How to pull ligament

The original author of this article, John Lito, is one of the "core of zhenfan cut-off" members of the United States, will be the editor of the magazine Bruce Lee. It is the only one in the world that is authorized by Mrs. Bruce Lee Linda to sort out and publish Bruce Lee's notebooks,
Column writers who train diaries, letter recording, video recording, and record films have compiled and published the "Bruce Lee library" series 1st ~ Volume 6, which has received wide attention and warm welcome from the theoretical research circles of cut-offs from all over the world. We will be divided into two journals Deng Bruce Lee's unique flexibility training method. It seems unwise to argue for the importance of flexibility of martial arts practitioners. However, ordinary people think that
The flexibility of skilled athletes is nothing more than jumping into the air, making a fan ham-style flying kick. In addition to zhenfan, taekwondo, karate, French leg-hitting, and China's northern kung fu, flexibility is not a major course in most martial artist training.
Why flexible training? Let go of the benefits of self-defense. Good flexibility allows you to initiate attacks to any angle at any time and within any range, even in the aspect of non-self-defense, there are also many reasons to explain why you need this exercise, although this factor is often ignored in the full fitness training program.
1. Flexibility exercises can promote good health and perfect shape.
When combined with a variety of force training subjects, such as running, cycling, swimming and boating, flexibility can provide at least 1/3 of the necessary assistance in a complete fitness training system.
2. Flexible training can reduce the risk of injury.
Most of the injuries caused by daily injury and exercise are external injuries, or joint sprains, and excessive stretching of muscles and related tissues. Martial arts athletes who insist on scientific and regular flexibility training are 50% less likely to be injured than those who lack flexibility training.
3. When combined with other types of training, flexibility exercises are good for warm-up or relaxation.
Aside from the benefits mentioned above, flexible exercises can also improve the coordination between the nervous system and muscle tissue. If you start flexibility training immediately after completing a certain exercise, you can recover your tired body as soon as possible.
4. Flexibility exercises can improve your competitive level.
A good and flexible martial arts athlete performs more easily and brilliantly. Can you imagine what a muscular gymnastics player looks like? Once the athletes have good flexibility, they will have a better psychological and physiological advantage than other athletes.
5. reasonable flexibility training is actually a pleasure.
Have you ever felt like waking up in bed in the morning? Very comfortable, right? I once wrote down Bruce Lee's manuscript and found that it was a good method for him to stretch his entire body before getting up in the morning, which he developed for his ta Dan ilushandu, it makes your body feel uncomfortable for a new day.

Who needs flexible training? As recognized by many other sports scientists, each person, both men and women, can carry out regular Flexibility exercises without age restrictions. Some elderly people can still perform Flexibility exercises because they are suffering from orthopedic diseases and cannot perform other exercises. Toddler also needs to practice flexibility with their parents. All martial arts athletes should incorporate flexibility training into their entire training program. Generally, women are more flexible than men, and children are more flexible than adults.
When Will flexibility training be performed? Since I have been involved in the health and fitness field for more than 20 years and have the honor to work with athletes in today's main sports, it is easier for others to get closer to them and observe their sports habits, therefore, we can sum up some accurate Flexibility exercises. First, a person who cares about flexibility, health, appearance, and sports levels needs at least 10 to 10 days a day, regardless of men and women ~ 15 minutes of Flexibility exercises. If you can persevere, three to three times a week ~ Four times will gradually promote the flexibility of your joints and muscles. If you can continue to practice every day, the progress will be faster than four times ~ Five times, I have also been in touch with some athletes with poor flexibility. They have made amazing progress by sticking to the flexibility training twice a day. The best time for a martial artist to start Flexibility exercises is before starting its martial arts training-but it cannot be considered dispensable. Many athletes rush to practice flexibility before the competition, which is almost a subconscious action. For example, you will see that the athletics athletes stretch their legs before running, and the basketball players rush to stretch their hind leg ligament before the competition. In fact, such a short flexibility exercise has little effect on the athletes. To make the flexibility exercise really warm-up, the duration must be between 10 and 10 ~ Exercise flexibility in all parts of the body within 15 minutes. In this way, flexible exercises are also a good way to relax after intense martial arts training. If you can do this, you will be surprised by the rapid recovery of physical strength. For most of us, the best time to practice flexibility is within one or two hours before going to bed at night. Bruce Lee even performs this exercise when watching TV at night, this is of great help to alleviate and eliminate the fatigue of a day. However, after a special flexibility exercise in the evening, you will feel relaxed and able to fall asleep.
How to perform flexible training? I am sometimes surprised by the fact that some athletes are prone to excessive flexibility training. They stretch too much or contract too quickly, so that the exercises will lose a lot of valuable things and may be hurt. To be accurate, flexible training is a gentle exercise. You must learn to be gentle, otherwise it will not be worth the candle. Because the range of joint and muscle activity is too large, it is easy to cause injury. Life has given the body two types of protection functions, which are special nerve cells. One type of nerve cells transmits signals to the brain hub during muscle stretching. The second type of nerve cells is part of the protective function, known as "stretching reflection ", when the second type of nerve cells feels that some stretching action is too fast, the central nervous system of the brain is reflex to contract the stretched muscle, which acts exactly as the car's "shock absorber ", before a muscle injury may occur, it slows down until it stops, just as if you jumped out of the table and the thigh muscles reflected to reduce the vibration. When you stretch a muscle over and start to produce "stretching reflex", the neural tissue sends a signal to the brain asking to stop stretching or weaken the stretching intensity. Some people think that forced contraction can promote stretching and the effect is faster, but the result is counterproductive. Because of the effect of "stretching reflection", the stretched muscles contract, which is contrary to your original intention of fully stretching. To fully stretch muscles (or joints), you must exercise flexibility gently and comfortably to avoid "stretching reflection ". Spend 30 or 40 seconds gently practicing flexibility until the stretched muscles produce slight pain, which is the critical point of the maximum stretch allowed by the body. After that, muscle Injury may occur. Now you have enough knowledge to understand the various conditions required for "Perfect stretching. No matter what kind of flexibility you choose, it takes 30 or 40 seconds to gently stretch. If it reaches the critical point, take it back until the sensation disappears. If you enter the "stretching area", keep the stretching position unchanged for 20 to 30 seconds (but try to practice this position for 1 to 30 seconds ~ 2 minutes), then you need to take a short breath-although you need to maintain a normal breathing rhythm, and finally achieve the complete relaxation of the body and mind. You can repeat this action in 1 minute or perform the following exercise. If you want to maximize the benefits of your flexibility training program, you must find your own "stretch zone" and perform a variety of stretch activities only in this "zone, you can get what you want.
How can we grasp the progress of flexible training? Those who have never conducted flexible training-regardless of their sports level, should follow the various precautions discussed by the author. If the movement is too large, it may hurt your muscles at any time. Proper and moderate flexibility training does not require much strength, but your muscles become more flexible due to these simple stretching exercises.
Notes for beginners: When a beginner exercises flexibility for the first time, he should start from the point where he is relaxed from the critical point of pain. Each stretching posture can be kept unchanged for 20 seconds. You only need to repeat the exercises for each group of muscles. Starting from this point, gradually extend the time of each action (until it can last for 1 minute), increase the intensity (so that you can "stretch" on your own
In the "region", the action is qualified without any pain points ). If you have done this, you can repeat the action (that is, you can finish the action for 20 seconds and gradually extend it to 1 minute ). To achieve this goal, we recommend that you perform one-minute stretching exercises for each part during each training so that each training can be performed between 10 and 10 minutes ~ Complete the exercise within 15 minutes.