Ways to exercise ligaments at home, thank you.

I think you'd better practice yoga and it will meet your requirements.

What to do before pulling the ligaments is to warm up. The ligaments will be looser when the ligaments are moved, so that the ligaments will be more elastic and less prone to strain.

A warm-up. Move the joints of your head, hands, waist and legs, and then jog for 15 minutes. (Ligaments are more likely to loosen after jogging).

Second, pull the ligaments. Proceed in the following 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 the left leg, then press the right leg, trying to put the belly on the leg, four eight beats. Change feet, the same.

Then the legs, stretch the legs flat, press the body down, and ask for the same as above.

The way the ligaments are pulled three:

1. Seated stretch ligaments: Bring the front chest closer to the knees, and do not bend the knees. 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 stretch ligament: Slowly pull up the straight left leg, do not bend the knee, and tense 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 movement.

3. Standing posture: open your feet at shoulder width, open your toes to the direction of your legs, don't bend your feet, bend your body down, and touch your toes with your hands. Feel a stretch in the inside and back of your legs.

4. Servant step leg press: open the left and right feet, squat with one leg bent at the knee, the other leg with the knee straight, and the body vibrates to the side of the straight leg. When exercising, alternate between the left and right legs.

5 Seated position: There are two kinds of pulling. Lean forward cross-legged, sit cross-legged with your legs bent and your knees crossed, with the soles of your feet facing each other; Hold your feet with both hands; The upper body leans forward.

1. Positive leg press.

Facing a rib or an object of a certain height, stand side by side, with one leg on the rib and the other leg straight to the knee; Press the knee joint with both hands, stand up and close the hips; The upper body bends forward and performs pressure vibration forwards and downwards. When exercising, alternate between the left and right legs.

Second, the side press leg.

Side to the rib or an object of a certain height, one leg is supported, the toes are slightly outward, and the heel of the other leg rests on the rib; Raise your right arm; Straighten your legs, stand at your waist and open your hips, and press your upper body to the side of your toes. When exercising, alternate between the left and right legs.

3. Rear leg press.

With your back to the rib or an object of a certain height, cross your waist with both hands or support an object of a certain height, support one leg and raise the other leg back, resting on the rib with the instep resting on the rib and the foot straight; The upper body is bent backward and compressive vibration is done. When exercising, alternate between the left and right legs.

Fourth, the servant step press leg.

With your feet open to the left and right, one leg is bent and the knee is full, the other leg is straight at the knee, and the body is pressed to the side of the straight leg. When exercising, alternate between the left and right legs.

Fifth, vertical fork. Hold the ground with both hands left and right or hang down naturally; The legs are separated from the front and back in a straight line, the front legs are on the back side, the toes are hooked, and the inside or front of the hind legs are on the ground; The upper body vibrates forward.

Sixth, the horizontal fork. Hold your hands on the ground in front of your body, spread your legs left and right in a straight line, and lie prone or sideways with your upper body.

7. Lean forward cross-legged.

Sit with your legs bent and your knees crossed, with the soles of your feet facing each other; Hold your feet with both hands; The upper body leans forward.

Try to lean your whole body against the wall and bend over. Clasp your legs with your hands. Every 10 seconds. 5 times in a group, convenient and simple.

Pulling a ligament depends mainly on how tight your ligaments are.

If the ligaments have not been pulled apart before, it is recommended to use relatively low furniture such as sofas and tables to support the body when the upper or lower legs are leaning against the wall or using supports. Avoid injuries due to unsteady standing.

If the ligaments already have a certain degree of looseness, the ligaments can be pulled by pressing the form of a horse. Simple and effective.

Hope it helps.

In fact, the leg press is very simple, and persistence will have an effect.

What the hell are you asking? I don't see you're asking?

1. The first method: kneel on the ground, then bend your back until your head touches the ground, as shown in the figure below, stretch your body to pull the ligaments, and the specific effect is as shown in the figure below.

2. The second method: If your body is hard, or you are not easy to pull the belt, you can choose to press you behind a person, the specific effect is as shown below.

3. The third method is to choose to put one of your legs on someone else's shoulder, and then lean forward to pull the ligaments, the specific effect is as shown below.

