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Question 2: How to stretch the ligament 1) It depends on your perseverance. If you can persist, it usually takes 2 months. Be sure to stick to daily exercise, first do flexibility exercises (that is, prepare for physical education class), then jog 10- 15 minutes or do several groups of leg lifts, and then take the leg press exam. Relax your muscles when you are in leg press, and don't tighten your muscles just because it hurts. And when you are in leg press, you have to press to the limit, and then shake your body up and down a little. If you feel that the thigh muscles are shaking badly, you should reduce the amplitude slightly, otherwise it will cause ligament or muscle strain.
In short, it depends on your own wishes, so you must stick to it. Note: leg press can't succeed in a day or two. Don't try to be brave, or it will do great harm.
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 65,438+00-65,438+05 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.
(B) the method of pulling ligament
I. Basic Articles (Advice for Newcomers):
1. Countdown: Stop after splitting to the limit you can bear, then count down from 10 to 1, and then relax. So many cycles. But be careful, don't count to the maximum you can bear-that is, hold on to 10 second when you are in too much pain. Otherwise, it will have no effect. If 10 second can't stand it, you can endure it for 5 seconds first, step by step, but it's better not to be less than 5 seconds.
2. Preparation: When you are at home, if you are tired from study or work, you can try to pull. Don't have to endure too much pain (but don't be too relaxed). You can just pull the ligament at will. Although the effect is not very good, just find a time every day to pull it like this,%
Does C4 hurt? Changed clothes, moved the craftsman Xu, and retired. What do you mean? About scraping fluid? After Bath swung away TKD, the ligament did not shrink.
3. Resource utilization: When training in Taekwondo Association, it's best to ask a coach or a member with better ligaments to help you. Because they themselves have been crushed, compare ... >>
Question 3: How to stretch the leg ligaments and how to exercise the leg muscles to stretch the ligaments: for example, splitting, which is the best, the highest realm of a horse.
Exercise your legs: There are too many movements, such as squats, lunges, lunges, one-legged squats, frog jumps, etc.
Specific training methods can go to Baidu to find related fitness websites, or you can directly find the goddess!
Question 4: How to train the leg to stretch ligament? There are two kinds of flexibility training methods in form, one is active training method and the other is passive training method.
Active exercise refers to the fact that practitioners rely on their own strength to lengthen muscles and increase the flexibility of joint activities; Passive exercise refers to the exerciser stretching muscles and expanding the range of joint activities with the help of others and external forces.
1. Training methods of leg and hip flexibility:
(1) Positive pressure leg: It is mainly used to develop the flexibility of the muscles at the back of the leg. Stand facing the crossbar or an object with a certain height, lift one leg, put the heel on the crossbar, and hook the toes tightly; Press your hands on your knees, straighten your legs, straighten your back, straighten your hips, bend your upper body forward, and do back-and-forth vibration. Legs alternate. Action points: legs should be straight; When the upper body vibrates back and forth, keep your back straight. The vibration amplitude is from small to large until the chin can touch the toes.
(2) Lateral leg press: The flexibility of the medial calf muscles is mainly developed by using the bundle. Side to the crossbar or an object with a certain height, one foot is supported, the other foot is lifted, the heel of the leg is placed on the crossbar, and the toes are tightly hooked; Straighten your legs, keep your back upright, keep your hips forward, and then use a crossbar to tilt your upper body to your legs. Left and right legs alternate. Action points: keep the upper body upright and vibrate downward; The amplitude of compression vibration increases gradually, and the hip joint always faces forward.
(3) hind leg pressure: mainly used to develop the flexibility of the front leg muscles. Back to the crossbar or an object with a certain height, one leg is supported, the other leg is lifted backwards, the instep is placed on the crossbar, the legs and instep should be straight, the upper body should be upright, the hip joint should be forward, and the upper and lower legs should be tilted back to vibrate, and the left and right legs should alternate. Action points: Knees are raised, legs are supported upright, and feet are all on the ground to stand firm; Hold out your chest, fork your hips and bend your back; The amplitude of vibration increases gradually after compression.
