Pay attention to every lacing action for about 30 seconds, accompanied by regular breathing. Before you tie your shoelaces correctly, you need to know the muscle structure of your legs. As mentioned earlier, the muscles at the back of the calf are divided into soleus and gastrocnemius. Only when the two muscles develop in harmony can we present a tight and beautiful calf line.

Action 1 Stretch the soleus muscle.

Action 2 Stretch gastrocnemius muscle

Note: the heel of the hind leg must land, the leg should be straight, and feel the stretching of the gastrocnemius muscle.

Action 3: Stretch hamstring muscles at the back of thigh.

Note: keep your spine upright and don't hunch over. Straighten your legs forward, try to hook your toes and feel the stretch on the back of your legs.

Action 4: Stretch hamstring muscles.

Note: this action often has a misunderstanding. Many people think that the lower the upper body is, the better the stretching effect will be. In fact, if the upper body is pressed down excessively, it will inevitably bow backwards, causing pressure on the lower side of the spine, but the stretching effect of the legs will be weakened.

The correct stretching is to sit in a normal posture, fold your legs forward, adjust the pelvic position backwards, keep the upper body spine straight, fold your abdomen forward, and feel stretching on the back of your thighs. Just grab your toes with both hands.

Action 5 Stretch L quadriceps in front of thigh.

Simple action:

Advanced operation 1:

King kong sit: Put your hands on the ground behind your back, shoulder width apart, fingertips back, head up. Keep your legs as close as possible and feel the stretching of the front thigh.

Advanced operation 2:

Lying hero style: the upper part of the body lies flat on the ground, and the legs are as close as possible, feeling the stretching of the front side. This action will press the knee, please practice according to your own situation.

Advanced operation 3:

Keep your legs as close as possible, with your knees touching, and feel the maximum stretch. Similarly, this action puts pressure on your knees, so please practice as appropriate.

Action 6 Stretch the inner thigh.

Simple actions: sitting posture, legs bent, feet together, legs open, hands can assist the inner knee to press down. Pay attention to keep your upper body straight and lean forward, don't bow your back and don't bend your head hard.

Advanced movements: sitting posture, legs open, thigh bone external rotation, feet hooked. Keep your upper body straight, lean forward and feel the stretching of the inner thigh. Similarly, don't bow your back, don't bend your head hard, so as not to cause cervical strain.

Action 7 Stretch the outer thigh.

Action 8 Stretch the squat muscles.

Note: Don't pull your waist off the mat and lie flat on the mat. The problem caused by wrong movements is that the pressure on the lumbar spine and cervical spine will be greater.

Action 9 Stretch the hip muscles.

Note: Knees must face down. Once the knee is turned out like a wrong action, the pulling effect will be greatly reduced. Moreover, the bending angle of the front leg is different, and the stretching position will change accordingly. For the best effect, try to keep the calf perpendicular to the thigh.

As the saying goes, people get old when they get old. He also said: the tendon is one inch long and the life is ten years long. Correctly tightening the legs and beautifying the lines of the legs and buttocks can also keep the legs in the best condition and delay aging.

There are many ways to support legs, but I especially recommend leg press. Leg press is the most economical, practical, simple and feasible method to tie the leg. The action is simple, there is no requirement for the venue, and all aspects can be extended to the legs, and the effect is also great.

Leg press is divided into three types: positive pressure, lateral pressure and back pressure. Let's take a look at it separately.

1, positive pressure.

Supplement: In the positive pressure leg, toe hook and stretching alternate, such as toe hook for 30 seconds and instep stretching for the next 30 seconds. Because the toe hook is different from the stretched part.

2. Lateral pressure,

Supplement: You can also use toe hook and stretching alternately. Pay attention to the picture, just bend sideways, don't push your hips.

