Ligament pulling is actually a form of warm-up. Before strenuous activity, the tendons should be stretched to prevent sudden acceleration of the bearing capacity of the ligament, which means that the ligament is strained. Another meaning is: by pulling the ligament, the bearing capacity of the body bending and the extension capacity of each limb can be improved.
Method of pulling the ligament:
1. Stretching the ligament by sitting: The front chest is close to the knee, and the knee should not be bent. Feel the pain in the leg ligament and back, stop stretching and take two deep breaths, and slowly recover as the initial action. Repeat, for 1 to 5 minutes every day, you really can't do push-ups. Don't do push-ups, you will feel better, although it will be sour.
2. Stretch the ligament horizontally: slowly pull up the stretched left leg, without bending the knee, and tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take two deep breaths and slowly return to the initial action.
3. There is another simple action that 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 your body down, and touch your toes with your hands. I feel the feeling of stretching inside and behind my legs.
4. leg press's footrest is left and right, with one leg bent and the other leg straight, and the body vibrates towards the straight leg. When practicing, the left and right legs alternate.
5. Cross fork: put your hands on the ground in front of your body, with your legs separated from each other in a straight line, and your upper body is prone or sideways.
6. Forward cross-legged: sit cross-legged with your feet facing each other; Hold your feet with both hands; Upper body forward.
note: people of different ages need to consider their age when pulling ligaments. Basically, human ligaments are different before and after the age of 14 to 17. After the age of 16, the bone development is basically stereotyped, so the ligament is also stereotyped. Therefore, young people are advised to use vibrato. In the posture of stretching, the ligament is stretched to the limit by vibrating movement. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. And very dangerous and vulnerable. Therefore, it is recommended to use the static pressure method for those over 16 years old. Hold an extreme posture for 3 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 3 seconds. Otherwise, it may cause muscle injury in the opposite direction. This static pressure method will keep the ligament stable and fixed for a relatively long time.
Precautions:
When exercising ligaments, you must pay attention to the warm-up activities, and don't practice too fast or too hard. Especially before winter exercise, you should move your limbs. If you don't warm up before exercise, it is easy to cause muscle and ligament strain, sprain, shoulder dislocation or leg cramps. The ideal time to practice is before going to bed at night.
First of all, make preparations, starting from the most basic leg press, and divide the pressure into quick pressure and slow pressure. Slowly press for 3 or 4 seconds at a time, gently stretch the muscles, and feel slight pain. Fast press means fast leg press, and the pain will be closed. If you can't reach the target area during exercise, don't force it. You can add rope to help practice.
There are three most important things, lying down and pulling. Pay attention to your movements, or you will strain, cramp, dizziness and shock.