How to better exercise ligaments, and some common sense of ligaments

Press the legs, take your time little by little - never use brute force to press down, as long as the ligament is injured once, there will be a second time.

Where there are muscles, there are ligaments, and the list goes on.

The ligament exercise you want is nothing more than a leg press.

Leg presses, the basis for a perfect figure. Leg presses will make people feel relaxed and will bring pleasure (after leg presses).

Leg press, regardless of age, regardless of gender.

Standard for leg presses:

The horizontal fork, the word horse is fully open, and the girl also asks that the left and right sides can be attached to the ears. (Boys do not require) vertical fork, front and back open, required to be fully open and must be able to jaw against the knee (both men and women are required) Okay, the basic requirement for ligament exercise is this leg press, and the rest can continue to study according to their own hobbies.

The stretching exercise we often talk about is actually pulling the ligaments, also known as stretching, stretching before and after the exercise, which can not only improve the flexibility and coordination of the body, but also make the muscles elastic and reduce the occurrence of training injuries. Most people only remember to stretch before exercising, in fact, it is also necessary to stretch after exercise, so that the muscle fibers can be quickly reconditioned, in layman's terms, it is to speed up the speed of eliminating fatigue, and the condition of the muscles will be better during the next exercise. So what are the precautions when pulling ligaments?

1.Don't blindly follow the herd.

Everything is the best for you, and the same is true for exercise, although stretching is good for people, but not all people are suitable for stretching! For example, patients with high blood pressure, heart disease, osteoporosis and those who have just recovered from serious illnesses need to exercise under the guidance of a doctor, and do not follow the trend to do some exercises, otherwise they will not achieve the effect of exercise, not to mention, and will hurt the body.

2.Warm-up exercises before stretching.

Do some aerobic exercise moderately, such as trotting, jumping, gymnastics, etc., on the one hand, promote the internal organs to adapt to the exercise, on the other hand, increase the body temperature, human ligaments and tendons and other soft tissues tend to be more viscous in the case of lower temperature, and the increase in body temperature can reduce the viscosity, making the soft tissues easier to be pulled away and not easy to be injured when stretching.

3.Relax physically and mentally when stretching.

To focus on the muscles being pulled, slowly and gently, gradually increasing the intensity; Until optimal and continuous, breathe and breathe steadily. Because muscle contraction is not good for stretching when holding breath, and muscle relaxation is good for stretching when breathing and exhaling. At the same time, it can "use qi gravity", that is, the adjustment of the intake and forcing machine to speed up the circulation of qi and blood.

4.Don't overstretch.

Stretching must improve flexibility by stretching and keeping the muscles beyond normal length, but should not be stretched to the point of pain as it can cause serious injuries such as tearing muscles, spraining ligaments, or dislocating joints. We just need to stretch the muscles to a comfortable position and hold them for about 15 seconds.

You should choose a very correct stretching method, take into account the tolerance of the ligaments, pull the ligaments step by step, protect your bones when stretching, relax your body when stretching, pay attention to these things can stretch better and make the body better.

When pulling the ligament, you must pay attention to the action to be standardized, otherwise it will easily backfire, and when you pull the ligament, it is best to have someone else to help you, so that it will be more thorough and in place.

Be prepared for the activity, stretch the muscles, don't push too hard, if you can't reach the target, you can also use a rope to help practice, and pay attention to safety when pulling the ligaments.

Ligaments are usually located around the joint (extracapsular ligaments) or in the joint cavity (intracapsular ligaments).

Precautions for stretching ligaments:

Stretching exercises are not recommended for the following specific situations.

1. Joint instability (or joint injury) caused by fracture or sprain 2. There is a wound at the stretching site, accompanied by infection or inflammation (soft tissue inflammation, such as folliculitis, etc.) 3. Acute injury at the stretching site (muscle, tendon, ligament, etc.) 4. Pain at the stretching site.

General preparation activity recommendations.

Stretching, especially dynamic stretching, is an important part of the preparation activity, which generally includes the following parts:

1. Aerobic exercise: jogging or cycling, 5-10 minutes, until the body sweats slightly;

3. Low-intensity special sports;

4. Start the formal special training content.

Stop. Don't pull it all at once.