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 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.
(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? Ligaments are not atrophied).
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 have been crushed by themselves, they are more experienced, can master proper limit, can also teach you many different methods of pulling ligaments, and can also help you pull ligaments in different parts, which will help you improve. This can prevent you from always pulling a ligament in one place and the other place is not very good (I used to practice transverse splitting when I was alone at home, and I couldn't even reach the bottom of the longitudinal fork for two weeks). Later, it was crushed by Xiaohui several times, and the ligament was obviously much better. Although it's painful, I'm proud to be able to walk down. _)
4. Persistence: You must press the ligament every day (if you really can't do it every day, you can do it the next day, and the cycle is best not to exceed 2 days), otherwise the person with the best ligament will shrink back.
Step by step: when pulling the ligament, you don't have to go to the end right away. You can do it bit by bit, and you can finish it in about 2 to 3 weeks. Don't be too strict with yourself, or you will easily pull yourself. Also, when practicing leg skills, you can try to ask yourself to kick higher, and then kick higher, which is actually pulling the ligament.
6. Psychological suggestion: Tell yourself "I will stick it out" when pulling the ligament, which will more or less overcome the pain and fear caused by pulling the ligament. Remember never to be afraid to press the ligament, otherwise you will never get down to the end.
2. Improvements (suggestions for ligament experts):
1. Brick pad: People with good ligaments will not feel anything after crossing the bottom. At this time, if you want to make further progress, you can put a brick on your heel and cross the fork, so that you can continue to pull down without hating the flat ground. If you want to improve, you can add bricks to the heel. The higher you fold, the lower you can go. Why does it feel like sitting on a tiger stool? If there are no bricks at home, you can put a pillow or something, and you don't mind putting a living person under it, haha _
2. Stick your feet to the wall: the side of one leg leans against the wall, one foot leans against the root of the wall, and the other leg sticks to the wall with the inner thigh until it is completely stuck, and then stays for a while. Although it looks like a simple vertical fork, it is actually a combination of a horizontal fork and a vertical fork, which is a bit hurtful. Friends who don't believe it can try it (I have experienced it personally).
3. Back pressure: one foot stands on the ground, and the other foot is pulled back from the back to the top of the head. It hurts, but it is good for the back kick. So far, I have never reached the top.
4. Start from the side: I believe everyone has seen that a ballet dancer can hold the arch of his right foot with his right hand, then slowly lift it from the side and touch the top of his head. This trick is very useful for GGMM whose side kick is not high, but it hurts. I haven't touched my head yet.
5. Gymnastics training method (once I saw a gymnast doing it, I thought it was very simple, but I didn't know how many dishes there were until I tried it):
Bend down and touch your toes, then hold the ground with your palm (be careful not to bend your whole leg, which is definitely very painful for beginners, and I have never seen many people hold the ground with their palms for a long time in Zhejiang University), and then slowly lift your left foot upward, preferably hanging it forward, so as to exercise the muscle fibers of your right foot and calf and lengthen your calf (MM can keep practicing this, but it is also difficult to try). In contrast, the effect of using only the palm of your hand is much worse. If you lift your right leg, you are pulling the muscle fibers of your left leg and calf.
6. Ligament+leg control exercise (created by Xiang Tu himself, this is reproduced): Practice the cross fork, and when the end point is near (that is, keep a little distance from the ground-a little is enough), let go of the supporting hand and keep it for a while, so that the muscles inside the thigh can be fully exercised (it is estimated that thigh fat can be reduced, and it is also a good way to pull the ligament). According to Xiang Tu himself, the effect is obvious.
General rule: There are many ways to press ligaments. I just listed several effective methods that I have practiced before. In short, you can pull as you like. The above methods are for reference only, and it doesn't matter if you don't practice ~ ~ ~ ~ but those are still easy to produce results. Again, don't be afraid of pain! ! ! ! !
(3) The most painful thing in every training is ligament strain. The coach said, "Pull the ligament!" This sentence is better than "I will kill you!" "Every time I pull the ligament, there will be a scream ... which makes me wonder if I have entered the slaughterhouse. ...
It is very beneficial to see a colleague's experience in pulling ligaments by chance ~
Pull the ligament! ! About flexibility! Many friends must have seen that some kung fu masters can easily split their legs into a straight line on the ground, or they can easily hit people's heads with a light kick! That kind of chic and relaxed must make you jealous, but when you put your leg on the windowsill and gently press it down, you find it is such a pain! So you might give up! In fact, this is a great pity! Flexibility training can be easily completed. Don't listen to those so-called "experienced people" who say that leg press will take months or a year! Don't listen to these guys, leg press should stick to it every day, and practice every day will be effective. It's all his lies I'll tell you, it only takes a month, a month, and it's easy to get an erection! And it's not for you to practice leg press with your teeth clenched every day! Ok, let me talk about it in detail, how to easily handle flexibility in one month!
First, leg press must be after warm-up, that is, after exercise! It's better to sweat all over. Because only in this way, the muscles will not be torn! And the pain is much less! If you don't exercise and go directly to leg press, choose the evening. After a day's exercise, all parts of the body will stretch, so the effect at night is much better than in the morning, and the frequency of injuries is lower!
Second, the time interval in leg press. Many people said when he was just practicing flexibility that leg press should work harder and practice for a period of time every day. This is a very big mistake, because the muscle fiber needs a certain recovery process after tearing! If you had a leg massage yesterday and still feel severe pain today, you are asking for it today. The best way is to have an interval of one or two days, but the load in leg press is heavier every time! Exercise more, only in this way will it be effective! After a day or two, I felt less pain. It's time for you to practice again, but this time you have more exercise than last time! You must remember this. The premise of increasing exercise is to do it after warming up.
Third, leg press only leads, and kicking is the real walker! After leg press, you must practice kicking. The ratio of kicking to leg press is about 4: 5! If you just learn from leg press and forget to kick, the effect will not be too great!
Fourth, to overcome the pain, in the process of leg press, pain is inevitable. If you want to step into the martial arts school and are not prepared to suffer, it is impossible.