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How to exercise ligaments?
In leg press's method, the straight leg is the foundation, and it is also a method that practitioners find difficult. Beginners often have the following problems: bow their heads, bend over, touch their feet with their heads, there is a big gap between their chest and legs, some stand unsteadily, as if they are going to fall backwards, and even the ligament of their legs is injured. To solve the above problems, leg press can pay attention to the following points:
1, standard action, step by step.
(1) At the initial stage of training, it is not appropriate to do intensive exercises. Put your legs on waist-high objects, sit with your hips flat and your legs on the ground.
Vertical, knees straight, leg press toe hook up, consciously backward, upper body forcibly forward, make it consistent with leg press. foot
The pointed hook helps to lengthen the ligaments, tendons and muscles of the legs, and the upper body can lengthen the trunk, especially the spine. After pressing one leg for a few minutes,
Change the other leg. After a few days, the leg muscles become soft and elastic, and you can move on to the next step.
(2) leg press and the supporting legs are straight, and leg press's knees are pressed with both hands, and the buttocks are gathered, so that the body leans forward as far as possible to strengthen the fossa muscles behind the knee joint.
Extensibility.
(3) Press leg press's knees with both hands, sit back with your hips, press your upper body forward hard, and stick your abdomen on your thighs as much as possible. After this step is completed, you can move on to the next step.
Practice;
(4) Hold leg press's calf with both hands from below, press the upper body forward, and try to make the abdomen stick to the thigh and the chest stick to the knee. After completing this step, you can
Go on to the next exercise.
(5) Do leg press, support your legs straight, hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your forehead. After completing this step, you can
Go on to the next exercise.
(6) Hold the soles of your feet with your hands, stick your abdomen to your thighs, stick your chest to your knees, and try to touch your toes with your mouth. After completing this step, proceed to the next step.
(7) Hold the soles of your feet with both hands and touch your toes with your lower jaw as described above. After this step is completed, it indicates that the positive pressure section has been completed.
Only by practicing step by step can the trunk and legs form a one-to-one relationship, such as abdomen and thighs, chest and knees, head and toes in turn, so as to avoid the gap between trunk and legs.
2, from light to heavy, from low to high
In leg press, the body exerts pressure on the ligaments, tendons and muscles of the legs. At the beginning of training, the strength should be light, and after a period of training, the pressure can gradually increase; If gravity is applied at the beginning, it may last for a day or two, and it may be difficult to walk on the third or fourth day. The height of the legs should be from low to high. Put your legs waist high and when your chin touches your toes, you can put your legs on something chest high. When your toes touch your chin, you can put your legs on the shoulder-height object until you put your feet on the head-height object.
3. Pull first and then press, from near to far
Leg press, a beginner, suddenly stretched hard because of the poor ductility of the ligaments, tendons and muscles in his leg, which was not only futile, but also hurt the ligaments. Therefore, at the beginning of training, we should first lengthen the leg ligaments, tendons, muscles and spine, and then apply vibration and pressure; Vibration and compression should also be carried out once, and we can't rush for success. When you are in leg press, you should also pay attention to the contact between the trunk and legs from near to far. The contact sequence of the corresponding parts of trunk and leg is: trunk: abdomen-chest-head and leg: thigh-knee-toe. Don't touch your toes with your head in the first place.
4. Strong will and perseverance.
It's really boring to practice leg flexibility, especially to a certain extent, which will cause pain in the legs and buttocks. This is a "fatigue period" similar to that of long-distance runners. At this time, the most important thing is to have a strong will and a bitter heart and never stop. Compared with other qualities of leg technique, the flexibility of leg technique is easy to develop and fade. At this time, we should be good at self-regulation, appropriately reduce downward pressure, reduce leg press time, or do kicking exercises, combined with pressure kicking, etc. As long as you persist, the pain will gradually disappear, and then you will be excited about your achievements.
5. Get ready for activities before pressing.
Before practice, you can do some warm-up activities of waist, hip, knee, ankle and leg muscles. Because the extensibility of muscles and ligaments is related to the temperature of muscles, warm-up activities can improve the warmth of muscles and reduce the viscosity inside muscles, which is beneficial to the flexibility practice of legs.
Second, about kicking.
