When we practice yoga, we often do hip raising exercises, but many Jiaren will practice hip movements.
Instead of practicing hip, they compensate for their legs and thicken their legs.
So, today I’d like to recommend a complete hip lifting sequence, which consists of four steps, including stretching and relaxing – activating – strengthening – relaxing, avoiding leg compensation, and comprehensively hip lifting.
Let’s have a look: Step 1: stretching and relaxing hip and leg to avoid compensation action 1: stretching and relaxing the front side of the thigh, standing in mountain style, taking a big step back with the right foot, and sticking the back of the leg to the cushion surface, Inhale on the vertical cushion surface of the left leg, extend the spine, exhale, sink the hip downward, keep 5-8 breaths, change the other side action 2: stretch and relax the outside of the thigh, sit on the cushion surface, put the right foot over the left thigh on the outside of the left hip, and put the left foot on the right side, inhale and extend the spine, exhale, bend forward and downward, keep the legs close to each other for 2-3 minutes action 3: stretch and relax the back of the thigh, lie on the cushion surface, Take the left leg up and stretch the belt on the left foot, the right leg compacted pad surface, the left leg slowly close to the body for 1-2 minutes, change the other side 4: stretch and relax the inside of the thigh, open the left leg on the basis of the supine hand grasping the big toe, keep it for 1-2 minutes, change the other side, if there is a foam shaft, you can use the foam shaft to roll and relax your legs, and have fascia balls, or you can use the fascia ball to relax your feet.
Can improve the effect of hip training and avoid compensation.
Step 2: activate the gluteal muscle action 5: hip abduction + resistance – activate the gluteal muscles to lie on the side of the cushion surface, with both thigh elastic bands close to both feet, and both knees open like mussel shells for 3-5 breaths.
Repeat the exercise for 10-20 times, stay at the peak for 10 seconds at the last time, and change the other side.
6.
Hip extension + resistance – activate the gluteal muscles to lie on the back of the cushion surface, with both thigh stretch bands flexing both knees close to the hips, The feet are the same width as the hip, the pelvis rotates backward, exhale and lift the hip upward, repeat the practice for 10-20 times, and stay at the peak for 10 seconds at the last time.
Step 3: practice strengthening action 7: strengthen the left side of the gluteal muscles, exhale with elastic bands on both thighs, hip abduction, Repeat the exercise 10-20 times by lifting the leg up, or translate the right leg forward 15 degrees, lift the leg up 10-20 times again, and then circle clockwise and counterclockwise for 10-20 times.
Repeat the action 8 on the other side: strengthen the kneeling and standing of the small and medium-sized gluteal muscles, open both feet and hands with the same width as the hip, the arms and legs are perpendicular to the body and the ground, and cover the elastic belt on both thighs to maintain the stable exhalation of the body, open the right leg outward, abduct and inhale to restore, Repeat 10-20 times and change to the other side.
Action 9: strengthen the standing of the gluteus minor muscles, put the elastic belt on both legs, hold the hip with both hands, open the right foot outward, open the left heel back, open the left foot outward, and repeat the exercise of the right heel back.
Action 10: strengthen the standing of the gluteus minor muscles, put the elastic belt on both legs, exhale, Jump your legs to both sides, then bend your hips and knees and squat down for 2 times.
Repeat 10-20 groups of actions 11: strengthen the gluteus maximus to lie on the cushion surface, cover the elastic belt of both thighs, separate your feet with the same width as the hip or close your heels, lift your soles and exhale, lift your hips up, inhale and prepare to exhale, open your legs to both sides, inhale and restore, Repeat 10-20 times action 12: strengthen gluteus maximus supine on the cushion surface, bend knees close to the hips, vertical cushion surface of both lower legs, exhale with the toes of knees, lift the right leg up, inhale, prepare to exhale, lift the hip up, repeat 10-20 times, change the other side action 13: strengthen gluteus maximus standing, put elastic bands on both lower legs, hold the hip with both hands, and exhale with both feet as wide as the hip, Stretch the right leg backward, inhale and restore, repeat the exercise 10-20 times, and change to the other side action 14: strengthen the gluteus maximus to stand, hold the hip with both hands, exhale, lift the right leg backward and upward, bend the body forward, repeat the exercise 10-20 times, and change to the other side step 4: relax the hip action 15: lie on your back on the cushion surface, bend your left knee close to the hip, hold the front of the leg with both hands for 20-30 seconds, and then straighten your left leg, Keep it close to the abdomen for 20-30 seconds and repeat the practice again.
Move on the other side 16: lie on your back on the cushion surface, bend your knees close to the abdomen, put your left foot on your right thigh, hold the back of your right thigh with both hands, pull your thigh to sit away from the abdomen as far as possible, keep it for 20-30 seconds and repeat the practice on the other side ▼ master wechat ▼▼ recommend yoga products in the lower left corner of the recent good classes and good things..