Is it that the ligaments of the body are broken, and the flexibility becomes better?

If you break it, you will get hurt. Flexibility will increase with slow practice.

There is always a warm-up before exercise, and the main purpose is to stretch the ligaments. However, there are very few people who can really stretch the ligaments, and the stretch will not be in place. A complete stretch of the ligament requires at least 10-15 minutes of flexibility exercises, at least once a day.

It's also a great way to relax after intense exercise. The muscles will also become more elastic as a result of these simple stretching exercises. Flexibility exercises must be learned gently, otherwise it is easy to strain.

1. Seated stretch ligaments: the front chest is close to the knees, and the knees should not be bent. 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 stretching ligaments: Slowly pull up the straight left leg, do not bend the knee, and tighten 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 action.

3. There is another simple action that I like the most: stand up straight, open your feet shoulder-width apart, open your toes to the direction of your legs, don't bend your feet, bend your body downward, and touch your toes with your hands. Feel a stretch in the inside and back of your legs.

4. Stand on the left and right sides of the servant leg press, squat with one leg bent at the knee, the other leg with the knee straight, and the body vibrate to the side of the straight leg. When exercising, alternate between the left and right legs.

5. Horizontal fork: hold the ground with both hands in front of the body, separate the legs left and right into a straight line, and the upper body is prone or sideways.

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

I'm a 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.

Warm up first, jog for exercise, and keep exercising every day, splitting, can't be in a hurry, don't worry too much.

Press the legs, you can. Split every day, don't rush, take your time.

And ......Is it good that hip-hop requires flexibility? 12-year-old ligaments are the easiest to pull! All extreme poses that are generally recommended to stretch in hip-hop dance are no more than 30 seconds. Failure to do so may result in muscle injuries in the opposite direction. This.

You can insist on watching TV and surfing the Internet every day, and use all the time to stretch for a month or two.

Insist on practicing every day, martial arts is not a matter of how long the time is, martial arts is a long-term practice, fitness, disease, lifelong benefits.

Buy a professional book on getting started with fighting that is very detailed.

If you can do it in a month at the earliest, it depends on whether you can endure hardships!

Insist on exercising every day, I used to learn hip-hop dance for a while, it's yo pull ligaments, it's so hard! Hold on!

A little more pull every day than the day before yesterday. It's a hard time. Stick to it every day.

(1) Active stretching and passive stretching exercises must take into account each other.

Active power stretching exercises are a method of relying on one's own strength to lengthen muscles, tendons, ligaments and other soft tissues to improve their stretchability. For example, kicking exercises can be done with weights and weight-bearing stretches.

Active stretching can also be done using static stretching exercises. This is an exercise in which you rely on your own muscle strength to maintain a static posture when you have the most amplitude of movement. Such as:

When doing leg control, sea exploration, cupola and other actions, it is required to maintain a static posture within the specified time is an effective way to improve muscle control.

2) Passive stretching exercise is a method that relies on the action of external force to promote the increase of joint flexibility.

Passive dynamic stretching exercises are exercises that rely on the help of teachers or peers to lengthen ligaments and muscles. For example, relying on the help of a companion to help gradually increase the range of motion of the back or front kick.

Passive static stretching exercises, on the other hand, are exercises in which an external force is used to maintain a fixed posture. For example, rely on the strength of your companion to maintain the maximum amplitude of the leg raised.

Passive stretching exercises are less effective than active stretching exercises, but they can achieve greater passive flexibility indicators. The biggest indicator of passive flexibility determines the index of active flexibility, so both must be combined in the training process. Such as:

The dancer is very good at forking on the carpet, but he can't achieve the desired effect when doing the split jump, which shows the relationship between the two.