Unless you are very flexible, the anterior thigh ligament and the medial thigh ligament of people with general physique will definitely hurt, so this is normal. Exercise is the destruction of the body, and rest is the reorganization of the body. That is to say, the more serious the injury to the body, the better the effect. The key to any exercise is persistence. You can't fish for three days and dry the net for two days. Personal experience is that you get used to it after the first three weeks.

1. Generally speaking, fork leg pressing can be divided into three stages: 1. Pain stage, 2 adaptation stage, 3 adaptation stage.

Second, the best time to practice splits and flexibility:

Choose to run in the afternoon or evening instead of in the morning, because people just get up in the morning, and the joints in various parts have not moved yet. Even after running, there will be no good activities for the body (flexibility). Because in the afternoon or evening, no matter which part of the body is relatively active after a day's activities, the body temperature is also rising. The higher the body temperature, the faster the flexibility exercise will take effect. Another point is why don't practice flexibility too much after running in the morning, because running will generally consume a lot of physical strength, and it is unscientific to practice flexibility after cutting a lot of physical strength, because when the body is tired, the motor function of muscles will drop a lot.

Third, the practice of lower fork leg pressure is divided into three methods: positive pressure, side pressure and back pressure:

Positive pressure: facing a bracket, lift the front leg and put it on the bracket to keep the leg straight; The hind legs support the body's center of gravity, the toes keep a straight line with the front feet, the legs are straight and relaxed, the hands are folded on the front knees, and the upper body is relaxed and upright; Then the body tries to vibrate downward until the lower jaw can touch the toes. ?

Side pressure: facing a support, lift the front leg, put it on the support and keep your legs straight; The hind legs support the body's center of gravity, the toes are extended 90 degrees, the heels are parallel to the front feet, the legs are straight and relaxed, and the body swings sideways to the front toes. Press until the sides and legs are together and practice in place. ?

Back pressure: turn your back to a support, put one foot back on the support, and then the upper body vibrates backwards as much as possible. ?

Leg press's requirements: keep the correct posture, relax when vibrating, relax your mind and count; After practicing a posture, it is best to keep the vibration pressure at about 10 second; Leg press should follow the principle of gradual progress. It doesn't matter if you don't press too low at first. Take your time and don't rush for success. ?