Question 1: How to stretch leg ligaments How to stretch leg ligaments Do you love this?
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Question 2: How to stretch the ligament 1) It depends on your perseverance. If you can persist, it usually takes 2 months. You must insist on practicing every day, first do some flexibility exercises (that is, preparatory exercises for physical education class), then jog for 10-15 minutes or do a few sets of high leg raises, and then test the leg press. When pressing your legs, relax your muscles and don't tighten them just because of pain. And when pressing your legs, you should press them to the limit and then shake your body slightly up and down. If you feel that the thigh muscles are shaking violently, you should tighten them slightly, otherwise it will cause ligament or muscle strain.
In short, it all depends on your own will. You must stick to it. Note: Leg pressing is not something that can be done successfully in one or two days, so don’t show off, otherwise you will be seriously injured
When exercising ligaments, you must pay attention to preparatory activities and do not overdo it. Too fast, too hard. Especially before exercising in winter, you should move your limbs. If you do not warm up before exercising, it can easily cause muscle and ligament strains or sprains. The ideal time to practice is in the evening before going to bed. First do the preparatory activities, starting with the most basic leg press, divided into speed press and slow press. Use slow pressure for thirty to forty seconds each time to gently stretch the muscles until you feel slight pain. Quick pressure means pressing your legs quickly and the pain will subside. If you can't reach the target area with your hands during exercise, don't force it. You can add a rope to assist the exercise.
1. Sitting ligament stretch: bring the chest closer to the knees, and do not bend the knees. If you feel soreness in your leg ligaments and back, stop stretching and take two deep breaths, then slowly return to the starting position. Repeat the action 12 times.
2. Horizontal ligament stretching: slowly pull up the straight left leg, do not bend the knee, tighten the buttocks and thigh muscles, stop stretching until the thigh is at right angles to the body, do this twice Take a deep breath and slowly return to the starting position.
3. There is another simple action that I like the most: stand up straight, with your feet shoulder-width apart, your toes pointed outward in the direction of your legs, don’t bend your feet, and bend your body downwards. Touch your toes with your hands. Feel a stretch in the inside and back of your legs.
4. Stand with your feet left and right, bend one leg and straighten the other knee, and vibrate the body to the side of the straight leg. During the exercise, alternate the left and right legs.
5. Horizontal cross: Hold the ground with both hands in front of the body, separate the legs to the left and right in a straight line, and lie prone or sideways. 7. Cross-legged and lean forward. Sit cross-legged with your knees bent and the soles of your feet facing each other. Hold your feet with both hands and bend your upper body forward. As for ligaments, there are two ways to pull them. It depends on your own age. Basically, there is a difference in a person's ligaments before and after the age of 16. After the age of 16, bone development is basically finalized, so the ligaments are also finalized. Therefore, for young people, it is recommended that they use the vibration method. When doing a good stretching position, stretch the ligaments to their limit through vibrating movements. The effect of pulling like this is obvious. However, for people with relatively mature bones. This method only provides short-term ligament stretching. And it is very dangerous and easy to get injured. Therefore, it is recommended to use the static pressure method for those over 16 years old. Hold an extreme position for 30 seconds, rest for a few seconds, and then maintain this position. It is generally recommended that the extreme stretch position should not exceed 30 seconds. Otherwise, muscle injury in the opposite direction may occur. This method of static pressure will maintain stable flexibility of the ligament for a relatively long period of time.
Fully stretching the ligament requires at least 10-15 minutes of flexibility exercises, at least once a day. This method is also a good way to relax after intense exercise. Your muscles will also become more elastic as a result of these simple stretching exercises. Flexibility exercises must be done gently, otherwise it is easy to get injured.
(2) Methods of stretching ligaments
1. Basics (suggestions for newcomers):
1. Countdown: do the splits as much as you can bear Stop after reaching the limit, then count down from 10 to 1, and then relax. Repeat this several times. But be careful, be sure to count to the maximum limit you can bear - that is, when you are in so much pain that you can hold on for 10 seconds. Otherwise it will have little effect. (If you can’t stand it for 10 seconds, you can endure it for 5 seconds first, step by step, but it’s best not to go below 5 seconds).