3. Back pressure

Supplement: Back pressing is a little more difficult for most people. When you start practicing, you can choose a lower handle. Keep your hind legs straight. At the same time, according to your physical condition, decide the extent of reclining, and stretch the front thigh. Don't squeeze the lumbar spine.

Finally, a warm reminder:

1. Whichever leg press style, the hips must be straight and kept on the same side.

1, lacing needs to be done step by step, within your own ability.

2. Don't overstretch your calves.

3. Keep practicing. Leg press can practice every day, even once in the morning and once in the evening.

What we commonly call leg lacing is actually to improve the ductility of thigh muscles.

The methods of developing lower limb extensibility are as follows:

1. Positive pressure pipe

Action essentials: when doing positive pressure legs, keep the knees of both legs straight, support the toes of the legs forward, and the toes of the high legs upward. When pulling down, keep the upper body stretched and look forward.

Stretching parts: gluteus maximus of front leg, muscle group of rear thigh, triceps of calf, etc.

2. Side leg press

Action essentials: When doing side leg press, the legs should be kept straight, the toe orientation of the supporting leg should be consistent with the orientation of the body, and the toe orientation of the high leg should also be upward. The difference between the pressure leg and the positive pressure leg is that the high leg is located in front of the body when the pressure leg is positive, and the high leg should be on the side of the body when the pressure leg is positive.

Exercise site: pubic muscle, short adductor, long adductor, adductor, gracilis and other inner thigh muscles.

3. Leg back pressure

After leg press, you need to straighten your legs, so that the toes of your legs point in the same direction as your body. The high feet are directly behind your body, and the upper body leans back slightly on the basis of maintaining integrity.

Stretching parts: iliopsoas, sartorius, quadriceps femoris and other hip flexion and knee extension muscles.

4. Sit on the leg press.

When sitting in leg press, you should pay attention to: keep your feet close to your body, open your knees, press down, press your upper body forward, and keep your spine stretched.

Stretching position: adductor thigh muscle.

Leg muscles can be roughly divided into movable hip joint, knee joint and foot joint muscle groups.

1. The muscles that exercise the hip joint can be divided into six parts, including:

Flexor groups: iliopsoas, rectus femoris, pubis, sartorius and tensor fascia lata.

Extensor group: gluteus maximus, semitendinosus, semimembranous muscle, long head of biceps femoris, adductor muscle, gluteus medius and back of gluteus minimus.

Abductor muscles: gluteus medius, gluteus minimus, gluteus superioris and tensor fascia lata.

Adductor: pubis, short adductor, long adductor, adductor and gracilis.

External rotating muscles: iliopsoas, gluteus maximus, gluteus medius and the back of gluteus minimus.

Pronator: gluteus medius and gluteus minimus anterior muscle bundle.

2. Exercise the muscles of the knee joint can be divided into four parts, including:

Flexor groups: semitendinosus, semimembranous, biceps femoris, gracilis, sartorius and gastrocnemius.

Extensor group: quadriceps femoris

Extroversion muscle group: biceps femoris and lateral head of gastrocnemius muscle behind calf.

Pronator: semitendinosus, semimembranous, sartorius, gracilis and medial head of gastrocnemius.

3. The muscle groups that exercise foot joints can be mainly divided into four parts, including:

Ankle flexors: triceps surae, posterior tibialis, flexor longus, flexor digitorum longus, peroneal longus and peroneal brevis.

Ankle extensor groups: tibialis anterior, extensor digitorum longus and extensor pollicis longus.

Muscles of hallux valgus: peroneus longus, peroneus brevis, etc.

Toe varus muscle: flexor longus, flexor digitorum longus, tibialis anterior muscle, tibialis posterior muscle, etc.

Pressing tendons is conducive to the growth of the body and the improvement of physical quality, and at the same time can improve the flexibility and flexibility of the body. Pressing tendons can adjust ligaments and stretch muscles, and lacing tendons can also prevent muscle stiffness, and lacing tendons can also make legs kick higher.

