1. Brick pad: People with good ligaments have no feeling after crossing the bottom. At this time, you can put bricks on the heel and then cross the fork. If there are no bricks at home, you can put a pillow or something.
2. Stick your feet on the wall:
The thigh side of one leg leans against the wall, one foot leans against the wall root, and the other leg leans against the wall with the inner thigh until it is completely stuck, and then stays for a period of time. Although it looks like a simple vertical fork, it is actually a combination of a horizontal fork and a vertical fork, which is a bit painful.
3. Back pressure: one foot stands on the ground, and the other foot is pulled from the back to the top of the head, which is conducive to kicking back.
4. Side kick: Hold the arch of the right foot with your right hand, then slowly lift it from the side and touch the top of your head, which is very useful for side kick.
5. Gymnastics training methods:
Bend down and touch your toes, then hold the ground with your palm (be careful not to bend the whole leg), and then slowly lift your left foot upward, preferably by hanging it forward, so as to exercise the muscle fibers of your right calf and lengthen your calf (lifting your right leg is the muscle fiber that pulls your left calf).
6. Ligament+leg control exercise: practice the cross. When the finish line is near (that is, keep a little distance from the ground-a little bit is enough), let go of the supporting hands and keep them for a while, so that the muscles inside the thigh can be fully exercised.
Matters needing attention in ligament traction
The most important thing is to pull the ligament step by step: you don't need to go to the finish line immediately, you can do it bit by bit, and you can reach the finish line in about 2 to 3 weeks. Don't be too strict with yourself, or you will easily pull yourself.
Every stretch must be slow and gentle. Never push or push too hard. The purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of tendon, and gradually increase the stretching potential and endurance. Whether it is rhythmic or fixed, it is effective as long as it is moderate; The most taboo is to pull the tendons that can't move. In order to be quick, they are pressed by violence, or others apply external help; As long as the force is improper, it will cause harm.
The degree of lacing is to feel a little nervous or sour, which is the effect that muscle sensory neurons correctly reflect lacing; But when the lacing feels pain, be careful. I didn't feel it until it hurt a little, until it hurt very much, until it was close to the limit. Repeat this process every time you practice, you won't get hurt, and the effect is remarkable. The important thing is that this process should be slow, and you will reach your pain tolerance limit in about 20 minutes.
Breathe evenly when pulling ligaments, without holding your breath (it is said that it will increase negative oxygen debt, uncoordinated movements, and increase the chance of injury in lacing).
Tips for pulling ligaments:
There are two kinds of Rafah for ligament. Basically, after 16 years old, bone development is basically stereotyped, and ligaments are also stereotyped. Therefore, young people suggest using the vibration method: after doing the stretching posture, pull the ligament to the limit through vibration. The effect of this pull is obvious. But for people with relatively mature bones, this method can only bring short-term ligament stretching, and it is very dangerous and easy to get hurt. Therefore, it is suggested that people above 16 use static pressure method: keep an extreme posture for 30 seconds, rest for a few seconds, and then keep this posture. This static pressure method will keep the ligament stable and flexible for a relatively long time.
Compression of ligaments can be divided into speed compression and slow compression. Press slowly for 30 seconds at a time, and gently stretch the muscles, with a slight pain. Just press it. leg press, turn it off if it hurts. If you can't reach the target area during exercise, don't force it. You can add rope to help practice.
Pull for a while and then have a few kicks to relax your body, so it won't be so hard and painful. But many people left after the game. In fact, it is very effective to pull the ligament after kicking-it can strengthen the effect of pulling the ligament this time. Because the ligament will recover itself, especially after Ratera, if you don't consolidate it every once in a while, the ligament will return to its previous appearance. Keep pulling to adapt the ligament.
About ligament strain
Ligament compression is generally divided into three situations:
1. ligament injury. The symptom is that the pressure last night was very cool, reaching a level that I couldn't reach before. When I woke up this morning, it hurt so much that I couldn't get down at all. This is ligament self-repair. You have exceeded its limit. At that time, you were hot and didn't feel anything. Later, your body will be sore when it is repaired. This situation depends on perseverance. Because you are not hurt, you should hold on tight and press as hard as possible.
2.
Slight strain. The symptoms are chopping before preheating ... There is no abnormality on the surface of the injured part, but it hurts when it is slightly pulled, and there are small protrusions when touching the injured part. This situation is not very serious, there is no need to interrupt the usual practice. Just be aware that when you hurt your leg, you can only stop until you feel a little pain. Such proper exercise will not only make the injury serious, but also speed up the recovery of the injury.
3. Severe strain. The symptom is that it takes 0. 1 second to press the vertical fork, and then you can't get up. The wound is bruised or even purple, and the obvious lump hurts no matter how it is put. In this case, you should go to the hospital. Never practice until you are fully recovered.
If you accidentally pull a ligament, don't stop your plan for the first time. You can choose to continue to pull more gently after warming up, with the same posture and the same degree, from pain to not very painful (rather than more and more painful), and stick to it, so that the injury can be cured faster.
Time and frequency of ligament traction
Winter is the most tense season for your body, especially in the morning, so winter is the season to keep the ligament level; And summer is the golden season of long ligaments, so practice quickly!
It is best to press the ligament every day, not every other day, and the cycle should not exceed 2 days, otherwise people with good ligaments will shrink back.
It is not good to practice ligaments in the morning. I just woke up, very tight and easy to get hurt. Noon and evening are fine, preferably before going to bed at night.
It takes at least 10- 15 minutes to pull out the ligament completely.
Keep each posture still for at least 10 second and not more than 30 seconds (too long is harmful to ligaments). For newcomers, every movement stops after reaching the maximum limit that they can bear (unbearable pain), then counts down from 10 to 1, and then relaxes. So many cycles. If 10 second can't stand it, you can bear it for 5 seconds first, step by step.
Stretch at any time: If you are tired from rest, study or work at home, you can also stretch at any time. At this time, you don't have to endure too much pain (but you can't relax too much). Although the effect is not very good, as long as you find a time to pull it like this every day, your ligament will at least not shrink.
The purpose of ligament traction:
Never be afraid of acid or pain. But be careful: pain does not mean that your ligament has reached its limit, but pain sometimes does mean injury, so be sure to pay attention!
Psychological suggestion: Tell yourself "I will stick it out" when pulling the ligament, which will more or less overcome the pain and fear caused by pulling the ligament.
Are you satisfied with the above answers?