How to open the ligament when playing basketball?

Some simple ways to pull the ligament: First, leg press stands side by side facing the rib or an object with a certain height, with one leg on the rib and the other leg straight to the knee; Press your knees with both hands, stand up and close your hips; The upper body bends forward and vibrates forward and downward. Alternate left and right legs during practice. Second, leg press's side faces the rib or an object with a certain height, with one leg supporting, toes slightly outward, and the heel of the other leg resting on the rib; Raise your right arm; Straighten your legs, straighten your waist and open your hips, and press your upper body to your toes. Alternate left and right legs during practice. 3. After leg press has his back to the ribs or an object with a certain height, his hands are akimbo or support the object with a certain height, one leg is supported, the other leg is carried back, the instep is placed on the ribs, and his feet are straight; Bend your upper body back and vibrate. Alternate left and right legs during practice. Fourth, the infantry leg presses the left and right feet to open, one leg bends and squats, the other leg is straight, and the body vibrates to the side of the straight leg. Alternate left and right legs during practice. 5. Hands vertically fork on the ground or droop naturally; The legs are separated in a straight line, with the back side of the front leg touching the ground, the toes hooked upward, and the inside or front side of the rear leg touching the ground; The upper body vibrates forward. Six, hands crossed in front, legs separated into a straight line, upper body prone or sideways.

Seven, cross-legged, kneeling cross-legged, feet opposite; Hold your feet with both hands; Upper body forward. There are generally two ways to pull ligaments according to age: basically, human ligaments are different before and after 16 years old. /kloc-After 0/6 years old, the skeleton development is basically stereotyped, so the ligament is also stereotyped. For young people, Tik Tok is recommended. After the stretching posture is done, the ligament is pulled to the limit by vibration. The effect of this pull is obvious. However, for people with relatively mature bones. This method can only bring short-term ligament stretching. Very dangerous and fragile. /kloc-For those over 0/6 years old, the static pressure method is recommended. Hold an extreme posture for 30 seconds, rest for a few seconds, and then hold this posture. It is generally recommended that the limit posture of stretching should not exceed 30 seconds. Otherwise, it may cause muscle damage in the opposite direction. This static pressure method will keep the ligament stable and flexible for a relatively long time.