Kicking is the most important step in leg flexibility training, which can consolidate the effect of leg press, cheating and hanging legs, and also lay a solid foundation for actual leg training. The common problems of kicking are: 1, unstable center of gravity, and even falling; 2. Support the legs and feet to lift or support the legs and knees to bend; 3, bend over and bulge your back. To solve the above problems, pay attention to the following points when kicking:
1, keep your legs light.
When the leg is about to kick up, quickly shift the center of gravity to the other leg and relax the muscles of the leg to kick up, so that the leg can be lifted lightly and kicked as fast as the wind. In order to prevent falling, you can also practice with your back against the wall or ribs.
2. Kick quickly.
The legs swing quickly from bottom to top to face, and there is an acceleration process here. When kicking, sit your hips back and exert your strength on your legs. When you are just practicing kicking, you must keep the action standard. You'd rather kick your chest than lift the heel that supports your leg or bend your knees, or bend your back and touch your toes with your head. All these show that your leg flexibility training is not in place and the ligament has not been pulled apart. As long as we insist on the combination of pressure and kicking and practice, we will definitely reach the point where our feet touch our foreheads.
3. Keep your legs steady
Beginners often kick each other's legs as soon as they land, resulting in heavy legs and skewed bodies. This is because when the kicked leg just landed, the center of gravity of the body was still on the original support leg, and the center of gravity shifted when the leg landed, which is bound to happen. The correct way is to wait for the leg to be implemented and the center of gravity has changed, and then kick the other leg. In fact, this practice is also conducive to the application of the chain leg method in actual combat.
Exercise should improve your ability and avoid injury. Warm-up and stretching are just like the basic internal skills in martial arts novels, so we must persevere and be down-to-earth. But many people only know one, don't know the other, or can't grasp the essentials; Not benefit from it, but suffer from it; Therefore, in order to get the maximum benefit from the tie-wraps and ensure safety, the following principles must be observed:
1. Be sure to warm up before tying your shoelaces; For example, using a small run to raise the body temperature, so that the muscles and tendons are in a state of preparation, the effect of lacing will be improved, and the chance of injury due to improper lacing can also be reduced.
2. Don't pause breathing when stretching tendons; Take a deep breath slowly; Pause and hold your breath, it will increase negative oxygen debt, uncoordinated movements, and increase the chance of laceration injury.
3. Stretch tendons before and after exercise; Most people only remember to stretch tendons before exercise; Tired after exercise, I don't want to move; In fact, after exercise, although the muscles are sore, it is still necessary to gently do lacing again, so that the muscle fibers can be re-conditioned, the speed of fatigue recovery will be accelerated, and the muscle state will be better next time.
4. The lacing action should be slow and gentle, and it is forbidden to use force too hard or 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 (more than 30 seconds in a row), 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.
5. Replace the muscle groups of lacing; For the same action, there may be multiple muscles * * * that form a group with the same function and cooperate to complete the action; However, due to different anatomical positions, these muscles may need to be stretched one by one through different lacing actions; In addition to synergy, the reverse muscles in the opposite direction must also be stretched equally; If the synergid muscle has tendon leakage, it may not be able to climb to the top and be injured in some extreme movements; If the muscle picker doesn't stretch, the strong contraction will lose its balance and get hurt.
6. The degree of lacing is to feel a little "nervous" or "sour", but it must not be "painful". The existence of "tension" or "acid" is the result that muscle sensory neurons correctly reflect the frenulum; However, the feeling of "pain" caused by stretching tendons is very close to the degree of injury on the shore. Successful warm-up lacing is the propeller of carefree exercise and the protective cover to avoid injury; Everyone should grasp the above principles and establish the routine steps that suit them best, which will become a habit; It's like wearing a seat belt while driving. Not to get on the highway, nor to be afraid of the police issuing a ticket. But for your own safety, fasten your seat belt as soon as you get on the bus, warm up and support yourself if you want to exercise; The key is not to be lucky in one thought and enjoy it; In this way, happiness and security are among them.
Good flexibility will not hinder growth, but will be beneficial to growth. Protect bones and muscles and effectively prevent injuries.
Flexible training, it is impossible not to eat. Otherwise, you can't practice at all. Be prepared for hardship, adopt scientific methods, and maintain a normal mind, which will certainly be achieved.
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