How to relax the ligament of heel hand?

Sit down your ankle first, put your left foot on your right knee, hold your left ankle with your hands, and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and try to stick your stomach on your leg. Four eight beats. Change feet, too. Then the legs. Keep your legs straight and press down. The requirements are the same as above. The third is the vertical fork. The deeper, the better. It is best to stick to the ground. The hind feet are required to stick to the ground and the upper body is upright. The fourth one is a cross. Feet on the ground, feet hooked, other requirements as above. The fifth is to press the crotch. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. Try to keep your knees off the ground, imitate the frog's movements on the ground, and try to keep your soles close to the bottom and the ground, which is why your ass won't stick to the ground (because the toughness has not yet been reached), and then let others help you press your ass down as much as possible (we have been trampled by teachers before)! ! The sixth is the instep. Sit on the ground, put your legs together, jump straight on your toes, then touch your toes with your hands and try not to bend your back. There are many other methods, which are a little theoretical: when exercising ligaments, you must pay attention to the preparation activities, and don't practice too fast and too hard. Especially before winter sports, you should move your limbs. If you don't warm up before exercise, it is easy to cause muscle ligament strain or sprain. The ideal time to practice is before going to bed at night. First of all, get ready, starting from the most basic leg press, divided into speed pressure and slow pressure. Press slowly for 30 or 40 seconds at a time, gently stretch the muscles and feel slight pain. Just press it. leg press, turn it off if it hurts. If you can't reach the target area during exercise, don't force it. You can add rope to help practice. 1. Sitting stretch ligament: the front chest is close to the knee, and the knee should not be bent. Feel pain in leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times. 2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action. 3. There is another simple action I like best: stand up straight, open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend down and touch your toes with your hands. I feel a stretch inside and behind my legs. 4. Press the left and right feet to open, one leg bends and squats, the other leg is straight, and the body vibrates to the straight leg side. Alternate left and right legs during practice. 5, cross: put your hands in front of the ground, your legs are separated into a straight line, and your upper body is prone or sideways. Seven, cross-legged, kneeling cross-legged, feet opposite; Hold your feet with both hands; Upper body forward. There are two kinds of ligaments. It depends on your age. Basically, human ligaments are different around 16 years old. /kloc-After 0/6 years old, the skeleton development is basically stereotyped, so the ligament is also stereotyped. Therefore, young people are advised to use vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile. So/kloc-people over 0/6 years old recommend the static pressure method. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds. Otherwise, it may cause muscle damage in the opposite direction. This static pressure method will keep the ligament stable and flexible for a relatively long time. It takes at least 10- 15 minutes of flexibility exercise to completely pull out the ligament, at least once a day. This way is also a good way to relax after strenuous exercise. Because of these simple stretching exercises, muscles will also become more elastic. Flexibility exercise must be gentle, otherwise it is easy to strain. Before practice, you can do some preparatory activities for the muscles of the waist, hips, knees, ankles and legs. Because the extensibility of muscles and ligaments is related to the temperature of muscles, warm-up activities can improve the warmth of muscles and reduce the viscosity inside muscles, which is beneficial to the flexibility practice of legs. Flexible training, it is impossible not to eat. Otherwise, you can't practice at all. Be prepared for hardship, leg press. Kick lightly when cheating, and keep your legs fast and steady.