How to make your ligaments flexible

Leg press. It depends on the area where you want to make the ligaments more flexible, and the method is different for different parts.

1. Spring vibration stretching.

The elastic stretch emphasizes the rapid movement, a part of the limb contracts quickly like a spring, and then quickly restores, repeating the two movements many times. Kicking exercises are one of the types of bounce stretching.

2. Slow-motion stretching.

Slow stretching is to slowly press down on the limb, then revert, and repeat these two movements. Slow-motion stretching has a smaller range of motion and is done more slowly. Contrary to elastic stretching.

3. Static stretching.

Static stretching is the reduction of the limb after stretching. When a part of the limb is stretched to its maximum, it needs to be held in that position for a while before it can be restored. Whether it's stretching or reducing, the action should be done slowly.

There are many movements in yoga that are related to static stretching. Dynamic stretching and static stretching are different, and the action of static stretching is slower and safer.

Whether it's good or poor, you can try it. If you feel that the temperature of the muscles has increased after exercise, and the viscosity of the muscles is not as good as before, it is more suitable for static stretching exercises.

Wrap your arms around to make your body soft.

It's a simple but very important sport. As the name suggests, it relaxes and opens the shoulder joint. The shoulder joint has a higher potential range of motion than other joints in the body. So if you're looking to improve your flexibility, shoulder exercises are a good place to start.

Arm Wrap Motion:

Stand with your feet shoulder-width apart and your arms extended vertically down on both sides of your body, keeping them on the same plane as your shoulders. Start swinging your arms forward in small motions in a circular motion, but don't move your wrists or elbows. After 20 laps, change direction and swing your arms back.

To increase the intensity of the arm wrap, you can increase your speed or hold a gravity disc or dumbbell wrap, but keep the weight under control so that you can repeat the movement 8 to 10 times.

Pull the ligament, didn't guess the wrong once? It's okay at 13 years old, the ligaments are softer and easier to pull, you sit on your floor and ask your parents to hold your hand, and then according to your degree of adaptation, like a forward pull, which is to pull your back and your thighs inside, and there is a leg together, sit on the ground and use your head like a toe to stretch, there is no easy way to pull the ligament, you can only endure hardship.

Leg press! Lunge leg press, side leg press, and then ask someone to press your leg when splitting. As long as you stick to it for a month, you can cross and fork and fork, I used to even go down in taekwondo for a month.

It's good to say, sit cross-legged, just find a partner to help you press your legs, this is to pull the hip ligament, and then you can put your legs on your partner's shoulders, pull back and forth slowly, ten in a group, ten times in a group, just practice It's good, and if you think it's good, you will get extra points.

Run and stop and do yoga extreme movements when you're sweating profusely!

There is only one way, and that is to practice more.

This requires long-term training to cause the ligaments to loosen, so it is necessary to do stretching exercises frequently.

Start jogging a few laps and press your legs to move your joints when your body is sweating or your muscles feel a little weak.

It's simple, it's called Hu Qiang, Zhou Tao, they're here to help you pull, how long is it going to be!

After running to warm up, you can do leg presses, bend over, lean back (first kneel posture, then tilt back your head until you reach your feet), and so on. After doing this, go for a jog for about 10 minutes to relax your body after a workout and improve coordination.

Let me tell you what I think: I am not bored and can exercise, and I am still a good husband, and I recommend exercising in my life.

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.

1. Flexibility exercise intensity: Flexibility exercise should be slow, relaxed, controlled and pain-free exercises, so as to achieve "sour addition", "pain stop" and "numb stop". Flexibility can only be improved with proper effort.

As flexibility improves during the exercise, the intensity of the exercise should be gradually increased.

2. Time and number of flexibility exercises: The time and number of exercises for each posture of flexibility are gradually increased, from the initial 10 seconds of practice time to 30 seconds, and each posture should be repeated more than 3 times. 5 10 minutes is enough if it is a flexibility exercise during normal physical exercise, and 15 to 30 minutes if it is a training exercise dedicated to improving flexibility or training for athletes.

3. Step by step and perseverance: the first practice is prone to discomfort and even soreness, and after a period of practice, the pain and discomfort can be eliminated. If flexibility exercises are stopped for a while, the results gained will fade.

Therefore, flexibility exercises need to be consistent to be effective.

4. Flexibility exercises should be comprehensive: whether it is stretching exercises in preparation activities or special development of some joint flexibility exercises, it is necessary to take into account the overall development of the flexibility of all joints in the body. Because in physical activity, the completion of the action involves several interrelated parts or even the whole body.

5. Flexibility exercises should be combined with relaxation exercises: after each stretching exercise, some exercises in the opposite direction should be done to strengthen the blood supply and energy supply function, which helps the relaxation and recovery of the stretching muscles, such as doing several knee bending squats after pressing the legs.