Hello, I would like to ask, how to press down the ligament in amateur taekwondo?

Hello, I would like to ask, how to press down the ligament in amateur taekwondo?

Oh, when we practice, we need to press the ligaments at the beginning, the ligaments are not good, and the exams are very difficult, the coach can be ruthless, let us sit with our backs against the wall, and then let our teammates, one on one side, press their legs against the wall and form a big horse. Remember it's a big-word horse, not a one-word horse. The bitterness, blood and tears at that time will only be understood by those who have experienced it.

Hehe, in fact, when you can't put pressure down, you have to remember to ask your teammates to help you press, but teammates need professional trainers to do it, so as not to crush yourself, and you have to press often. Otherwise, the ligaments will soon harden again. The most important thing is to let the body move first, and you can only press when you sweat, otherwise it is easy to strain the ligaments.

Especially in the winter months.

The green bamboo is not its three-point scene, and the red plum is reporting the spring of ten thousand families, and the spring returns to the earth.

Usually take some time to practice more, for example, when taking a shower, you can put one leg on the chair and press it, and it is also very important to do the right movements during training, in addition, you should shake your legs more and persevere.

Many people's ligaments are not born well, especially boys, it is best to find someone to help you press the ligament, you must have enough warm-up before pressing the ligament so that it will not hurt, pressing the vertical fork is to kneel on the back leg and straighten the instep, put the front leg in front of it straight, the body should not be crooked, the person who helps you press will hold down the cross of your hind legs, and help you press it.

Introduction: Leg flexibility training is one of the four major thigh skills, which is a compulsory skill for martial arts practitioners. So how do you stretch ligaments when practicing taekwondo? The following is the relevant knowledge that I have carefully compiled for you, welcome to refer to it!

Positive leg press

Put your legs on an object at waist height, sit back with your hips, your hips flat, your supporting legs perpendicular to the ground, your knees straight, your toes on your toes and consciously hook back on your legs, and move your upper body forward to make the pressed legs in a straight line. The toe hook is good for lengthening the ligaments, tendons, and muscles of the legs, and moving the upper body forward can lengthen the torso, especially the spine. After pressing one leg for a few minutes, switch to the other leg.

Side press legs

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. Actually, we use these two methods a lot.

It's not as formal and strict as the above, but it's all about the same. The most straightforward way to put it is to find a place where you can put your feet, press your body forward, touch your knees with your head, press one leg for a few minutes, and then change to the other leg! Be careful that both legs are straight and not bent...

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.

Servant step leg press

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.

Vertical forks

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.

Cross 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.

Lean forward cross-legged

Bring the soles of your feet together, grasp your toes with both hands, lean forward, and press your knees down.

Yes! When you watch TV at night, put yourself in the position you want to press for 10 minutes (you must have the awareness of pressure) and stick to it every day, and you can go down for 3 months.

Whether you're doing a vertical fork or a horizontal fork, you have to relax. Every day, when you make horizontal or vertical forks, teach you a method: sit on your feet first, and then, slowly open your legs, try to relax as much as possible, keep your back straight, your head up, find someone to help you press down, hold on for 20 320 seconds, take a break, and when you do those vertical forks and horizontal forks, it will be much lower.

When you do the vertical and horizontal forks yourself, you should also relax and press down while reciting Korea. That's it.

I'm a black belt and it's normal for beginners to struggle to pull ligaments. Flexibility of the legs in taekwondo is important, and you can now practice horizontal and vertical forks at home.

Horizontal fork: Split the legs horizontally (pay attention to the feet should be hooked), the hands can support the ground, and the body can go down slowly. Go down to the lowest point and hold for 30 seconds (you can also shake up and down), then stand up and rest for 1 minute. Do at least 5 sets a day.

Vertical fork: Split the legs longitudinally (hook the front legs, the front legs and the back legs are in a straight line, not crooked), the following procedure is the same as the horizontal fork, each leg is pressed 5 times.

Remember to persevere! Patience and self-denial are the spirit of taekwondo. I started taekwong at the age of 15 and after a year the horizontal and vertical forks were completely down.

If you're not afraid of pain, I'll tell you a good idea.

When the activity is warm, lie flat on the ground with one leg raised. A person steps on your leg on the ground, holding the knee joint of the leg with one hand and the ankle joint with the other hand and moving it towards the head. When pressing the cross fork, first lay one leg flat and place it on the ground at 90 degrees from the upper body, and someone needs to help jam the knee and ankle joints.

The other leg also jams the knee and ankle, lifts up, and presses downward. Spread the legs apart like a lower fork.

It hurts to start first. Then I went numb. Wait for numbness to freeze and hold on for more than ten seconds.

The instructors of the gym should be all about it.

Well, I'm a blue ribbon girl, and I'm 15 years old.

My ligaments are good on their own, but we still have a lot of bad ligaments in our gym.

The coach just made them sit against the wall, and then they pulled their belts and pushed them against the wall with their two legs.

And so over time, their ligaments are much looser.

Here's my suggestion welcome.

We can also make friends by the way, wow, haha.

You don't need to be taught how to do it, you just insist on practicing splitting legs, practice until you go down, if you endure it, you can split it for about a month, don't be afraid of pain, relax when splitting, don't exert force, treat your body as if it is not yours, but don't be too rampant, be careful of ligament strain.

I must practice every day. It takes perseverance.

You can call someone to help you press, boys have bad ligaments.

Usually you can press how the gym presses, but it is very important to press the crotch, press hard, cross the branches, set a three-minute, half a month, to ensure that you are at the top of the quack

Hello!! Taekwondo, which I started practicing in the 5th grade. The ligaments were also bad at the beginning. [It's not good to practice now].

I don't think there is any skill in practicing ligaments, it is just hardship.!!

I don't know the class you signed up for, if you are a card, you can practice for half a day, practice many classes, and each class will compress the ligament, and after pressing 3 classes in a row, you will feel that the ligament is a lot looser. Then tell the coach to press it down

My experience! Thank you! ~

This cannot be forced.

Ligaments don't just get good if you think about them.

It is advisable to do enough warm-up exercises before pressing the ligaments to avoid injury.

In addition, the slight heat of the body is a good time to compress the ligament.

Find someone to help you.

The two might be simpler.

Take your time on your own.

You can't force it.

Try squatting on the wall, and press your legs more, the slower the action, the better.

It is necessary to warm up well. The effect of taking a hot bath is also quite good. Take your time and don't rush. It takes time, and too much of a rush can hurt the ligaments. When training, ask the coach to apply external pressure.