How do 15 year old girls pull ligaments on their own

Horizontal forks and vertical forks can be tried by yourself.

1. Sitting method, this method can have two ways, one is to lie forward when cross-legged, sit cross-legged with both legs bent and knees, and the two soles of the feet are opposite, which can play a role in stretching. The other is to hold the two feet with two hands, and the upper body is lying forward.

2. The leg press of the servant step, this method of burying the pin loss is to open the two legs, one leg is bent and the knee is squatted, the other leg is straight and the knee is straight, the body is pressed to the side of the straight leg, and the left and right alternate exercises can be.

3. The method of standing, when standing, the feet are open and shoulder-width apart, the toes are open to the front of the legs, the body is bent downward, and the hands touch the core of the toes, so that you can feel the stretching feeling on the inside and back of the legs.

4. Horizontal stretching, slowly pull up the straight legs, do not bend the knees, the muscles of the buttocks and thighs will be tense, until the big bend of the legs and the body at a right angle before stopping the stretching.

5. The method of stretching the ligaments in a seated position, this method is to move the front chest closer to the knees, do not bend the knees, stop immediately if you feel the soreness of the ligaments and back of the legs, and then take deep breaths and do it repeatedly to stretch the ligaments.

[Leg ligament splitting comprehensive training method]:

Including leg slipping, kicking, leg pressing, leg consumption, splitting and other content, according to this method will definitely achieve your goal, generally speaking, within a month! The purpose of leg slipping is to warm up, and slipping the leg alive can prevent strain, by kicking forward, side, and backwards; Leg press, positive pressure requires the leg to be put on the shelf, the leg is straightened, the toes are hooked, the head is elastic and trembling forward, the side pressure requires an arm to detour the head side and move the toes with the hand, the same is required, the rear press foot surface is pressed back on the shelf, the arms are balanced, the head is tilted back, the elastic pressure is pressed, and the legs are also consumed after the leg is pressed, that is, in the case of the leg press in place, control this state and hold on to it for as much time as possible! In the next step, when practicing splitting, it is best to alternate horizontal and vertical forks, and the elastic downward pressure can be combined with the 'consumption' pressure, which can promote each other!

Key points: Step by step, do not rely on brute force, otherwise it is easy to cause unnecessary injuries. The above methods are combined with leg lifting training, insist on doing it seriously every day, and the training amount is better than one hour in the morning and evening, and do not interrupt as much as possible!

Practice the basics, lunges, horse steps, pull ligaments frontally, sideways pulls. The main thing is to loosen the crotch, I personally think that the ligament should not be too loose, too loose is just good-looking, and there will be a lack of strength. To practice external kung fu, you need to pull the ligaments, and generally the inner boxing does not need to pull the ligaments, and you need to open the crotch.

1。Where you put your feet high, increase them little by little 2. Pain points After splitting the legs, find someone to press it so much that you can't stand it anymore and press down on the point. . . Hold on for a while and continue to press next time.

Leg press, leg bend, leg extension, bend over, twice a day, 10 times each time, every 10 seconds, 10 seconds apart, it is best to have someone help to press, the degree is the limit of what can be tolerated, that is, to feel the pain. Of course, you can also increase the number and intensity of your workouts a little, but do it every other day.

When exercising, it is important to pay attention to safety, in case of ligament damage, the recovery time will be long. Therefore, it is best to consult with at least two professionals, such as a doctor, sports medicine doctor, or coach.

In addition, muscles and ligaments are very related, and the two cooperate when exercising, so when exercising ligaments, you should also pay attention to muscle training.

Probably press it once, press it 30 times, and then let people press you still, press to the lowest limit you can bear, it hurts but it's okay, press for 15 seconds 2 3 times a day, and it will have an effect in 2 months

Suggestion! If you want to practice flexibility and muscles, you can practice Red Fist Ten**.

Taekwondo has high requirements for ligaments, and basic training also includes ligament training, mainly the ligaments of the hip, as well as the ligaments of the ankle. The horizontal and vertical forks must go down.

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

The specific method of splitting is as follows:

First of all, you need to warm up, let the body sweat, not let the body be too tense, generally run for ten to fifteen minutes;

Then split your legs apart and slowly (preferably on a smooth floor), and when you feel that you have reached your limit, move one foot outwards while not moving the other foot, and hold on to the limit for 10 seconds.

Finally, follow this method for five sets.

If you warm up sufficiently, you won't strain your ligaments when splitting.

In addition, if you are a beginner, it is recommended to learn through a training course, as self-study will only have a half-effort effect and increase the risk of injury.

It's okay to practice, but when I was 2 years old in elementary school, I accidentally broke my hand while playing hide and seek with others, and my bones were exposed (lie to you being a puppy).

Later, the ambulance took him to the hospital for surgery and then connected it, and he took a plaster cast for 3 months, and the function of his hand returned to normal.

Then my physical condition is good, in the 4th grade of primary school to participate in the school track and field team, won our city's track and field competition all-around champion and runner-up, to my sixth grade after graduation by the city taekwondo team coach to see, and then change to taekwondo, that will be about 13 years old, participated in the city taekwondo competition and provincial taekwondo competition, won the city 68kg championship, and later transferred to the provincial taekwondo team 3 line training at the age of 15. Became a professional athlete and won the fourth place in the provincial competition.

I've had an arm injury, a taekwondo, and I think I'm much more injured than you. This is my personal experience.

So I'm sure you can tell you, you can definitely practice.

I am 23 years old this year, and when I was 16 years old, I chose to retire and go back to school. Now I have graduated from college. I used to be a professional taekwondo athlete as well. I miss that time very much.

Pulling ligaments requires long-term and gradual exercises, such as positive leg presses, side leg presses, back leg presses, and depressions.

It's all possible.

Be sure to warm it up, preferably under the guidance of a coach.

How to pull ligaments? Didn't you learn to dance? Just squeeze the ligaments the way you practice dancing· I don't need to open it too much· It's no problem to run a little train· As for how much money you have a year, it depends on which city you are from. Now the common ** has about 1800 yuan

How to pull ligaments? Go to the gym to receive professional guidance, listen to the dictation, if you understand it wrong, it is easy to get hurt.

It's about 350 a month on our side. As for stretching. You can choose big-word horses, one-word horses, and yoga poses, but perseverance is key.

In the basic class (leucorrhea class), the ligament is often pulled, and after slowly rising to the yellow belt class, it is not often pulled. It costs about 3,500 to 4,500 yuan a year. (This is the tuition fee of a better gym) after completing the school, I will go to the competition.

Pull each foot for 15 minutes a day, insist on 3 months, you can recover, remember to take it step by step, don't rush!

Taekwondo mainly uses legs, but when blocking, you use your arms, I don't know if you can do it, we wear arm guards when competing, you can rest assured. It doesn't hurt,

You can ask about this in the restaurant.