An effective way to pull ligaments, a way to pull ligaments quickly?

Jogging for 15 minutes a day, after the body is warm, you can reduce injuries, let the back positive legs, first use the chest to stick to the knees, slowly use the head to reach the toes, the legs alternately practice, press until there is a sense of pressure instead of pain, and then, side pressure, this is more difficult, when pressing, the body and legs are in a plane, also use the head to reach the toes, slowly support the legs to move outward, into a word, after the pressure must be kicked, kicking, side kicking, inside, swinging, kicking the waist to be straight, sink the hips. Practice splitting after kicking. That's how I practiced, pressed for a year, the vertical fork can be all down, the horizontal fork is still a punch, I started to press a little late at 18, I hope you can hold on, it must be faster than me, I wish you success.

You can take a look at the video screen of martial arts, the methods in general martial arts are effective, and the connection is persistent

First of all, it is essential to warm up, and then hold on to a relatively short locker or something that is more hard to hold and press down as much as you can, preferably only in this order: the first time the left leg is forked, the first time the right leg is repeated, the second time the left leg is repeated, the second time the right leg is repeated, the last time you fight hard, the last cross fork, the pressure is not finished, and there are some exercises to do the premise leg (that is, the straight leg is lifted up), it is best to have two groups, a group of ten per leg, so that every day or every other day practice can soon go down to the bottom! Come on!

Find a man and do it a few times when you have nothing to do.

Soon it was all open.

What to do before pulling the ligaments is to warm up. The ligaments will be looser when the ligaments are moved, so that the ligaments will be more elastic and less prone to strain.

A warm-up. Move the joints of your head, hands, waist and legs, and then jog for 15 minutes. (Ligaments are more likely to loosen after jogging).

Second, pull the ligaments. Proceed in the following steps. Start with your ankle, sit down, place your left foot on your right knee, and hold your left ankle with both hands for two eight beats.

Then, hold the position and press down on your knee with one hand for two eight beats back and forth. Then hold the position and lower the left leg, then press the right leg, trying to put the belly on the leg, four eight beats. Change feet, the same.

Then the legs, stretch the legs flat, press the body down, and ask for the same as above.

The way the ligaments are pulled three:

1. Seated stretch ligaments: Bring the front chest closer to the knees, and do not bend the knees. Feel a sore feeling in your leg ligaments and back, stop stretching and take two deep breaths to slowly return to the starting motion. Repeat 12 times.

2. Horizontal stretch ligament: Slowly pull up the straight left leg, do not bend the knee, and tense the hip and thigh muscles until the thigh is at a right angle to the body, then stop stretching, take two deep breaths, and slowly return to the starting movement.

3. Standing posture: open your feet at shoulder width, open your toes to the direction of your legs, don't bend your feet, bend your body down, and touch your toes with your hands. Feel a stretch in the inside and back of your legs.

4. Servant step leg press: open the left and right feet, squat with one leg bent at the knee, the other leg with the knee straight, and the body vibrates to the side of the straight leg. When exercising, alternate between the left and right legs.

5 Seated position: There are two kinds of pulling. Lean forward cross-legged, sit cross-legged with your legs bent and your knees crossed, with the soles of your feet facing each other; Hold your feet with both hands; The upper body leans forward.

There is a difference between human ligaments before and after the age of 16, after the age of 16, the bone development is basically fixed, so the ligaments are also fixed. Therefore, young people are advised to use the tremor method to "pull" the ligaments through the vibrating movement, so that the effect of "pulling" is obvious. However, for people with relatively mature bones, this method can only have short-term effects and is highly susceptible to injury.

For those over the age of 16, it is recommended to use the hydrostatic method – hold an "extreme" movement position for 30 seconds, then rest for a few seconds before holding this position. It is generally recommended to stretch in the "extreme" pose for no more than 30 seconds, otherwise it may cause muscle injury in the opposite direction. This method of static pressure will maintain the stability and flexibility of the ligaments for a relatively long period of time.

Be sure to warm up before pulling the ligaments. Move the joints of your head, hands, waist and legs, and then jog for 15 minutes.

1. Positive leg press.

Facing a rib or an object of a certain height, stand side by side, with one leg on the rib and the other leg straight on the knee; Press the knee joint with both hands, stand up and close the hips; The upper body bends forward and performs pressure vibration forwards and downwards. When exercising, alternate between the left and right legs.

2. Side pressure leg side to rib wood or object of a certain height, one leg supports, the toe is slightly outward, and the heel of the other leg rests on the rib; Raise your right arm; Straighten your legs, stand at your waist and open your hips, and press your upper body to the side of your toes. When exercising, alternate between the left and right legs.

3. Rear leg press: Facing back to the rib wood or an object of a certain height, crossing the waist or supporting an object of a certain height with both hands, one leg supporting, the other leg being raised back, the instep resting on the rib, and the foot surface is straight; The upper body is bent backward and compressive vibration is done. When exercising, alternate between the left and right legs.

Fourth, the servant step leg press two feet left and right, one leg bent knee full squat, the other leg straight knee, the body to the side of the straight leg vibrating. When exercising, alternate between the left and right legs.

Fifth, the vertical fork with both hands left and right on the ground or naturally drooping; The legs are separated from the front and back in a straight line, the front legs are on the back side, the toes are hooked, and the inside or front of the hind legs are on the ground; The upper body vibrates forward.

6. Horizontal fork with both hands on the ground in front of the body, the legs left and right apart in a straight line, and the upper body lying prone or sideways.

7. Cross-legged forward sit with your legs bent and your knees crossed, with the soles of your feet facing each other; Hold your feet with both hands; The upper body leans forward.

8. Press the hips (posture is a bit like a frog) knees on the ground and strive to separate, pay attention not to lie on the ground, support your hands, press the waist and hips back and down, the highest level is to touch the ground.

Warm up first and pull it after the warm-up is over, there's no good way, bear with it, if you work hard, it'll be OK in 2 months.

Don't push too hard, it will hurt, there is skill.

The first is to warm up, before pressing to warm up fully, if not, you can use a bathtub and soak in hot water. It sounds like nonsense, but if you try it, you will find that it works.

Second, if you press into one position and it hurts, don't go down any longer, stay in that position for as long as you can.

Third, don't force on your legs, relax, if you can't relax, there are two ways, if someone cooperates, let two people press down on your legs after lying down, but the person who cooperates must be skilled. If that doesn't work, use a rope to cover your feet and pull them upwards, so you can pull them away when you stand up straight, and the same goes for the lower forks.

He is only 17 years old, and if he is not injured and can hold on, three months to half a year is enough.

Try to press slowly and step by step, and running is the most effective.