How do you compress the ligaments in the legs? How to compress the ligament?

Pulling ligaments is a daily effort, not a matter of three or two days, as the saying goes, you can't get fat by eating a meal! What also takes time to digest, I can tell you how to effectively pull the ligaments, but it still depends on your persistence, in order to avoid pulling the ligaments without injury, make full warm-up preparations before doing a kind of flexibility, in fact, this and yoga are almost all about exercising physical flexibility, after fifty minutes of aerobic exercise, do a kind of leg press on the ribs, or on the mat (the kind of sit-ups) cross-legged press, it is a little difficult at the beginning, don't overpress it, what is also the right amount It depends on the individual situation! Finally, I tell you that persistence is victory, I used to have a very stiff person who became soft legs, flexibility and practice to do sports or something to avoid injury!

At the beginning, it will be very painful, and if it doesn't hurt, it won't have an effect, and practicing martial arts is hard.

When you're in pain, it's okay to take a break for a few days, but that's just for beginners. It is necessary to shorten the time difference slowly according to the time, that is, the number of days of the two exercises.

When you've been practicing for two months and you've pressed it out, don't care about the pain, it's because you haven't exercised regularly.

Correct posture: Hook the toes of the raised toes backwards, and the supporting feet should be straight and not outward; Use your elbows close to your toes. After doing this 20 times, bend back and forth to relax, then switch legs.

I also exercise regularly, and the following is a summary of my personal experience during exercise, I hope it will help you. The effect of your practice will not be obvious, as you said, it should be a strain, the sore period of the muscles when you first exercise is about three days, and the effect of practicing in these days will not be very good, if you hurt the tendons, it will be more often, and the leg press should not be so strong at the beginning. Refining this thing, the speed is not up, a little bit, as long as you feel uncomfortable, don't do it, don't stipulate how many times a day to do, the right amount, I don't know the posture, anyway, I do it according to the kind on TV (don't say you haven't seen it).。。

As long as you are willing to put in the effort, the results will be immediate.

1. I have also pulled all the ligaments and pained, and when it hurts, I can press it slowly, and I can also press it open.

If you don't want to hurt at least you have to rest for a long time, I didn't exercise for half a year halfway, and when I practiced, the root of my thigh didn't hurt.

You can recover by practicing slowly, and rub yourself when it hurts.

If you recover, you can still go down, and it doesn't have any effect.

If I don't want to warm up, I can pull, I often get up early, and the first thing I do is press my legs, and I don't warm up at all.

There is no need to warm up at all, and there is no need to run far to practice.

Try it and work together**.

At the end of a day's work or study, it is suitable for leg press and tendon stretching, because all parts of the body are basically moved after a day of activity, and the opening is the end of the exercise, and it is easier to pull the ligaments.

It's okay to pull in the morning, but move it at the end.

I often move before going to bed, and I don't like to dream when I'm tired, and I get enough sleep (varies from person to person).

Don't be afraid of pain when you press your legs, stay for half a minute to a minute when you are pressing very painfully, then change your legs, stay again when it hurts, and press your legs repeatedly, always making your legs feel as if they have reached the limit.

The ligament has a memory function, and I am not afraid that you will retract it after you press it for a period of time, and it will feel like a new pressure after resting for a period of time, but in fact, it will only take a few days to return to the previous state.

I once pressed 180 degrees, and then I didn't press for more than half a year, and then it only took a week to recover, and it took a week because I always pressed it intermittently, and I should have been able to recover faster.

You must insist on pressing every day in order to grow faster, regardless of day or night.

There is no time limit for pulling the ligaments, but you have to feel the pain every time you press it, and hold it for a minute or two at this stage (it hurts too much for a long time), and then change legs.

It's best to press every morning and evening, and I sometimes press my legs while watching TV, but basically it hurts to forget the content of the TV.

It varies from person to person, depending on your time, just stick to it.

First run for ten minutes to warm up, press lunges, go to the step, horizontal bar pressure positive pressure, side pressure, back pressure and finally throw the legs, 100 each, and then practice all kinds of leg methods, no time can only practice the legs, and then press, two hours a day. In two months, it will be split.

It's about spreading your legs apart to your limit and holding on for a minute. Repeat this a few more times so that after a few days you will notice that the ligaments are soft.

Warm up with a 2km jog followed by a 30-minute ligament pull, and preferably some relaxation preparations.

The benefits of leg press ligament pulling are:

1. It can promote physical health and perfect body shape.

2. It can reduce the risk of injury.

3. It is a good warm-up or relaxation exercise.

4. It can improve your competitive level.

5. Good flexibility will not hinder growth, and is conducive to the growth of everyone, regardless of men, women and children, you can carry out regular flexibility exercises, and there is no age limit.

It can make the legs more flexible and easier to move.

However, it will hurt for a while to press the ligament leg, so just get through.

Stretching ligaments can improve the flexibility and coordination of the body and reduce the possibility of sports injuries.

But there must also be a Rafa, if you blindly do it, the injury will definitely affect the growth of the body.

Lengthens the muscles of the legs and smooths the legs.

This is mainly auxiliary, the real pulling ligament is mainly splitting, sitting forward bending, etc., what you do can only play an auxiliary role and not answer well.

I practice sanda.

Ligaments are necessary even in sanda that does not require ligaments very much, because if the ligaments are not good enough in Sanda, the strength of the legs is not even as strong as the punches.

In the case of sanda, the main ones are the ligaments of the hip (which need to be split), and the ligaments of the ankle.

Ligaments are pulled primarily by splitting (including horizontal and vertical forks) and sitting forward flexion.

The method of splitting the words:

First of all, you need to warm up and make your body sweat, so that you can't make your body too tense; Generally speaking, running for 10 to 15 minutes is more effective, but if you're at home, you can do some preparatory activities, do serious exercises, or do exercises such as high leg raises.

The point is to sweat!

Then spread your legs apart and slowly chop them down (preferably on a smooth floor, so that one person is more effective), and when you feel that you have reached the limit, (it is better to have someone help you, but you can do it yourself, but the effect will be reduced) move one foot outward, and at the same time do not move the other foot! Stop when you can't stand moving your other foot for 10 seconds.

Finally, follow this method for five sets;

If you are really cruel to yourself, you will be able to completely fork it in less than a month! The question is whether it will be able to persevere.

Usually we train for an hour in the morning and one hour in the evening.

If you do all of the above, you'll be able to chop it down.

The most important thing is that you don't get too old, and you have to persevere, there is nothing difficult in the world, as long as you are willing to climb.