How to practice flexibility! How to practice flexibility quickly

Every day, you have to press your legs, you must not give up halfway, you will have pain for a while, take a break, you can't bear the pain, and then slowly get used to the flexibility of your legs. The other parts are basically the same, they are all stretched, and the main thing is perseverance.

Flexibility can be practiced with leg presses, which can stretch ligaments, move joints, and prevent injury and aging. Be careful when pressing, don't overdo it, don't use too much force. It is necessary to pay attention to the relaxation after pressing for a period of time, and do not let the muscles be in a tense state for a long time, which is easy to get injured.

The leg press is about accumulating the effect of practice over a period of time.

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 sanda, the main nuclei 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 split your legs apart and slowly chop them off (preferably on a smooth floor, so that it is better to send one person to the effect), and when you feel that you have reached the limit, (it is better to have someone to 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.

Normally, when we train, we have an hour in the morning and one hour in the evening.

If there's anything you're not clear, you can send me a private message to ask me, I've been here all this time.

1. It is very important to jog for 10 minutes every day to warm up.

Method: After the warm-up is completed, press it once, and I don't need to talk about the action. Push lightly until it doesn't feel so tight, press 50 times at a time, and then hold the position for 1 minute as much as you think is maximum.

Repeat the above process 3 to 5 times. Pulling once a day will do.

2. It's best not to be too violent, the ligament is not in a hurry, and the strain outweighs the loss.

3. The effect mainly depends on the individual's situation, the ligament has never been pulled, and if the age is not young, it will take a long time.