People who often practice yoga and know something about anatomy know that the most important muscle to stabilize the pelvis and protect the hip is the gluteus minimus muscle.
If the gluteal muscles are weak, not only the pelvis is unstable, the hip joint is unstable, and the hips are swayed, but also for a long time, it is easy to cause problems such as false hips, bouncing hips, scoliosis, long and short legs, knee buckle, knee hyperextension, flatfoot and so on.
In addition, the contracture of small and medium-sized muscles in the buttocks will also affect the beauty of the buttocks, resulting in depression on both sides of the buttocks and mother’s buttocks.
Therefore, if you want to stabilize your pelvis, maintain your hips and strengthen your gluteal muscles, you must practice yoga often.
Six actions strengthen the gluteus medius and minor muscles, and the effect of bar dripping action 1: statically strengthen the gluteus medius standing, bend the left knee, put the left foot at the root of the right thigh, put the hands together in front of the chest to keep the body stable, climb the hips to breathe in, raise the hands above the head to exhale, open the knees outward again for a little more for 20-30 seconds, and change the other side action 2: statically strengthen the gluteus medius to bend the right knee from the right triangle, Put your right hand on the front side of your right foot, move your body center of gravity forward, exhale, lift your left leg back and upward, and step on the cushion surface with your right foot.
Your body and arms are in a straight line.
If you can, turn your head and look up, keep your arms for 20-30 seconds, and change to the other side.
Action 3: dynamic resistance, strengthen the gluteal muscles, double thigh sleeve elastic belt, lie on the left side, or support a line of your body on the left side, bend your knees, put your feet together to keep your hips stable, exhale, Open your right leg up, keep your feet together, inhale, resume and repeat the exercise for 10-12 times, and change the other side action 4: dynamic resistance to strengthen the gluteus minimus lateral lying, double thigh cover extension belt to keep your feet together, leave your feet above the cushion surface, open your legs like a clam, and repeat the exercise for 15-20 times, side change action 5: dynamic resistance to strengthen the gluteus minimus kneeling and standing on the cushion surface, press your knees against the elastic belt, tilt your body to the left, support the cushion surface with your left hand, and straighten your right leg outward, Keep the body exhaling on the same plane, lift the right leg upward and repeat the exercise for 10-20 times, and change the other side action 6: dynamic resistance, strengthen the gluteal muscles, kneel and stand on the cushion surface, cover both thighs with elastic bands, exhale on the vertical cushion surface of both arms, open the right leg outward and repeat the exercise for 10-20 times, and change the other side..
