If you want good hip lifting effect of yoga, avoid compensation and activate gluteal muscles, it is very important! Why do you say that? Because, when practicing the hip raising movement of yoga, if the awareness of gluteal muscles is relatively poor and not activated, it can not be started, resulting in the action that was originally the force of the hip, but compensated by other parts of the body
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The action of practicing buttocks
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After practicing, the buttocks don’t feel, but the thighs or waist and other positions are very sour
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Therefore, if you want to have a good effect of hip lifting in yoga, you must activate your gluteal muscles before practice, find the feeling of gluteal muscle exertion, and make your hips feel very much in every hip exercise, rather than compensating the exertion in other positions
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Step 1: relax your feet and improve the awareness of your feet
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Action 1: Kneel with your feet and legs together, stand with your toes on the ground, sit your hips on your heels, put your hands above your thighs, sink your shoulders, straighten your waist and back, slightly retract your tailbone, and stay on the ground for 2-3 minutes
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Action 2: stand with your feet together, kneel with your insteps close to the ground, exhale with your right hand on the side, focus to the right, and lift and inhale with your left hand, Restore, exhale, change the other side to practice alternately left and right, and repeat action 3 of 10-12 groups: put the fascia ball or tennis ball on the soles of the feet, first put it on the big foot pillow, press and roll for 10-12 times, change to the small foot pillow, and press and roll for 10-12 times in the middle of the feet, Press 10-12 times and push the whole foot back and forth to roll 10-12 times and two steps: relax the buttocks and legs, make the feet smooth and smooth, avoid the compensatory action 1: stand up, push your feet forward one step before your right foot, push the foam shaft on the front side of your right thigh, and roll the front thigh of your left leg until the front side of your thigh relaxes
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Change the other side of the action 2: sit upright, place the foam shaft on the vertical surface of the right lower leg on the outside of the thigh, and roll the left hand to the left side until the other side of the left thigh relaxes
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3: sit on the mat, support your hands on the back of the body, place the foam shaft on the rear side of your left hip, lift your left foot on your right leg and roll slowly until your buttocks relax and move to the other side 4
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Bend the left foot to the left, bend the right knee, straighten the left leg, put the toe tip upward, put both hands in the front of the body, open the right knee outward, push the left heel forward for 20-30 seconds, and change the other side
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Step 3: activate the gluteal muscles
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For each action, find the feeling that the buttocks start to exert force
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1 – activate the target gluteal muscles to lie on the side, and cover the extension belt of both thighs to keep the feet close together, Open the upper leg, repeat 10-12 times, stay at the peak for 20-30 seconds, change the side action 2-activate the four corner kneeling position of the target gluteal muscles, extend the thigh cover and exhale on the cushion surface to keep the stability of the body, open the left leg outward, repeat 10-12 times, stay at the peak for 20-30 seconds, change the side action 3-activate the target gluteal muscles, put the elastic belt on the thigh, lie on the cushion surface, bend your knees close to the hip and exhale, Lift the hip up and repeat 10-12 times, stay on the top for 20-30 seconds, lie on the cushion surface, bend your knees close to the hip, open your feet the same width as the hip, exhale dumbbells or other weights in front of the hip, lift the hip up, repeat 10-12 times, stay on the top for 20-30 seconds, 4-activate the target gluteus maximus to lie on the cushion surface, put your legs together, and cover the extension belt with your thighs, Exhale, lift the hip upward, open the legs outward, repeat the exercise for 10-12 times, and stay at the peak for 20-30 seconds PS: design principle of exercise steps: before activating the gluteal muscles, we must first establish an accurate and strong nerve muscle connection, relax our feet, improve the awareness of our feet and improve the recruitment ability of the gluteal muscles, and then shield the clusters that do not need to exert force in the gluteal muscles exercise and relax our hips, Then the last step is to activate the gluteal muscles, so that after the preparation work is completed, you can practice the hip raising movement, which can effectively avoid compensation
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