2. Anytime: When you are at home alone and you are tired from studying or working, you can try stretching. You don’t have to endure much pain (but it shouldn’t be too easy). Just hold it casually The heart that pulls the ligaments. Although the effect is not very good, as long as you find time to pull it like this every day, %
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3. Resource utilization: When training with the Taekwondo Association, the most important thing is So let a coach or a member with better ligaments help you press it. Because they themselves have been pressed before, compare... >>
Question 3: How to stretch leg ligaments and how to exercise leg muscles to stretch ligaments: such as doing splits, this is the best Yes, the highest level of one-character horse.
Exercise the legs: there are too many movements, such as squats, lunges, jumping lunges, single-leg squats, frog jumps, etc.
For specific training methods, you can go to Baidu Look for relevant fitness websites, or you can go directly to the Gods and Goddess Bar to have a look!
Question 4: How to train the legs to stretch the ligaments? There are two types of flexibility training methods, one is active practice and the other is passive practice.
The active practice method means that the practitioner relies on his own strength to lengthen the muscles and increase the flexibility of joint activities; the passive practice method means that the practitioner uses the help of others to lengthen the muscles with the help of external forces. , and increase the range of joint movement.
1. Training methods for leg and hip flexibility:
(1) Positive leg pressure: mainly used to develop the flexibility of the posterior leg muscles. Stand facing a crossbar or an object of a certain height, lift one leg, place your heel on the crossbar, and hook your toes tightly; hold your hands on your knee joints, straighten your legs, straighten your back, straighten your hip joints, and place your upper body in front of you. Bend and perform a pressing vibration movement forward and downward. Alternate legs. Key points of the action: Both legs should be straightened; the lower back should be straight when the upper body is pressed forward and downward. During compression, the amplitude increases from small to large until you can touch your toes with your chin.
(2) Side leg press: Mainly use bundles to develop the flexibility of the inner leg muscles. Face the crossbar or an object of a certain height sideways, support one foot, lift the other foot, place the heels of the legs on the crossbar, and hook the toes tightly; straighten the legs, keep the back upright, the hip joints facing forward, and then the upper body The leg on which the yokogi is placed is tilted sideways to press the vibration. Alternate left and right legs. Key points of the action: Keep the upper body upright and press the vibration to the side and downward; the amplitude of the vibration gradually increases, and the hip joint is always facing the front.
(3) Back leg press: Mainly used to develop the flexibility of the muscles on the front of the leg. With your back to the crossbar or an object of a certain height, support one leg, lift the other leg behind you, put the instep on the crossbar, straighten the legs and instep, keep the upper body upright, with the hip joint facing forward, and the upper body tilted back And do the pressing vibration movement, alternating the left and right legs. Key points of the movement: straighten the knees with both legs, stand with the supporting leg upright and all feet on the ground; straighten the chest, expand the hips, and bend the waist backward; the amplitude of the back pressure vibration gradually increases.
(4) Front leg press: Mainly used to develop the flexibility of the posterior leg muscles and hip joints. The practitioner bends one leg to support the knee, and stretches the other leg forward, with the heel touching the ground, the toes hooked upward, and the ankle joint tightly flexed; the practitioner holds the extended foot with both hands and bends the upper body forward; bends the elbows with both arms and exerts force with both hands. Pull, while your upper body bends your hips and bends forward as much as possible, touching your toes with the top of your head and chin. After a moment of pause, straighten your upper body, relax slightly and then do the next exercise. Two *** are carried out alternately. Key points of the movement: straighten your chest and back, bend your waist and bend forward; straighten your knees and sit on your hips, bend your hips and touch your feet.
