Loosen the ligaments, and those who are experienced are invited

1. Bend over and try to touch the ground with your hands until you reach the ground at the wrist (the legs cannot be bent, otherwise it will have no effect).

2Sit on the ground with your legs straight and your toes taut, touch your toes with your hands and your head with your legs, and do not bend your legs.

3Find a railing or plane of the right height, rest one leg on it, keep your legs straight, your toes tense, and touch your legs with your head.

4. Open in one word or open in eight words.

Don't be reluctant when you practice these methods at the beginning, take your time, do it little by little, it may hurt a little at first, stick to it, don't be reluctant, otherwise you may have a ligament strain.

These are my own experiences, I hope it will be helpful to you.

1. Warm up. Move the joints of your head, hands, waist and legs, and then jog for 15 minutes.

Second, it is to pull the ligament. And in a few more 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 your left leg, then press your right leg, trying to keep your belly close to your leg. Four eight-beats.

Change feet, the same. And then the legs. Stretch your legs flat and press your body down, asking for the same as above.

3. Vertical fork. How deep can you go down, it is best to stick to the ground, and the back foot is required to be close to the ground, and the upper body is upright. (both legs).

Fourth, the horizontal fork. Heels to the ground, feet hooked, the rest of the requirements are the same as above.

Fifth, press the crotch. (The posture is ugly, I haven't seen a frog, although it is not and it is not far away.) It works well though. Push your knees apart, be careful not to lie on the ground, support your hands, and press your hips back and down, the highest level is to touch the ground.

6. Instep. Kneel on the ground with your instep on the ground, lie backwards, and place your back on the ground at the highest level. Be careful not to raise your knees.

The time to warm up is very important 2 weeks or so to loosen the ligaments and be able to split and so on It depends on whether you have the heart to press your legs in a year that will not be over sixty years old.

I think the easiest and most effective way is to run every day, and then go to pull the ligaments (the time to pull the ligaments is not too short, it is better to divide them into 2-3 groups)...Step by step, it is estimated that 1 week will be fine.

Before pulling, you must run to warm up, run for about 20 minutes and then pull, pull for 5 minutes and then kick for 5 minutes, so that you can pull the fastest.

It takes time, and everything is done gradually.