1. Warm up. First move the joints of the head, hands, waist, and legs, and then jog for 15 minutes. (I agree with this, because this is how it was done in school before. It is easier to loosen the ligament after jogging)?
Second, it is to pull the ligament. Proceed in several steps. ?
Ankle first, sit down, put your left foot on the knee of your right leg, hold your left ankle with both hands and move for two eight beats. Then, maintain the posture, hold your knees with one hand and press down, and do two eight beats back and forth. Then keep the posture and put down the left leg, then press the right leg, trying to put the belly against the leg. Four eight beats. Change feet, same thing. ?
Then the legs. Stretch your legs flat and press your body downwards. The requirements are the same as above. ?
The third is the vertical fork. Go as deep as you can, preferably close to the ground. It requires your back feet to be close to the ground and your upper body to be upright. (Legs)?
Fourth is the cross. Place your heels on the ground and raise your feet, and the rest of the requirements are the same as above. ?
The fifth is to press the crotch. (The posture is ugly. Have you ever seen a frog, but it’s not that far away. But the effect is very good.) Put your knees on the ground and try to separate them. Be careful not to lie on the ground. Support with both hands and press the waist and hips back and down. The highest state is to stick to the ground. . ?
Sixth is the instep. Kneel on the ground, with the insteps of your feet on the ground, lie back, and reach the highest level with your back on the ground. Be careful not to raise your knees. ?
Another method is more theoretical and somewhat theoretical: ?
When exercising ligaments, you must pay attention to preparatory activities and do not practice too fast or 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 without bending 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, and do two 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 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 bend forward? Sit cross-legged with your knees bent and the soles of your feet facing each other; hold your feet with both hands; 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. ?
Completely 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.