foundation is far behind. It is more flexible to mark "hold if there is a feeling of stretch but no pain". When I was doing it, I put both types. Next to the seconds, I added a line of small words: "Beginners can stick to the duration first, and then adjust according to the body feeling after getting familiar with it." After using it for almost a year, I did not receive any negative feedback. On the contrary, many novices said it was considerate.

Don’t rush to place an order after the content is finalized. Typesetting actually has a greater impact than you think. After all, the signboard is for quick scanning and not for reading word for word. Just like when you go to a street milk tea shop to order, you must be overwhelmed by the page of densely packed menu, right? The height of an ordinary vertical exhibition stand is about 1.6 meters. When standing, ordinary people's sight falls in the range of 1.2 to 1.5 meters. The most core movements and error-prone reminders are placed in this position. Just put a large and eye-catching slogan at the top, such as "If stretching is not done in vain, it will hurt", and at the bottom put less urgent precautions, such as acute strains, joint discomfort, don't deadlift, etc. Everyone can see it by looking down and it won't delay things.

By the way, don’t be cheap when choosing materials. When I first made it, I chose ordinary spray-painted cloth in order to save money. The gym turned on the ultraviolet disinfection lamp every day, and there were always people resting next to the sign. The words were worn out in less than three months. Later, I changed to a UV-resistant acrylic hard sign. It has been used for almost two years and it is still as good as new. In fact, it is more cost-effective.