Novice ligament pulling method.

1. Positive pressure. <>

Facing the windowsill or steps, tables and stools, stand side by side, lift one leg, rest your heels on the steps, tilt your toes upward, press your hands on your knees, bend your elbows with your arms, and press down on your upper body, and repeat in turn.

2. Lying on your side. <>

Take lying on the left leg as an example, the right leg is bent at the knee and squatted slightly, the left leg is stretched to the side, the toes are hooked, the heel is on the ground, the right arm is bent and elbow raised, the left hand is held at the right ribs, and the upper body is lying on the left side, so that the head and upper body are as close to the toes as possible.

3. Lying on the legs. <>

Squat with one leg bent at the knee, stretch the other leg forward, hook the toes, land with your heels, hold the balls of your feet with both hands, bend your elbows with both arms, lean forward with your upper body, reach your toes, and shake down repeatedly.

4. Kick your legs.

Stand side by side, raise your arms sideways, bend your wrists and stand with your palms, take a step forward with your legs, hook the toes of your other leg from bottom to front, up, and kick up between your eyebrows, and then fall down and stand side by side with your supporting feet, kicking your legs alternately during the march.

5. Swing the legs outward.

Stand side by side, raise your hands sideways, bend your wrists and stand with your palms, take a step forward with your feet, hook up with the other foot, kick up from the bottom to the opposite side, swing outward through your face to the same side, drop your feet next to the supporting feet, and alternate your feet forward.

Pull ligaments, no one is born with them, ligaments are so good, so don't have an inferiority complex, first give yourself a goal, the amount of time, and the amount of exercise standards to encourage yourself, remind yourself, and warn yourself that there is a clear division of labor for what you can do and what you should do now.

It mainly lies in the investment of time and the accumulation of experience. In ancient times, there was the so-called "smelling the chicken and dancing", "practicing three dogs in summer, practicing three nines in winter", year after year, day after day of training, practice needs to be early, every morning after practicing kung fu, the sky is not yet dawn, this is the morning exercise. Let's take a look at my training trajectory.

Morning exercise: first run for 10 minutes of warm-up exercises, and then carry out ligament stretching split fork (horizontal, vertical) leg press (positive pressure, side pressure, high pressure, low pressure, back pressure), relax yourself, and then move the joints of the body (from top to bottom: neck joint, shoulder joint, elbow joint, metacarpal joint, waist joint, hip joint, knee joint, ankle joint, toe joint and other sports), if the time is sufficient, you can arrange more than half an hour to master, train, horse step pile, lunge pile.

Servant step through the palm, virtual step, ding step, waist movement bending).

morning training; Split (horizontal, vertical) leg press (positive pressure, side pressure, high pressure, low pressure, back pressure) kick leg (side leg, squat, hanging leg, side kick, forward kick, outside swing leg, inside swing leg, no heart leg. Ten sets of elastic legs each. Horse step, lunge, horse step to lunge, lunge to horse step, front roll, front hand flip, back hand flip, side hand flip, front flip, side flip, back flip and other sports exercises.

Afternoon training: After warming up, you can practice boxing (straight boxing, swing boxing, hook boxing), combination boxing: straight swing, hook hook swing, swing straight, swing hook) Golden Rooster Independence, White Crane Wings, Dapeng Wings, Carp Straight, Oolong Strand, Ancient Tree Rooting, Handstand, Push-ups, and other difficult action exercises.

Evening Training: Taolu Training: Five-Step Boxing, Southern Boxing, North Leg, and Wushu Routines of various sects.

Pull ligaments: Suitable for beginners to get started, pull the leg ligaments to make the body softer.

If you're a beginner, don't overdo it. 15-20 minutes. It's okay to sweat slightly.

After pressing the leg, it takes a while to get up again. I think you should be in the period of muscle fatigue and a little bit of muscle strain. When you finish pressing your legs, gently tap your own legs.

To improve the flexibility of your ligaments, it's best to kick more after pressing your legs, and then press them a little longer. And so on and so forth. If you can continue to practice when you are strained, your flexibility will be greatly improved.

When you practice, pay attention to the amount of exercise can be a little less than usual...

Press the leg first, split it gradually, and take your time.