When exercising ligaments, you must pay attention to warm-up 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, get ready.
Dynamic, starting from the most basic leg press, is divided into fast pressure and slow pressure. Press slowly for 30 to 40 seconds each time, gently stretch the muscles and feel slight pain.
Pain can, fast pressure is fast leg press, pain is closed. If you can't reach the target area during exercise, don't force it, you can add a 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 do two exercises.
Take a deep breath and slowly return to the original action. Repeat the action 12 times.
2. Stretch the ligament horizontally: slowly pull up the stretched left leg, without bending the knee, and tighten the muscles of the hip and thigh until the thigh is in a straight line with the body.
Stop stretching after turning, take two deep breaths, 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, and don't let your feet.
Bend over, bend over, 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. When practicing, the left and right legs
Alternately.
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, two
The soles of the feet are opposite; Hold your feet with both hands; Upper body forward. There are two kinds of ligaments. It depends on your age. Basically, people's resilience
/kloc-there is a difference before and after 0/6 years old. /kloc-After 0/6 years old, the skeleton development is basically stereotyped, so the ligament is also stereotyped. So, age
Little people, persuade them to use vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is very obvious.
Show. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile.
Dance taekwondo split legs
Cheating should be; /kloc-For those over 0/6 years old, the static pressure method is recommended. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. General structure
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 be used for a relatively long time.
Internal ligaments remain stable and flexible.
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 after strenuous exercise.
Just relax。 Because of these simple stretching exercises, muscles will also become more elastic. Flexibility exercise must learn to be gentle, otherwise it is easy to strain.
There are many ways to stretch ligaments. Different ways can exercise different parts of the body.
1. Among several methods used by leg press Zhongzheng leg press, the positive leg is the foundation, and it is also a difficult method for practitioners to find. Beginners often have the following questions:
Bend over, bend over, eager to touch your feet with your head, and there is a big gap between your chest and legs. Some people stand unsteadily, as if they are going to fall backwards, and even their legs are very tough.
Belt injury. To solve the above problems, leg press should pay attention to the following points: 1, standardized movements, and gradual initial training (1), which is not suitable for high-intensity training.
A lot of exercise. Put your legs on a waist-high object, sit back with your hips flat, support your legs perpendicular to the ground, keep your knees straight, and stand on tiptoe in a leg press way.
Hook and consciously lean back, and push the upper body forward, so that leg press is in a straight line. Toe hooks are beneficial to lengthen the ligaments and tendons of the legs,
Muscles, upper body leaning forward can lengthen the trunk, especially the spine. Press one leg for a few minutes, and then change the other leg. After a few days, the leg muscles become soft.
(7) Hold the soles of your feet with both hands and touch your toes with your lower jaw as described above. After this step is completed, it indicates that the positive pressure section has been completed.
Only by practicing step by step can the trunk and legs form a one-to-one correspondence, such as abdomen and thighs, chest and knees, head and toes in turn.
The gap between the trunk and the legs can be avoided.
2, from light to heavy, from low to high
In leg press, the body exerts pressure on the ligaments, tendons and muscles of the legs. At the beginning of training, the strength should be light, and after a period of training, the pressure can gradually increase; such as
If gravity is applied at the beginning, it may last for a day or two, and it may be difficult to walk on the third or fourth day. The height of the legs should be from low to high. Put your legs in a line.
Waist-high, when your chin touches your toes, you can put your legs on the same height as your chest; Practice again until your chin touches your toes, and you can put your legs at the same level as your shoulders.
On a very high object until you put your feet on a high-headed object.
3. Pull first and then press, from near to far
Leg press, a beginner, suddenly stretched hard because of the poor ductility of the ligaments, tendons and muscles in his leg, which was not only futile, but also hurt the ligaments. Therefore, the initial training
At the same time, the ligaments, tendons, muscles and spine of the leg are elongated first, and then vibration pressure is applied; Vibration and compression should also be carried out once, and we can't rush for success. Bend leg muscles
At the same time, it should be noted that the contact between trunk and leg is from near to far, and the contact order between trunk and leg is: trunk: abdomen-chest-head-leg.
: thigh-knee-toe, don't touch your toes with your head from the beginning without scruple.
4. Strong will and perseverance.
It's really boring to practice leg flexibility, especially to a certain extent, legs and buttocks will feel pain, which is what happens to practitioners.
Similar to the "fatigue period" of long-distance runners, the most important thing at this time is that you must have a strong will and a bitter heart and never stop. Because of the flexibility of the legs
Compared with other qualities of leg technique, toughness is easy to develop and fade. At this time, we should be good at self-adjustment and appropriately reduce the downward pressure.
Reduce leg press time, or do kicking exercises, combined with pressure kicking, etc. As long as you persist, the feeling of pain will gradually disappear, and then you will feel sorry for yourself.
Excited by what has been achieved.
5. Before pressing, be prepared for the activity. Before studying, you can make some preparations for the muscles of waist, hip, knee, ankle and leg. Because of the stretching of muscles and ligaments
Diffusion is related to the temperature of muscle. By preparing for activities, you can improve the warmth of muscles, reduce the viscosity inside muscles, and be beneficial to the flexibility exercise of legs.