(5) Step-down leg press: Mainly used to practice the flexibility of the inner thigh and hip joint. Specific method: Stand with your feet left and right, bend your left leg in a full squat, and touch your whole foot to the ground; straighten your right leg, straighten your knee, buckle your toes in, and extend as far as possible. Then, without raising the upper body; stand up and shift the center of gravity of the body from the left foot to the right foot, forming a footstep on the other side. You can hold it with one hand and press the other knee with the other hand to press down and vibrate. You can also grasp the left and right feet with both hands respectively, and perform downward pressure vibration and shift the body's center of gravity from left to right. Key points of the movement: Keep your chest and waist high, gradually exert force when lowering the vibration, and be steady and slow when moving left and right. Open your hips and sink your hips, lift your chest and press down, so that your buttocks and inner legs move as close to the ground as possible.
In addition, there are lunge leg presses, side leg presses, waist circles, waist flexion and extension, front, side and back kicks, front kicks, vertical splits, etc.
Basic requirements for flexibility training:
1. Master the best degree of flexibility development, not necessarily the maximum;
2. Handle flexibility well The relationship with strength quality, emphasizing the elasticity of muscles and maintaining muscle contraction strength;
3. Implement the principle of step-by-step and coordinate the relationship between the intensity of stretching force, the number of repetitions, practice time and other work-related factors. , do not use excessive force;
4. Use the index difference between active flexibility training and passive flexibility training to detect;
5. Flexibility training must be carried out persistently and frequently; < /p>
6. Pay attention to the relationship between flexibility and temperature, time and fatigue.
Question 5: How to pull the ligament and quickly stretch the ligament. 7 correct postures for leg pressing:
1. Positive leg pressing
Facing a certain height Objects, such as high platforms, tables and chairs, stand with your legs together, lift your left leg and place your heel on the ribs, lift your toes, bend your ankles tightly, and place both hands on the knee of your left leg. Straighten your legs, straighten your waist, and retract your hips at the same time. This is something that many people don't notice. Bend your upper body forward, vibrate your legs forward and downward, gradually increase the strength, and then switch legs. Depending on your flexibility, you can touch your toes with your elbows, forehead, or even your chin. Key points of the action: both legs should be straightened; the lower back should be straight when the upper body is pressed forward and downward. During compression, the amplitude increases from small to large until you can touch your toes with your chin.
2. Side leg press
Face the ribs and other supports to the side of the body, support the right leg, turn the toes slightly outward, raise the left leg, place the heel on the ribs, and hook the toes Stand up, bend your ankles tightly, raise your right arm, and place your left palm on your right chest.
Straighten your legs, stand upright, open your hips, and vibrate your upper body to the left. Your hips and lower back will get a workout in this exercise. When doing this movement, it is easy for the legs to become uneven and the body to bend forward. Therefore, during the exercise, you should pay attention to abducting the toes of the supporting leg, pushing the hip forward of the pressed leg as much as possible in front of the body, tucking the shoulder inward with the left arm, raising the right arm upward, and stretching behind the head. At the same time, press your legs behind your shoulders. Gradually increase the amplitude until the toes can touch the back of the head. Action points: Keep the upper body upright and press the vibration to the side and downward; the amplitude of the vibration gradually increases, and the hip joint always faces the front.
3. Press your legs backwards
Stand with your back to the ribs and your legs together, with your hands on your hips or holding an object of a certain height. Support your right leg, lift your left leg, rest your instep on the ribs, and keep your instep straight. Bend your upper body backwards and perform vibration-pressing movements. Alternate left and right legs. Hips, waist and neck can be exercised. This action requires the legs to be straight at the knees, the supporting foot to be on the ground, the toes to grip the ground, the chest to be raised, the hips to be extended, and the waist to be extended. When doing this exercise, your legs are easy to bend, so you can ask your partner to help lift the knee of the pressed leg, and use one hand to press down on the waist and hip to help straighten the waist. Key points of the action: straighten the knees with both legs, stand upright with the supporting leg upright and with all feet on the ground; straighten the chest, expand the hips, and bend the waist backward; the amplitude of the back pressure vibration gradually increases.
