How to practice straight legs

If you want to practice a straight leg quickly, you must first learn how to open and close your legs when lying on your back and prone.

The first action is to open and close your legs on your back, which is the basic action. Specifically speaking, lie on your back, stick your upper body to the ground, put your arms on your sides easily, and stick your hips tightly to the ground. Then lift your thighs and present a 90-degree state with your body. You can bend your knees slightly, and then slowly open your thighs until you can't stand it. At this time, the muscles in your inner thigh will be very painful. Pay attention to the force and open the ligament.

The second action is prone. Like a frog, his legs are spread out to the maximum extent, his calves are close to the ground, and his arms and chin are close to the ground. Relax your whole body, adjust the position of your hips with breathing, constantly challenge your stretching limit, persist for at least one minute, and then relax and continue.

After doing these two actions for a period of time, you can consider making a cross fork and a vertical fork of a straight horse. Start from a simple horizontal direction, sit with your legs open, and then move forward slowly, still challenging the limits of your body. Keep this action for one minute, rest for one minute, and then continue. Press it down a little more than last time, and the length of time can be appropriately increased each time.

Extended data:

Precautions:

1. You must warm up before stretching.

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 muscles.

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. The lacing action should be slow and gentle, and never use force or force 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 that you can't pull the tendons that you can't press, press hard for quick success and instant benefit, or exert external help from others; As long as the force is improper, it will cause harm.

4. Replace the muscle groups of lacing.

For the same action, there may be many muscles * * * that form a group with the same function and cooperate to complete the action.

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