In fact, the method is not so complicated, but it is necessary to systematically arrange flexible exercises to achieve good results! Mainly divided into two parts. First, do dynamic flexibility exercises for 4 ~ 15 minutes every morning, that is, move joints, do front leg lifts, rear leg lifts and side leg lifts. But don't do static leg press! Second, you only need to do 1 1 ~ 23 minutes of equivalent flexibility exercises twice a week. To put it simply, the practice of reciprocity is a special splitting method. After the leg is split to the maximum, keep it for no more than 30 seconds, and then put it away slightly. The upper thigh muscles exert force for about 3 to 5 seconds, feeling that the legs are supported by themselves. Then relax and slowly press down to the limit, keep it for no more than 30 seconds, and then slightly close your legs with the same strength, and repeat this for about 5 times. In my own experience, it should be lower every time. But don't worry too much. If you feel muscle pain the next day, this is a training transition, and you need to pause until your muscles stop hurting! According to the records, it takes ordinary people about 3 ~ 6 months to fork smoothly, mainly according to their flexible foundation, and some even split completely in 9 days! Of course, there are many auxiliary trainings for this method. For example, it is suggested that you run more, which can improve the elasticity of your muscles. Doing more exercises of abdominal muscles and back muscles can help you lift your legs easily, and leg strength training such as weight-bearing squats is also necessary. Another thing to do every day is to lift your legs after lying on your back, then split your legs to the limit, then close them and split them again. Repeat 100 times.

How to scientifically stretch ligaments

First, warm up. First move the joints of the head, hands, waist and legs, and then jog 15 minutes. I agree with this, because schools used to come like this, and ligaments are easier to relax after jogging.

The second is to 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.

The third is the 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. (leg)

The fourth is a cross. Feet on the ground, feet hooked, other requirements as above.

The fifth is to press the crotch. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. ) Try to separate your knees from the ground, be careful not to lie on the ground, support them with your hands, and press your waist and hips backwards. The highest state is sticking to the ground.

The sixth is the 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.

Another method is more theoretical:

When exercising ligaments, you must pay attention to warm-up activities, and don't practice too fast and too hard. Especially before winter sports, you should move your limbs. If you don't warm up before exercise, it is easy to cause muscle ligament strain or sprain. The ideal time to practice is before going to bed at night. First of all, get ready, starting from the most basic leg press, divided into speed pressure and slow pressure. Press slowly for 30 or 40 seconds at a time, gently stretch the muscles and feel slight pain. Just press it. leg press, turn it off if it hurts. 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. There is another simple action 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 down and touch your toes with your hands. I feel a stretch inside and behind my legs.

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. Seven, cross-legged, kneeling cross-legged, feet opposite; Hold your feet with both hands; Upper body forward. There are two kinds of ligaments. It depends on your age. Basically, human ligaments are different around 16 years old. /kloc-After 0/6 years old, the skeleton development is basically stereotyped, so the ligament is also stereotyped. Therefore, young people are advised to use vibrato. In the stretched posture, the ligament is stretched to the limit by vibration. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile. So/kloc-people over 0/6 years old recommend the static pressure method. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds. Otherwise, it may cause muscle damage in the opposite direction. This static pressure method will keep the ligament stable and flexible for a relatively long time.

It takes at least 10- 15 minutes of flexibility exercise to completely pull out the ligament, at least once a day. This way is also a good way to relax after strenuous exercise. Because of these simple stretching exercises, muscles will also become more elastic. Flexibility exercise must learn to be gentle, otherwise it is easy to strain.