Among several methods of pressing tendons, positive pressure leg is the most basic exercise. When practicing positive pressure legs, you can put your legs on the ribs, hook your toes, bend your bare joints tightly, put your hands on your left knee, straighten your legs and vibrate leg press downward, and repeat the exercise.

After leg press, put your right leg back on the high fixture, put your toes back, support your left leg, push it straight, stand upright and lean back, and practice repeatedly.

Side leg press, when practicing side leg press, put your legs on the fixture, support your feet on the ground, press your lower legs sideways, straighten your hind legs and back, and press repeatedly.

Take your time when you are in leg press, and don't rush for success. If you practice suddenly, it will lead to ligament strain. It is suggested that leg press should warm up before running.

Leg straps,

Many people mistake it for ligament strain;

I'm here to talk it over.

Ligament is composed of dense connective tissue,

Most fibers are arranged almost in parallel,

Its function often only bears the load in one direction;

Because ligaments are tough,

Therefore, the stability of bone can be enhanced,

The internal organs can be fixed in a normal position,

Restrict the scope of its activities

Ligament is a stabilizing device for human joints.

It's connected to the bone.

If ligaments can be stretched at will,

Or we accidentally stretched the ligament,

Will relax the ligaments,

Then the stability of the joint will be problematic.

Therefore, the joints are fragile and easily injured.

Stretching ligaments is based on muscle elasticity,

Make the muscles more flexible,

Not just stretching.

After establishing a good idea, we began to stretch our leg muscles.

Quadriceps femoris (anterior thigh),

Biceps femoris (posterior thigh),

Gluteal muscles (gluteus maximus and gluteus medius gluteus minimus),

Hind legs (gastrocnemius+soleus),

Muscles of medial thigh ...

These are the muscle groups that we often stretch:

Front thigh extension (unilateral 30 seconds)

Posterior thigh stretching (unilateral 30 seconds)

Leg extension (30 seconds on one side)

Hip stretch (30 seconds on one side)

Muscles of the inner thigh (30 seconds)

I hope to pass on the healthy concept and knowledge to more people ~

I'm Bruce ~, a sports dietitian ~

Exercise bodybuilders will pull up leg muscles after running and squatting. Doing some stretching exercises after exercise can not only relax muscles, but also avoid soreness. Low-intensity stretching exercise after exercise can stimulate muscle contraction, help uric acid metabolize out of the body faster, and avoid the formation of uric acid crystals.

If you are engaged in an occupation that requires frequent standing or walking for a long time, you can use stretching exercise to prevent muscle spasms and varicose veins. In addition, stretching before exercise helps to improve the exercise effect to some extent, especially the muscle enhancement effect of core training. Enhance blood circulation.

The following four stretching actions, I hope to have some effect:

Action 1: Stretch the inner thigh:

Action essentials of stretching the inner thigh:

1, chest out and abdomen in.

2. There is a feeling of continuous stretching inside the left and right thighs.

Step 3 keep your feet on the ground

4. Bend over, straight the inner side of the thigh to the ground, and press the left and right side legs alternately.

Action 2: Stretch the front sides of the left and right legs.

The essentials of thigh extension:

1, chest out and abdomen in order to maintain balance.

2, the right heel as close as possible to the hips, knees perpendicular to the ground.

3. I feel that the quadriceps femoris (the front side of the thigh) has a certain sense of stretching.

4, standing posture, holding the left foot with the left hand, the heel is close to the hip, the left foot is lifted up, the abdomen is closed, and it is forward; Change your right leg and do it again.

5. Remember: Hold your left and right legs tightly for 20 seconds.

Action 3: Stretch the left and right legs (calf stretching).

Essentials of calf stretching:

1. Straighten your left and right legs and hook your toes.

2, to prevent excessive pressure on the left and right legs and knees.

3. Move slowly and sit back with your hips.

4, tiptoe natural posture, can not be straight or hooked up, the abdomen is close to the thigh forward; Change your leg and do it again.

