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There are many postures that can be exercised to the hips, without the need for deep squats or hips.
Today, I recommend a seemingly simple action, but when I do it, my hip muscles immediately feel sour and bloated, and it has nothing to do with squatting! Step 1: Knee down, align your hips and feet, step on the ground, and hold your hands on the ground, align your shoulders to maintain core activation, and abdominal adduction Step 2: Lift your right knee and foot off the ground to maintain core activation, while abdominal adduction does not lean to one side Step 3: Lift your right knee as high as your hips to maintain the thigh and calf at 90 degrees to maintain core activation, Abdominal adduction: Don’t lean to one side and keep breathing for 5 times Step 4: Return to the position of Step 2 Step 5: Open the knees outward, keep the knees at the same height as the hips, and keep the thighs and calves at 90 ° to keep the core activated.
Abdominal adduction: Don’t lean to one side and keep breathing for 5 times Step 6: Start drawing circles here.
Draw the maximum circle as you can.
First, make 5 circles clockwise, and then repeat all the movements with 5 circles counterclockwise.
As you will know, Do not need to have sore buttock muscles, especially on the outside of the buttocks.
Students who have been sitting for a long time should often do it! spot
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