How to stretch ligaments and stretch ligaments quickly

Ligament pulling is a process that every dancer must go through, so you may encounter some difficulties at first, but don't be afraid. The most important thing in ligament traction is perseverance. As long as you stick to it, you won't have any difficulty. Here are some suggestions on how to pull the ligament. I hope this article is helpful to you. 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 exercise your limbs. If you don't warm up before exercise, it is easy to cause muscle and ligament strain or sprain. First, warm up. First move the joints of the head, hands, waist and legs, and then jog 15 minutes. (The ligament is easier to relax after jogging) Second, pull the ligament. It is carried out according to the following steps. Sit down your ankle first, put your left foot on your right knee, hold your left ankle with your hands, and do two eight beats. Then, keep your posture, hold your knees with one hand and press two eight beats back and forth. Then keep your posture and put your left leg down, then press your right leg and stick your stomach on your leg as much as possible, four times and eight times. Change feet, too. Then the legs, legs flat, body down, the requirements are the same as above. (1) Vertical fork: Go as deep as you can, and it is best to stick to the ground. It is required that the back foot is attached to the ground and the upper body is upright. (Leg) (2) Cross fork: feet follow the ground and feet hook up. Other requirements are the same as above. Cross: put your hands on the ground in front of you, separate your legs into a straight line, and lie prone or sideways. (3) Hip pressing: Try to keep your knees off the ground. Be careful not to lie on the ground, support with your hands, and press your waist and hips backwards and downwards. The highest state is sticking to the ground. (The posture is ugly. Have you seen a frog? Although it is not, it is not far away. But the effect is very good. (4) instep: kneel on the ground, with the instep attached to the ground, supine, and back to the highest level. Be careful not to tilt your knees. Third, 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. Fourth, the way to pull the ligament: 1, sitting posture to pull the ligament: the 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. Standing posture: open your feet shoulder width, open your toes in the direction of your legs, don't bend your feet, bend your body down, and touch your toes with your hands. I feel a stretch inside and behind my legs. 4, footstool leg press: two feet open, one leg and knees are all squatting, the other leg and knees are straight, and the body vibrates and puts pressure on the straight leg side. Alternate left and right legs during practice. 5, sitting posture: there are two kinds of Rafah. Cross-legged forward, knees bent, feet opposite; Hold your feet with both hands; Upper body forward. Ligament strain depends on your age. /kloc-there are differences in human ligaments before and after 0/6 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. In addition, in this training, we must pay attention to the following points: First, we must persevere and step by step. Forcing hard pressure is strictly prohibited. We must not act in haste. If the ligament is strained, you must rest and recover before doing it. Second, before leg press presses his hips, he should fully prepare for activities, improve muscle temperature, and avoid muscle and ligament strain; Third, flexibility training should be moderate, and comprehensive and coordinated development should be paid attention to to to prevent excessive flexibility from causing changes in joints and ligaments.