5. Remember: Hold your left and right legs tightly for 20 seconds.

Action 4: Stretch your legs.

Action essentials of split leg stretching: On the mat, the legs are separated and straightened, and the hands slowly touch the far ends of the legs until there is obvious stretching feeling on the back of the thighs.

note:

1. When stretching, many people habitually hold their breath as soon as they do deep bending. But once you stop breathing, your whole body will hold an abnormal force, and it is difficult for your muscles to fully stretch. Especially before the game, stretching and relaxing is very important. In order to eliminate the tension during stretching, we must pay attention to keeping a deep breath and stretching the muscles carefully.

2. There is left-right asymmetry in human body to some extent. There must be an easy stretch side and a difficult side. Therefore, when doing the same stretching action on the left and right sides, pay attention to the side that is more difficult to stretch. It is very important to reduce the difference between the left and right sides and improve the balance of running posture.

3. How long does the passive stretching posture last? Some people think it should be 10 second to 1 minute, while most studies think it should be 30 60 seconds. For the muscles in the back of thigh, it is generally considered that it is enough to keep stretching 15 seconds. For children and adolescents, 7 10 second is generally appropriate. Under passive stretching, each group is generally 2 5 times, and the interval between groups is15 30 seconds.

Generally, this kind of "stretching muscles, wasting legs" means using one leg to support the weight of the body, straightening the other leg, putting the heel at a certain height, and then stretching the ligaments of ankle joint, knee joint and hip joint and the muscle group behind the leg through the action of leaning forward of the upper body or pressing the knee with both hands. What's even better is this. I have been stretching my tendons since I was ten years old. Very convenient. With the help of the first step on the ground, or with the help of the vertical plane of the road, squat down with one leg and push the other leg straight, being careful not to leave the vertical plane. Stand up slowly, lean forward with your upper body or touch your front legs and knees with your hands, and stretch the leg press ligament and muscles at the back of your waist and legs.

How to do "leg lacing" Leg lacing should refer to leg stretching. Stretching can relieve fatigue after exercise, reduce muscle tension, prevent leg swelling, quickly restore vitality and avoid sports injuries caused by muscle strain. There are many exercises of stretching, but the parts are nothing more than a few muscles in the leg, and it is not required to master many complicated movements. I think what we need to do is to do the most basic movements in a down-to-earth manner. If we do the wrong thing, we will lose more than we gain.

The first type: thigh extension: mainly stretching quadriceps femoris.

Technical points:

(1) Stand with your body and hold your feet tightly with your hands.

② Keep balance and push your hips forward.

③ Keep breathing evenly.

Wrong action: hips are not moving.

The second type: stretching on the back of thigh: mainly stretching hamstring muscles: semitendinosus, semitendinosus and biceps femoris long head.

(1) Keep breathing evenly.

② Take a small step in front of your legs and press your upper body down.

③ Keep your back straight and your feet on the ground.

(4) Keep your knees straight and hook your toes backwards.

Wrong action: there is a hunchback.

The third kind of lateral thigh stretching: stretching the lateral thigh muscles.

(1) Keep breathing evenly.

② Stand with your feet twice as wide as your shoulders.

(3) One toe points to the right and the other toe points to the front.

(4) Bend the body on one knee and go straight down from the side.

⑤ Look at the hands above and straighten your knees back.

Note: Wrong action: The body is not on one side, and the hips are not pushed to one side.

The fourth type: calf stretching: mainly stretching soleus muscle and gastrocnemius muscle.

(1) tiptoe against the wall.

② The body center of gravity moves forward.

③ Keep breathing evenly.

Wrong action: the hips are not moving forward.

The fifth type: dynamic lunge leg press: it can stretch the thigh muscles.

(1) Keep breathing evenly.

② Take a big step forward.

Put your hands on your knees.

④ Keep the upper body upright.

