Second, pull the ligament. It is divided into several steps. Sit down your ankle first, put your left foot on your right knee, hold your left ankle with your hands, and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and try to stick your stomach on your leg. Four eight beats. Change feet, too. Then the legs. Keep your legs straight and press down. The requirements are the same as above.
3. Vertical fork. The deeper, the better. It is best to stick to the ground. The hind feet are required to stick to the ground and the upper body is upright.
4. Cross. Feet on the ground, feet hooked, other requirements as above.
5. Press your hips. Try to separate your knees from the ground, be careful not to lie on the ground, support with your hands, and press your waist and hips backwards. The highest state is sticking to the ground.
6. instep Kneel on the ground, put your instep on the ground, lie on your back, and put the ground behind the highest level. Be careful not to tilt your knees.
If you can't reach the target area during exercise, don't force it. You can add 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 take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times.
2. Stretch the ligament horizontally: slowly pull up the stretched left leg without bending the knee, tighten the muscles of the buttocks and thighs until the thighs are at right angles to the body, then stop stretching, take a deep breath twice, and slowly return to the initial action.
3. Stand up straight, open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend down and touch your toes with your hands. I feel a stretch in my legs and back.
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. Alternate left and right legs during practice.
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.