Yoga, want to get a word Horse & split, Jia people’s first idea is to use yoga postures to stretch, such as riding, pigeon, lying frog and so on
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In fact, many Jia people often practice these postures, some even practice every day, but the effect is not so good
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So today, the first one wants to introduce a new method, referring to the principle of fascia, using the Yoga foam shaft to relax the front, back, medial and lateral sides of the legs and hip hips, so as to help the adults open their hips and extend their legs, and try to relax the get horse and split
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In order to test the effect of the exercise, people can do a one word Horse & split before the practice, look at their own range, and then do the same action after the practice, for comparison
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1, the front side of the thigh prostrate on the pad, place the foam shaft on the front side of the thigh, double arms and elbow support on the pad, tighten the core, use the strength of the body to roll 20-30 times before and after, until the thigh is relaxed 2, kneeling on the front side of the lower leg, lay the foam shaft on the front side of the left leg, tighten the core, roll back and forth 20-30 times until the front of the calf is relaxed 3
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On the back side of the calf, sit on the pad and place the foam shaft on the back of the calf
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Put your hands on the sides of your body and slowly lift your hips
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Roll back and forth 20-30 times until the lower side of the calf relaxes 4 and the same action on the back of the thigh
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Put the foam shaft on the rear side of the thigh for 20-30 times, until the rear side of the big leg relaxes 5, and the rear side of the hip sits on the foam shaft to bend the knees
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Put your hands on the back supporting surface of your body, place your right leg on your left thigh, put your left hand on your right leg or roll slowly and controlled 20-30 times before and after your back until your buttock is completely relaxed
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6, put the foam shaft on the outside side of the lower leg and lie on the pad on the right side
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The elbow support pad will place the left foot on the front side of the right thigh, assist the support slowly, roll up and down the side of the calf for 20-30 times until the outside of the lower leg is relaxed, and replace the same action on the other side 7 and the thigh hip side
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The foam shaft is placed on the outside of the thigh and on the hip for 20-30 times until the outer side of the thigh and the hip side are completely relaxed
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The other side is 8, and the inner side of the thigh lies on the pad surface
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Open the left side of your knees with your arms and knees, and put the foam shaft on the inside of your thighs and roll the thighs 20-30 times until the inside of the thigh is completely relaxed
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Replace the other side 9, the hip and groin to maintain the same movement
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Place the foam shaft on the front side of the right thigh hip and groin position, slowly roll 20-3 times until completely relax and replace the other side.
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