(5) gently bounce leg press.

Wrong action: the upper body leans forward too much.

Knee over toe

Both sides of the above actions need to be stretched, and each stretch can be 40 seconds.

g# ~

Within your own scope, don't go beyond your own limits, enough is enough, and make reasonable arrangements according to your own abilities!

The lacing methods are all here, don't miss it! Lacking tendons is a simple, feasible and quick natural therapy of traditional Chinese medicine. The lacing mentioned below is the essence of traditional Chinese medicine and the most practical content. Tendon stretching and natural therapy are so practical.

Symptoms of muscle contraction

The prevalence of modern people was unimaginable more than 20 years ago: cervical pain, low back pain and high blood pressure in the elderly are actually very popular among young people, and there are more painful parts. The pain of the elderly is the comprehensive result of the emergence of diseases accumulated in youth and the natural degradation of human functions; Most of the sufferings of young people are by-products of high technology. The appearance of computers, televisions, game machines and automobiles has led to the stagnation of qi and blood in the same posture for a long time. Secondly, because of air conditioning, when people wear the least in summer, it is like an invisible killer, constantly pouring cold and dampness into the human body, blocking the operation of qi and blood and causing pain. In addition to routine acupuncture and massage, the most effective new methods to treat pain are the lacing method and bonesetting method invented by Dr. Zhu. The lacing method can be operated by the patient himself at home or in the office. Many people's pain after 1-2 times of treatment, do not need to spend money and time to repeatedly treat, just follow the doctor's advice to relax muscles and tendons at home to recover.

What is muscle contraction?

In ancient medical books, the ancients divided tendon diseases into broken tendons, walking tendons, galloping tendons, strong tendons, contracture, swollen tendons, turning tendons and shrinking tendons, among which shrinking tendons is one, but its meaning and explanation are not clear. There are not many clinical records of these diseases, and it is difficult to find a detailed discussion in Chinese and foreign medical books. Tendon is the old name of traditional Chinese medicine, and western medicine collectively refers to tendon, ligament and aponeurosis. Contraction means contraction and spasm. Simply put, tendon contraction is the shortening of tendons and the restriction of activities. Everyone has a big tendon, starting from the neck, all the way to the back, passing through the waist, thighs, calves, heels and soles of the feet. There is no mention of this great tendon in anatomy. It is like a meridian point, which has no tangible position, but when you receive treatment, you will realize the existence of this tendon.

Why do people shrink back?

Man is an animal, and it is easy to contract when he stays still for a long time. When the tendon is injured, it will produce reflex contraction and spasm; Sedentary can also cause muscle contraction. Scientific and technological progress has made life more comfortable. Most people use elevators and cars, which greatly reduces the amount of exercise and increases their muscle contraction. White-collar workers who sit and work for a long time, especially bosses, have to send a glass of water to their hands, so the possibility of muscle contraction is greatly increased. In the past, muscle contraction mostly occurred in the elderly, but in recent ten years, with the popularization of computers, children of several years old played computer games, while the elderly played computer games, sitting for a long time, with incorrect posture, inappropriate computer placement, and insufficient space under the computer desk for feet to stretch, so the hind leg muscles gradually contracted, which would lead to leg muscle contraction over time.

Why do people who love sports still shrink back?

Some people don't understand why they have been playing and swimming for decades. Good question! First of all, do you do warm-up exercises before doing exercise? Secondly, how to do warm-up exercises? Do you stretch seriously? Most people say that they don't do warm-up exercises, just move their hands and swing their arms for a few minutes. Actually, this is not bad. Many people don't do warm-up exercises at all. Athletes have done all necessary warm-up exercises such as joints, muscles and tendons before the game, and just relax when they get to the sports field. Third, some movements are too monotonous and repetitive, some parts exercise frequently, and some can't be balanced, such as golf and tennis; In addition, if the water temperature is too low when swimming, it is easy to cause muscle contraction.

