Hello, my friend! Let me give you an answer: leg press, when stretching ligaments, we should first pay attention to warm-up activities (because the quality of warm-up activities is directly related to whether athletes can play their true level, can improve the excitement of cerebral cortex and central nervous system, promote the coordinated activities of various system organs, overcome the physiological inertia of the body, and prepare for the body to play a greater work efficiency. It is the key to achieve excellent results and prevent sports injuries). Don't practice too fast or 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.

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. 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.

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. I hope my answer will satisfy you! (This answer is personal, please don't copy it. )