How do you stretch the hamstrings and how do you lengthen the hamstrings?

You're talking about ligaments, if you want to pull the ligaments apart, you have to do it gradually, you can't do high-intensity movements suddenly, if you strain the ligaments, the recovery rate is almost zero!

You can stick to the positive leg press and the side leg press! After a while, slowly intensify the workout and try splitting! Over time, the ligaments will be good! Be careful, though.

The amount of exercise, don't rush for quick success!

Stand up straight, keep your feet straight, then bend down and touch your toes as far down as you can.

Stretching method: 1. Stand in the door frame, stretch your arms, and lift your hands up to support both sides of the door frame.

2. One foot in front, standing lunge; Keep your other foot behind and keep your leg as straight as possible.

3. The body is parallel to the door frame, the head is erect, and the eyes are looking forward;

4. Stand in this position for 3 minutes, and then change one leg to stand in a lunge, which is also 3 minutes.

When stretching, you should do what you can, step by step, and don't rush it. For the elderly and people who have been lacking exercise for a long time, when you first start stretching, do not easily let others exert external force to help, otherwise it may cause muscle strain and other consequences.

Ways to pull hamstrings:

1. Positive leg press. Mainly practice the flexibility of the muscles in the back of the thighs. Here's how:

Face the crossbar with your toes pointing straight ahead. Lift one leg up, rest your heel on the beam, hook your toes, straight up, pay attention to the knee joints of both legs straight, and keep your back as straight as possible. Bend the upper body forward, gradually press down on the hip joint, and when there is slight pain at the maximum angle, hold, and when the pain disappears, you can appropriately increase the angle, maintain it for 10 30 seconds, repeat 3 5 times after relaxation, and change to the opposite leg to exercise.

2. Side press legs. Mainly exercises the flexibility of the inner thigh muscles. Here's how:

Side to the crossbar, one leg support, toes can be slightly outward, the other leg is raised, toes hooked (you can do the exercise upwards and forwards respectively), the lower back is upright, and the upper body is pressed down on the side of the crossbar. When reaching the maximum angle, hold for 10 30 seconds, repeat 3 5 times after the hall is relaxed, and switch to the opposite leg to exercise.

3. Rear leg press. Mainly practice the flexibility of the muscles on the front of the thigh. Here's how:

With your back to the crossbar, support one leg and lift the other leg with the instep on the crossbar, trying to keep your knees straight. Straighten your back and lean back so that the muscles in the front of your thighs can be stretched, to the maximum angle, hold for 10 30 seconds, and after relaxing, repeat 3 to 5 times, and switch to the opposite leg exercise.

1. You can do dynamic flexibility exercises every morning for 4 15 minutes, that is, move the joints, do positive leg lifts, back leg lifts and side leg lifts. But never do a static leg press! Only 2 times a week for 11-23 minutes of reciprocal flexibility exercises.

2. You must warm up before stretching; For example, if you use a small run to increase your body temperature and keep your muscles and tendons in a state of readiness, you will be more effective and reduce the chance of injury if you don't stretch properly.

3. Don't pause your breathing when stretching; Breathe slowly and deeply; Pausing your breath and holding your breath to concentrate will increase your negative oxygen debt, make your movements uncoordinated, and increase the chance of stretching injuries.