30 How to Become a "Rubber Man"

30 How to Become a "Rubber Man" At this info this is the 30 How to Become a "Rubber Man", has been shared on this blog completely from start to finish. Hopefully this info will be useful to you and can be practiced.

Title : 30 How to Become a "Rubber Man"
Link : 30 How to Become a "Rubber Man"

"Rubber man" is a term for people who are very adept at stretching their bodies so that they can carry out various postures, especially because they have a very flexible and strong spine. Maybe you think that rubber humans are born with muscles and joints that are already flexible. In fact, you can also do some basic postures if you are diligently practicing and stretching your muscles regularly.^[1] Get used to warm up before exercising so that the muscles are not sprained or injured. Look for professional coaches who usually train rubber humans if they want to increase their flexibility and do challenging postures like them.

Step

Muscle Stretching

Know 2 types of rubber humans. As per the ability to do backbone extensions, there are 2 types of rubber humans: front bender and back bender. Front bender is a rubber man who is adept at doing postures by bending his body forward. Back bender adept at doing various postures by bending your body backwards.
- Woman is considered back bender which is good, but men are also able to do a curved backward posture with lots of practice to increase flexibility. So, don't give up just because of gender. The younger, the easier!
- Rubber humans use their skills to hold performances by doing posture after posture continuously or in the form of dance. With diligent practice and perseverance, you are able to compose your own movements to display the best posture.
Warm up before stretching the muscles. Get used to warm up before exercising, especially before practicing stretching muscles. In addition to preventing injury, this exercise smoothes the blood flow and flexes the body.^[2]
- Begin stretching exercises by twisting and flexing the joints. Stretch each joint with the range of motion as wide as possible, for example rotating the neck, wrists and ankles. Do each movement slowly because you only need to stretch the joint, not make it tense.
- Do cardiovascular exercises for at least 30 minutes, for example by walking, running, star jumping, or rowing (rowing movement). Muscles become more flexible when normal body temperature rises 1-2 degrees. Cardiovascular exercise is useful to accelerate the rhythm of the heartbeat and make the body sweat a little so that the stretch feels more comfortable.
Stretch your legs. This exercise is useful for flexing the leg and hip muscles that are needed when you posture with a wide range of motion.^[3]
- Stand straight then move your weight to your right leg and press your right toes firmly to the floor. Hold your left toe with your index finger and middle finger then lift your left leg slowly while maintaining balance.
- Lift your left leg as high as possible then straight up. Try to straighten your left leg up to perpendicular to the floor then hug your left calf with both arms. This exercise is useful to flex leg muscles.
- To flex your right leg, repeat the same movement by stretching your right leg up.
Stretch your hip muscles. Flex your hip muscles so you can posture like a rubber man. The following movements are usually done to flex the hips while practicing yoga while breathing deeply a few turns of breath.^[4]
- Do it lunge by Step :ping your right foot forward and stretching your left leg backwards. Make sure the right knee is not more advanced than the heel and the left foot rests on the ball of the foot to maintain balance. Swing your body forward and back slowly while feeling the stretch on your right and left hips. Then, place both palms on the inside of the right foot and then lower the left knee so that the shin and back of the left leg touch the mattress.
- Inhale and lower your body to the lowest possible mattress while straightening your arms, bending your elbows, or resting on your forearm. Breathe deeply while feeling stretch in the hip area. Hang on for 6-8 rounds of breath.
- Return to the starting position by resting on your palms and setting your left toes on the mat. Then, move your left foot forward to close your feet together. End this movement in the position of bending the body forward.
- Do the same move by Step :ping your left front foot and straightening your right leg back.
Increase flexibility by doing posture split Perfect. This posture is useful for flexing the leg and hip muscles. Depending on the level of flexibility, you may only be able to do half split or you can touch the floor. If you can't do it split perfect, make it a habit to practice split as part of a routine stretch.^[5]
- In order to do split perfect, point both feet forward and then move your left foot 90-120 cm backwards. Slide both feet little by little to get away from each other until both palms touch the floor next to the right foot.
- Use your palms to rest while continuing to shift the soles of the feet until the pelvis touches the floor. At this time, you are doing a posture split Perfect. Align your arms up and face your face forward. Breathe deeply 6-8 rounds of breath.
- After that, place your palms on the floor beside the pelvis to end the posture split. Use your palms to close your legs together. Sit in the middle of the mat while bending your knees and then stand slowly.
- Do the same movement to train the other side of the body with the left foot in front and the right foot behind.
Do it like that. The posture is very useful to strengthen the back muscles and increase the flexibility of the body. Rubber humans must have very flexible backs. Practicing beautiful postures is a great way to safely challenge postures.^[6]
- Lie on your back on the floor while bending your knees and straightening your arms at your sides. To determine the right position of the foot, make sure the fingers can touch the heel.
- Place your palms on the floor right next to your ears with your fingers pointing to your shoulders. While breathing, press your feet and palms to the floor, lift your head, then place the crown on the floor. Take a break without relying on your head. Then, use the strength of your arms and legs to carry out your posture by lifting your body and head as high as possible.
- Hold 6-8 rounds of breath while relaxing your neck and evenly dividing your weight on both hands and feet. At this time, you can feel stretching your back muscles.
- To end the shadow posture, bring your chin to your chest and lower yourself to the floor slowly. Take a break by swinging your legs to the left and right and then doing the posture once again. However, do not force yourself when doing kayang if your back is not flexible enough. Repeat the posture if the physical condition is still strong.
Practice at least 1 hour a day. Rubber humans stretch at least 1-3 hours a day to maintain body flexibility. Make a commitment to practice 1 hour a day then increase gradually to 3 hours a day. You may practice stretching every morning, afternoon, and night for 1 hour each.
- If you forget or don't have time to practice stretching for 1 day, your body's flexibility decreases and the time needed to perform a certain posture is longer.