(4) Leg pre-pressing: it is mainly used to develop the flexibility of the muscles behind the legs and the hip joint. Practitioners bend their knees to support one leg, the other leg is straight forward, the heel touches the ground, the toes are hooked, and the ankles are tightly flexed; Grasp the outstretched feet with both hands and lean forward; Bend your elbows and pull your hands back. At the same time, the upper body tries to bend the hips forward and touch the toes with the top of the head and chin. After a short pause, straighten your upper body and relax a little before you do it again. Two * * * ayes. Action points: chest straight back, bend forward; Sit on your knees, bend your hips and touch your feet.
(5) leg press: Mainly used to practice the flexibility of the inner thigh and hip joint. Specific methods: open your feet left and right, bend your knees with your left leg, and touch the ground with your feet; Straighten your right leg, buckle your toes and stretch as much as possible. Then, the upper body can't get up; Get up, move your body center of gravity from your left foot to your right foot, and do a gait on the other side. You can hold down the knee of the other hand with one hand and vibrate downward. You can also grab your left and right feet with both hands, vibrate downward, and shift your center of gravity left and right. Action points: hold your chest and collapse your waist, gradually exert your strength when you vibrate downward, and move slowly and steadily when you move left and right. Open your hips and sink your hips, hold your chest and press down, so that your hips and legs can move as close to the ground as possible.
In addition, there are lunge leg press, side leg press, waist winding, waist flexion and extension, front side back kick, front kick, longitudinal split and so on.
Basic requirements of flexible quality training:
1. Grasp the best degree of flexible quality development, and don't reach the maximum degree;
2. Handle the relationship between flexibility quality and strength quality, emphasize muscle elasticity and maintain muscle contraction strength;
3. Carry out the principle of step by step, coordinate the relationship between industrial factors such as the strength of stretching force, repetition times and practice time, and don't push too hard;
4. Using the index difference between active flexibility training and passive flexibility training to detect;
5. Flexibility training should be persistent and carried out frequently;
6. Pay attention to the relationship between flexibility and temperature, time and fatigue.
Question 5: How to pull the ligament and stretch the ligament quickly. Seven correct leg press postures:
1. Positive pressure pipe
Facing an object with a certain height, such as a high platform, tables and chairs, stand with your legs together, lift your left leg and put your heel on the ribs, lift your toes, tighten and bend your ankles, and put your hands on your left knee. Straighten your legs, straighten your waist, and at the same time, you must close your hips. This is something that many people have not noticed. Bend the upper body forward, do the action of vibrating legs pressing forward, gradually increase strength, and then change legs. Depending on the degree of flexibility, you can touch your toes with your elbow, forehead or even chin in turn. Action points: legs should be straight; When the upper body vibrates back and forth, keep your back straight. The vibration amplitude is from small to large until the chin can touch the toes.
2. Side leg press
Your body faces the ribs and other supports, with your right leg supported, your toes slightly turned out, your left leg raised, your heel placed on the ribs, your toes hooked up, your ankle flexed, your right arm raised, and your left palm placed on your right chest. Straighten your legs, straighten your waist, open your hips and press your upper body to the left. Hips and waist will be exercised in this exercise. Doing this action is prone to leg straightness and leaning forward. Therefore, it should be noted that the toes supporting the legs are abduction. leg press tries to push his hips directly to the front of his body, with his left arm tucked away and his right arm lifted up and extended to the back of his head. At the same time, press your legs to Zhen Fang behind your shoulders. Gradually increase the amplitude until the toes can touch the back of the head. Action points: keep the upper body upright and vibrate downward; The amplitude of compression vibration increases gradually, and the hip joint always faces forward.
3. Leg back pressure
Stand with your back to your ribs, cross your legs, put your hands on your hips, or support an object at a certain height. Support your right leg, lift your left leg, put your instep on your ribs, and straighten your feet. The upper body bends backward and vibrates and compresses. Left and right legs alternate. Hip, waist and neck can be practiced. This action requires that the legs reach the knees, the supporting feet touch the ground with the whole sole, the toes touch the ground, the chest is lifted, the hips are spread, and the waist is spread. When doing this, your legs bend easily. You can ask your partner to help you lift your knees in leg press's way and press your waist and hips with one hand to help you straighten up. Action points: the legs are knees, the support legs are upright, and the whole feet are on the ground; Hold out your chest, fork your hips and bend your back; The amplitude of vibration increases gradually after compression.
