There are two ways to pull the ligament:
One is dynamic pull and the other is static pull.
The static method is to put your legs on a lever or step with a certain height, and keep your body and head as close to your legs as possible, as large as possible, and keep this posture for as long as possible.
The dynamic method is to put the leg on a lever or step with a certain height, put the body and head as close as possible to the leg, and then restore the body to an upright state, and so on, so as to reach the specified number of times.
Practice the action of crossing a word horse;
1. Lie on your back and open your legs, with your hips on the ground, your thighs raised to be perpendicular to the ground, your knees slightly flexed, your hands on your sides, your legs fully extended, and you should pinch your legs from the inside of your legs. Exhale when holding the leg, inhale when putting it down, there is a pulling feeling on the inner thigh at the lowest position, and there is a certain stress feeling on the inner thigh when lifting it.
2. Stretch the inner thigh dynamically, the legs are about twice as wide as the shoulders, the toes are tilted forward, the center of gravity is on one leg, and squat until the other leg is completely straight; Keep your back straight, lean forward slightly, straighten your inner thighs toward the ground, touch the ground with your hands and do the other side, while keeping your feet on the ground. Keep breathing evenly during the process, and there is a pulling feeling on the inner thigh.
3. Stretch the inside of the left and right legs (take the inside of the right leg as an example). The leg width is about twice as wide as the shoulder, the toes are tilted forward, the center of gravity is placed on the left leg, and the right leg is completely straight; Left foot on the ground, right foot on the ground; Keep your back straight, stretch the inner thigh with the force of body pressing down, keep balance with your hands, and always keep breathing evenly. You have an obvious pulling feeling on the inner thigh of your right leg.
4. Sit on the mat, stretch the inner thigh, put your feet together, hold your feet with your hands, lean forward, keep your back straight, don't bow your head, keep breathing naturally, and feel the strong pulling feeling on the inner thigh.
5. Frog-type dynamic stretching, the knees are opened to the maximum extent, the inner soles and calves are close to the ground, and the elbows are forced to move the hips back and forth to feel the stretching feeling of the inner thighs. Exhale backward and inhale forward. When the buttocks are backward, there is obvious pulling feeling on the inner thigh. The greater the amplitude, the stronger the feeling and the squeeze on the crotch.
6. Frog stretching, the knees are opened to the maximum extent, the inner soles and calves are close to the ground, and the elbows are forced to move the hips back and forth to feel the stretching feeling of the inner thighs. When the buttocks breathe backwards naturally, there is obvious pulling feeling on the inner thigh. The greater the amplitude, the stronger the feeling, and the squeezing feeling in the crotch.
7. Lean the fork, straighten your legs and open it to the maximum. The inner thigh naturally has a strong pulling feeling, and the crotch has a squeezing feeling.