Practice preparation of the word horse
What we need to do is to get ready when we are preparing to practice the horse character. You can't practice directly, but you need to be prepared. Otherwise, if the ligament is forcibly pulled, it will lead to many injuries. So what preparations should we make before practice? The first thing is to warm up. If you warm up, do some running or skipping to warm up your body. We need a slightly sweaty state to warm up. If it is a systematic exercise, the coach will teach it. When we practice these exercises, warm-up can make our body reach an active state, in which it can help to open ligaments.
Practice of the word horse
When we practice the word horse, we should practice the horizontal word horse first, which is a relatively simple introductory exercise. When we practice, it is best for someone to help us practice and let our teammates help us slowly press down to our limit position, then slowly lie prone and then return to the pressed state. After this state, we can also let our teammates slowly kick the distance between our feet, which is also very simple. The key is that you can't practice for too long in the novice period, just practice for a while, rest for a while and then practice the split. Vertical horse practice is also a similar method. We should do more leg press at ordinary times, so that the ligament can be opened. We can't force the ligaments apart during exercise, especially when practicing splits. Don't rush for success, practice slowly. We can successfully pull out the ligament in one to two months.
In addition to the above methods, ordinary people can only practice in leg press. If you want to practice with leg press, you'd better find a time to slowly leg press every day. If it doesn't last long, you can press it slowly. These are very effective in helping us in leg press. High kicks also help to open ligaments.