4. Front leg press
Mainly used to develop the flexibility of the posterior leg muscles and hip joints. The practitioner bends one leg to support the knee, and stretches the other leg forward, with the heel touching the ground, the toes hooked upward, and the ankle joint tightly flexed; the practitioner holds the extended foot with both hands and bends the upper body forward; bends the elbows with both arms and exerts force with both hands. Pull, while your upper body bends your hips and bends forward as much as possible, touching your toes with the top of your head and chin. After a moment of pause, straighten your upper body, relax slightly and then do the next exercise. Two *** are carried out alternately. Action points: straighten your chest, straighten your back, bend your waist and bend forward; straighten your knees and sit on your hips, bend your hips and touch your feet.
5. Leg press
Mainly used to practice the flexibility of the inner thigh and hip joint. Specific method: Stand with your feet left and right, bend your left leg in a full squat, and touch your whole foot to the ground; straighten your right leg, straighten your knee, buckle your toes in, and extend as far as possible. Then, without raising the upper body; stand up and shift the center of gravity of the body from the left foot to the right foot, forming a footstep on the other side. You can hold it with one hand and press the other knee with the other hand to press down and vibrate. You can also hold the left and right feet with both hands respectively, perform downward pressure vibration and shift the body's center of gravity from left to right. Key points of the movement: Keep your chest and waist high, gradually exert force when lowering the vibration, and be steady and slow when moving left and right. Open your hips and sink your hips, lift your chest and press down, so that your buttocks and inner legs move as close to the ground as possible.
6. Vertical fork
Mainly used to practice the flexibility of the front and rear thighs and hips. Specific method: Separate the front and rear legs into a straight line, press the heel, calf gastrocnemius and hamstring muscles of the front leg against the ground, hook the toes up and point directly upward; press the instep, knee and quadriceps of the back leg The ground is with the toes pointed straight back; the hip joints are perpendicular to the legs, and the buttocks are pressed against the ground. Upper body upright. You can do the forward bending action of upper body, pressing the front leg, and the backward pressing action of upper body bending backward to increase the difficulty of the movement and the range of stretching. The range of movement is from small to large, and gradually exert more force. . Action points: straighten your back, sink your hips and straighten your knees; bend forward and hook your feet, bend back and extend your ankles.
7. Horizontal cross
Mainly used to practice the flexibility of the inner and rear legs and hip joints. Specific methods: Stretch your legs left and right in a row, and use both hands to assist with support; The small back side of the body touches the ground, press the ground tightly, the heels of both feet touch the ground, and the toes stretch to the left and right or hook the hips to fully open them, forming a - shape. The upper body can be bent forward to lengthen the muscles on the back of the legs and fully open the hips; it can also be done by leaning the upper body to the left and right, allowing the muscles on the inner and back thighs to be lengthened and the range of motion of the hips to be increased. Key points of the movement: straighten your waist and back, open your hips and sink your hips; straighten your knees and hook your feet, and lean forward.
6 things to note when doing leg presses
Also, in order to avoid strain or falls when doing leg presses, be sure to pay attention... >>
< p> Question 6: How to stretch the leg ligaments. Pulling ligaments is a long-term and arduous task. Before stretching, it is better to warm up and sweat a little. Then press the legs, apply positive pressure, measure pressure, and lean forward and backward. Use shock compression and static pressure. After the compression, move around and start walking your legs. This is repeated training of kicking, turning in and out, etc. Of course, the most important cross and tree forks are indispensable. Pulling the ligament can be used as a There is no need to devote an hour or two to training at the beginning and end of training. That is not cost-effective. The most important thing is to take into account strength, speed, explosive power and flexibility. Otherwise, you will be a dancer or acrobat.Question 7: How to quickly stretch the ligaments on the back of the legs. Straighten the legs, grab the ground with both hands, and do not bend the legs.
Question 8: How to stretch the lateral leg ligaments. First stand, then step forward with one foot, a little more, put your hands on the knees, and press down on the cross. The knee of the back leg is underneath.
Question 9: How can you stretch the calf ligaments well? It should be helpful to you if you step one-third of your foot on the step and keep weighing it.
< p> Question 10: How to effectively stretch the leg ligaments? Any advice? Single leg raises, one set of ten, six sets, all ligaments in the body can be stretched.