Yoga suggests that girls must practice adductors more
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It’s really important
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Why do you say so? Reason 1: adductor and perineal muscle are connected together
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If adductor is too loose and weak, it will directly affect the function of perineal muscle and pelvic floor muscle
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The pelvic floor muscle is an important part of the core, so if girls want to practice the core and improve the practice effect of the core, they can activate or practice the adductor muscle first
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In addition, when women practice pelvic floor muscle after childbirth, they should also practice adductor muscle more to improve the recruitment ability of pelvic floor muscle
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Reason 2: adductor and abductor muscles jointly maintain the stability of the neutral position of the pelvis
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If adductor muscle is loose and weak, the pelvis will be unstable and people will fall easily
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Reason 3: if the adductor muscle is too loose and weak, it is also easy to cause a series of problems, such as thigh internal rotation, knee buckle, false hip width and so on, which are common problems for female friends
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Reason 4: for yoga practitioners, if the adductor muscle is weak, it will be difficult to maintain balance in many difficult postures
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If the legs cannot be retracted and the pelvis is unstable, people are easy to fall
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Reason 5: girls should strengthen the practice of adductor muscles, which can not only make the leg shape better, but also relieve the pain of girls in physiological period
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So, it’s really important for girls to practice adductors more when practicing yoga
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Seven actions to strengthen adductor muscles
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Girls must often practice action 1: lie on the left side, hold the ball between your legs, bend your knees, exhale with your feet together, hold the ball down for 20-30 seconds to activate adductor muscles
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There is no ball, and you can also use yoga bricks instead of action 2: stand, hold the ball between your legs, keep your knees and toes facing the same direction, your hands on your hips, and extend your spine upward to exhale, Stand on tiptoe with your heels up for 5-8 breaths, fall down and repeat 3-4 groups of actions 3: lie on the left side, put your right foot on the front of the body, straighten your left leg, exhale, lift your left leg to inhale upward, restore, repeat the exercise dynamically for 12-20 times, the last time, lift your legs upward for 20-30 seconds, and change to the other side 4: lie on the left side, exhale with your legs together, lift your legs to inhale upward, restore, Repeat the exercise for 12-20 times
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For the last time, lift your legs upward for 20-30 seconds and change to the other side
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Action 5: clip the small ball on the inside of your feet on the basis of action 4, and clamp the small ball with your legs
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Repeat the action of action 4
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Action 6: inclined plate, put a sliding pad under your feet to exhale, open your legs to both sides and then retract, Repeat the exercise for 12-20 times
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If there is no sliding plate, you can directly open your feet to both sides with control and then retract action 7: stand, open your feet more than shoulder width, and your toes outward about 45 degrees, exhale with your knees and toes, bend your hips and knees downward, find the ground with your fingertips, extend your spine, inhale, jump up, stretch your arms upward, exhale and fall, Repeat the exercise for 12-20 times
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