1, be sure to run before pulling the ligament. The most suitable thing is to run 2000 meters (within 10 minutes), then sprint 400 meters (as fast as possible), and then relax for 5 minutes. Ligament can be pulled by leg press. The more you warm up after running, the more you can stretch when you pull the ligament.
2, every time you pull, fix a height, split a height, and slowly press down. It is normal to have pain. Press 10 second repeatedly for 5 times each time, during which you can take a proper rest for 3 minutes. Then you can swing your legs left and right.
3, waist stretching, you can first touch the foot pressure left and right, and then press straight down to the ground, slowly press hard, step by step. In general, don't worry about one difficulty a week. In fact, it hurts every time I pull it, and it still hurts when I pull it again the next day. At this time, the last way for you to relieve the pain is to run with all your strength and fully warm up. The more you warm up, the more obvious the effect of relieving pain will be. So every time leg press stretches the ligament, he must warm up.
4. After the ligament is stretched to a certain height or squatted to a certain extent, the final height and depth are your bottleneck. At this time, you must put the training period longer and don't rush the difficulty. You still follow the above method, continue to fully warm up and continue to press down for about 3 months. As long as you persist every day, the ligaments can be completely opened and the palms can be attached to the ground.
Finally, remember, step by step, persevere, overcome the pain, success is inevitable, one day without practice, three days for nothing! I wish you scientific exercise and early success!