What are the symptoms of muscle contraction?

Tendon contraction can lead to various symptoms, which can be summarized as follows:

1. Neck tightness and pain 2. Lumbar ankylosing pain 3. Can't bend over 4. Low back pain. Leg pain and paralysis. Can't squat 7. Long feet and short feet. There is radioactive traction pain in the heel muscle. The footwork is underdeveloped. Walking 10. The ligament of hip joint feels tight 1 1. The thigh can neither be raised nor extended horizontally 12. Rotation is inflexible 13. Muscle contraction. Hand can't flex (hand tendon shortens) 15. Therefore, people who live a long life generally have a pair of soft bones and muscles.

Efficacy of lacing tendons ―― relieving pain, expelling toxin and enhancing sexual function.

The direct effect of lacing is to relieve pain, detoxify and enhance sexual function, and the indirect effect is countless. What is the principle? First of all, the twelve tendons and the the twelve meridians run in the same direction, so the meridians contracted by the tendons are also impassable, which will hurt. In the process of lacing, there will be pain in the crotch, inner thigh and popliteal fossa, indicating that these parts contract and the corresponding meridians are not smooth. Stretch tendons and soften tendons, restore dislocation on the spine, make "normal bones and soft muscles, blood flow downstream", and eliminate and slow down pain, numbness and swelling in waist, knees, limbs and all parts of the body; Secondly, lacing can open the Du meridian and bladder meridian in the back, which is of great significance to health, because Du meridian is the intersection of all yang and the channel of vitality.

This pulse generally strengthens the renal function, and the kidney is the congenital foundation and the source of essence. People's energy and sexual ability depend on the strength of kidney function. The du meridian is on the spine, and the spinal cord goes directly to the brain marrow, so the spine is inextricably linked with brain diseases. The second pulse of Ren Du is a circle in the human body, which means that the second pulse of Ren Du should be opened in various ways. Bladder meridian is the largest detoxification system of human body and an important barrier against cold. If the bladder channels and collaterals are unobstructed, the wind and cold are difficult to invade, and the toxins in the body are discharged at any time, then the symptoms such as obesity, constipation, acne and pigmentation will naturally be eliminated and alleviated. The bladder meridian is also the Shu point of the zang-fu organs, that is, every point with the same name as the zang-fu organs on both sides of the spine. Clearing the bladder meridian is naturally beneficial to all the zang-fu organs. According to the theory of western medicine, the main nerves and blood vessels connecting the brain and internal organs are attached to the spine and bones on both sides. Dredging the spine up and down naturally removes many visible fortresses, obstacles and invisible mines and traps.

Special attention should be paid to lacing:

1, anyone with hypertension, heart disease, osteoporosis, long-term weakness, etc. Be sure to ask the doctor first whether it is suitable for this kind of stretching, because people with muscle contraction will definitely feel pain when stretching, and their heart beats faster and their blood pressure rises when they endure pain; Osteoporosis patients should be careful to prevent fractures and fractures; Weak people may faint because of pain, so don't "do bad things with good intentions!" " "All the old people and patients should not be too hasty. You can put a small pillow and raise your head slightly to avoid blood rushing to your brain. As long as you persist for a long time, you will see that kung fu will last for a long time. 2. If the patient's hands and feet are numb, chills, his face is blue, and he breaks out in a cold sweat when stretching muscles, western medicine calls it hyperventilation syndrome. The treatment method is to cover the nose and mouth with paper bags or plastic bags to form a closed system. After about 5 minutes, the symptoms will disappear and return to normal. Tendon-pulling is a holistic therapy of traditional Chinese medicine, which is different from western medicine in treating headaches and pains. Ribs and tendons can simply dredge the main meridians of the human body without knowing the specific acupoints! " The pain is unreasonable, and the general principle does not hurt ",so lacing can effectively remove all kinds of pain! And this is also a natural therapy, with no side effects!