2. How do novices brace their ribs most effectively? 1. First, prepare a bench, sit on one side of the pole, with your hips outward as far as possible, and lie down slowly. Put one foot on the pole and straighten it. The soles of your feet need to be perpendicular to the pole and move your body slowly. The tent cloth is close to the pole.
2. Then you can lift your legs with a belt or sticky cloth and tie them to the pole. The position of binding should be above your knee, while the other leg needs to be bent, and then try to step on the ground. You can use sandbags to tie the calf, or use other heavy objects to exert pressure, put your feet on the ground, and try to raise your leg to the inside of the other leg for positioning.
It should be noted that the closer the legs are, the more difficult it is. It's easier if you form a figure of eight outward. You need to put your legs together and then apply force in the opposite direction to achieve a good stretching effect.
4. Raise your hands and stretch back. You need to put your arms on the stretching bench for about ten to four minutes, and then change your legs and stretch for about ten to forty minutes. The method is similar, which can make the effect better and play a better stretching role.
3 How long does it take to stretch the tendons each time? Generally, 20 minutes is appropriate. The lacing time is not an easy lacing time, but the time calculated after lacing strength is enough to make people feel pain, numbness and soreness. It's no use pulling it for a long time without pain.
4 What problems should be paid attention to in lacing? 1. Before lacing, you should do the best warm-up work, such as jogging to raise your body temperature and keep your muscles and tendons in a state of preparation, so as to improve the effectiveness of lacing and effectively reduce the damage caused by improper lacing.
2. Support should be provided before and after exercise. For the average person, it is often remembered that lacing is needed before exercise, but lacing is more important after exercise, because it is related to muscle conditioning and can make fatigue recover better.
3. The main purpose of lacing is to use the elasticity and extensibility of muscle tendon to stimulate the muscle spindle nerve and increase the potential of stretching. Therefore, when lacing, the action must be carried out slowly and gently, and it is not allowed to press or press hard.