4. Former leg press
It is mainly used to develop the flexibility of the muscles behind the legs and hip joints. Practitioners bend their knees to support one leg, the other leg is straight forward, the heel touches the ground, the toes are hooked, and the ankles are tightly flexed; Grasp the outstretched feet with both hands and lean forward; Bend your elbows and pull your hands back. At the same time, the upper body tries to bend the hips forward and touch the toes with the top of the head and chin. After a short pause, straighten your upper body and relax a little before you do it again. Two * * * ayes. Action points: chest straight back, bend forward; Sit on your knees, bend your hips and touch your feet.
5. Step on leg press.
Mainly used to practice the flexibility of the inner thigh and hip joint. Specific methods: open your feet left and right, bend your knees with your left leg, and touch the ground with your feet; Straighten your right leg, buckle your toes and stretch as much as possible. Then, the upper body can't get up; Get up, move your body center of gravity from your left foot to your right foot, and do a gait on the other side. You can hold down the knee of the other hand with one hand and vibrate downward. You can also grab your left and right feet with both hands, vibrate downward, and shift your center of gravity left and right. Action points: hold your chest and collapse your waist, gradually exert your strength when you vibrate downward, and move slowly and steadily when you move left and right. Open your hips and sink your hips, hold your chest and press down, so that your hips and legs can move as close to the ground as possible.
6. Vertical fork
Mainly used to practice the flexibility of the front and rear thighs and buttocks. Specific methods: the front and rear legs are separated into a straight line, the heel of the front leg, the gastrocnemius muscle of the calf and the muscle group at the back of the thigh are pressed to the ground, and the toes are hooked up and directly above; The instep, knee and quadriceps femoris of the hind legs press to the ground, and the toes point directly behind; The hip joint is placed vertically with the leg, and the hip is pressed to the ground. The upper body is complete. You can do the upper body leaning forward, the front legs pressing down and vibrating, and you can also do the upper body leaning back and vibrating down, increasing the difficulty of action and the pulling range, and gradually exerting force from small to large. Action points: the back is straight, the hips are sinking, and the knees are straight; Hook your feet forward, bend your ankles back and stretch out.
7. Cross.
It is mainly used to practice the flexibility of the inner and rear sides of pottery legs and hip joints. The specific methods are as follows: straighten your legs left and right and support them with your hands; The small back side of the leg touches the ground, pressing the ground tightly, the soles of the feet follow the ground, and the toes extend to the left and right or the hips are fully open, forming an A-shape. You can stretch the muscles behind the long legs forward and fully open the buttocks; It is also known as the upper body descending to the left and right, which allows the muscles in the inner and rear thighs to be lengthened, increasing the range of hip movement. Action points: stand upright, open hips and sink hips; Bend your knees, hook your feet and fall forward.
Leg press's Six Points for Attention
In addition, in order to avoid pulling or falling in leg press, you must pay attention to ...
Question 6: How to stretch the leg ligament is a long-term and arduous task. It's best to warm up and sweat a little before stretching, then leg press, positive pressure, pressure measurement, leaning forward and backward, shock pressure and static pressure, and then you can start walking, that is, kicking, retracting and swinging your legs. Of course, the most important forks and tree forks are indispensable, and pulling ligaments can be used as the beginning and end of each training.
Question 7: How to quickly stretch the posterior ligament of the leg? Just straighten your legs, grab the ground with both hands and keep your legs straight.
Question 8: How to stretch the lateral ligament of the leg? Stand well first, then take a step forward with one foot, with a larger span, put your hands on your knees and press down across your legs. The knees of the hind legs are below.
Question 9: How to stretch the calf ligament? It should be helpful for you to step on one third of your foot on the steps and insist on weighing.
Question 10: How to effectively stretch the leg ligament? Lift one leg, do six groups in groups of ten, and all ligaments can be stretched.