Make a series of postures to practice

Perform a scorpion posture. This posture is a basic posture that requires flexibility in the legs and back. Get used to stretching your leg and back muscles before doing this posture.^[7]
- Stand with your left foot while raising your left hand at shoulder level. The left hand functions to maintain balance and help you focus while doing the scorpion posture.
- Lift your right leg back while bending your right knee. Hold the right toe with the right hand and straighten the right foot up. Keep balance by looking at the fingertips of your left hand while straightening your right leg.
- Try to stretch your right leg up as high as possible. Raise your left hand above your head then close it with your right hand to hold your right leg. Currently, you are doing a scorpion posture.
- Perform a more challenging scorpion posture by moving both palms little by little until you can hold the shin. Pull your right leg up until it's straight. Right now, you are doing a perfect scorpion posture, one of the postures commonly used by rubber humans.
- Do the same movement to train the other side of the body by lifting your left leg up.
Do the shadow posture then stand up again. This posture is a variation of the standard posture that is useful to flex your back muscles and strengthen your abdominal muscles.^[8]
- Stand on the mat while stretching your feet together hip-width apart and stretching your arms up. Make sure both arms are straight and strong so that the head does not hit the floor when you lower your body to do the shadow.
- Look at your fingertips while straightening and strengthening your arms as you look back and lower your arms down. Make sure you keep looking at the tips of your fingers when your palms touch the floor.
- As soon as you make a posture, move your weight to your heels and lift your palms from the floor. Look for a balance center so that your arms can hang when you are in a breech position. Hold your right knee with your right hand and left knee with your left hand while feeling a comfortable back stretch.
- To get back up from the posture, put your palms back on the mat. Use the abdominal muscles to lift the upper body so you can stand back slowly.
Do it split while bending your knees. This posture is a variation of split perfect for showing off your muscle flexibility and posture to look cooler.^[9]
- Do it split perfect by straightening your right leg forward and left foot back.
- Raise your right hand over your head then point back. While breathing, bend your left knee slowly then hold your left foot with your right hand. Tighten your head so you can put your left foot on your forehead. Hang on for 1-2 rounds of breath and then end the posture split.
- Do the same movement by stretching your left leg forward and right foot back. Raise your left hand then aim back to hold the back of your right foot.
Practice doing postures chin stand. When rubber humans act, this posture is a very difficult posture and is a long-awaited spectacle. Make sure you do this posture with very slow movements. Don't forget to warm up first.^[10]
- Start practicing by doing a posture posture, then place your palms between your legs until you can put your chin on the mat. Make sure both elbows are bent at the side of the ear and as little as possible resting on the chin.
- Use your chest muscles and back muscles to support your body when you raise your hands from the floor. If you want to practice a more difficult posture, place your palms on the floor and lift your feet off the floor. Once you are able to do this posture comfortably, try bending your knees and touch your toes to the top of your head.
- To end this posture, press your palm on the floor to the side of your chest. Lift your legs up then lower to the floor in front of your chest. Lift your head and body from the floor and then sit back or remain lying face down to take a break.
Set aside time to practice 1-3 hours a day. Just like stretching, the posture above must be trained as often as possible consistently. You have to practice 1-3 hours a day to increase flexibility and strength.^[11]
- Make a series of movements by doing several postures continuously. For example, do shadow, stand up, then split the perfect or the last one chin stand. Adjust each movement to the rhythm of the song. Over time, you can compile your own set of movements consisting of 4-5 continuous postures that are in harmony with music.

Using a Professional Guide

Watch guide videos practicing through the internet. Many online videos that you can watch to learn the movements and how to stretch correctly. Look for a video that presents a series of professional rubber man postures as a visual reference for compiling your own series.^[12]
Join in class. You can practice in classes that are in art schools, fitness centers, and yoga studios. Find a coach who is a rubber man and is experienced. Make sure he is able to guide you to stretching exercises and do various postures in a safe manner and the right technique.
Practice privately. If you have trained so that you achieve certain abilities and want to end up a more difficult movement, look for a trainer who works as a rubber man. For that, try to get references from the community that organizes shows, via the internet, or private courses. Ask the trainer about instructors who can teach you privately.^[13]