The hip is too tight.
In addition to sitting for a long time and not exercising, there is also the accumulation of negative emotions for a long time.
Opening the hip helps release negative emotions.
Share a set of “all-round” flexible hip exercises.
It’s good to strengthen the strength and flexibility of the hip.
The hip is especially stiff.
Jia Ren insists on practicing.
It’s not difficult to open the hip.
1 sit up, support and bend the knees with both hands behind the hips, exhale with the feet as wide as the cushion, twist the knees to the left, find the left cushion surface to inhale, straighten, exhale, twist to the right.
15 groups 2 start with simple sitting, cross inhale the legs, Extend the spine upward and exhale, fold the body with both hands and extend the arms forward, then move the left side to inhale back to the right, exhale, move the right side to maintain 3 breaths on each side, repeat 3 groups, 3 supine, stretch the legs forward and bend the right knee, hold the right leg and pull it to the chest to maintain 8 breaths, repeat 3 groups, switch sides and 4 supine, bend the heels of both knees close to the hips, put the left ankle on the right thigh to exhale, pull the right thigh to the chest, and the left leg backward, Form antagonism, keep 8 breaths, stand on the other side for 5, take a big step backward with the right foot, the knee of the left foot is directly above the ankle, the toes of the right leg are hooked back, the thigh muscles are tightened, and keep 8 breaths, change side 6.
Press the palm of the right hand on the ground from the previous pose, extend the back of the spine forward, and the left hand drives the chest cavity like the left hand, open the fingertips of the left hand to find the ceiling, and keep 8 breaths, change side 7 sit and stand, support and bend the knees with both hands behind the hips, Step on the floor with toes facing forward, put the right ankle on the left thigh and exhale, lean forward, keep the chest close to the legs for 8 breaths, change sides 8.
Start from the four corner kneeling position, hook the toes back and push the ground with both hands, sit the bones up and find the ceiling, step down with heels, keep both hands and legs straight, and keep 8 breaths 9.
Start from downward dog pose, lift the left leg backward and upward, bend the left knee, find the hips with heels, and keep the right knee pointing to the ceiling for 8 breaths, change sides, Repeat 5 groups of 10 squat sitting hips can’t sit down, stand with heels raised, breathe in, stretch your arms forward and exhale, hips down, thighs parallel to the ground to maintain 8 breaths, hips and then sit down lower dynamic exercise repeat 5 groups of 11 standing, right leg takes a big step backward, right leg knee instep is close to the ground, left leg outside the leg is close to the ground, pelvis remains in the positive inspiration, fingers push the ground, body extends upward to exhale, body folds forward and downward to maintain 8 breaths, Change the opposite side, 12 kneel, stand on your knees, hook your toes back, separate your knees, hold your hips wide with both hands, inhale, stretch your spine, exhale, bend back, grasp your heels with both hands, push your chest upward, push your hips forward to maintain 8 breaths, 13 kneel, slide your knees to both sides, and stick to the inside of your feet, keep your legs and legs 90 ° exhale, your body down, bend your elbows to maintain 8 breaths.
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