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. The footman's legs 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.
There are many ways to stretch ligaments. Different ways can exercise different parts of the body. I won't introduce it here. I recommend you to buy some fitness CDs. There are many stretching exercises on the mat behind Peng Yongchun's "physical recovery". Or buy some fitness magazines. There are many classic poses on it. I think they are useful to you.
Didn't collapse. Only constant exercise.
Turn your back to the wall, put your hands on the wall, and hold it down slowly. Don't be afraid of pain, but it's best to have a wall and a bed next to it, because it may be unstable at first. Don't practice too much every day, and it's best not to practice more than 20 times. Slowly, just practice for a while, and you can bend down freely!
note:
You'd better start lying in bed, propping yourself up with your lower back posture (I don't know if you are careful enough), feeling the feeling of your lower back, and then propping yourself up under the wall, which will be better!