Recently, some people left a message saying that they don’t feel the hip in yoga
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Is there any strong hip raising action? Of course the answer is yes
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In fact, if you want to have a plump and beautiful hip shape and stimulate the growth of gluteal muscles, in addition to unarmed yoga practice, you must also add the best way to stimulate muscle growth – resistance practice
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So, today I’d like to share 9 anti resistance hip lifting movements
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It feels super strong and can be practiced at home
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Let’s try it together: action 1: kneel and stand, separate your legs slightly larger than your hips, put an elastic belt on the outside of your thighs, exhale, close the core, sit your hips back and inhale between your feet, extend your hips forward, and repeat 10-15 times with your thighs vertical to the ground
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Action 2: sit and stand, bend your double spikes, Stretch the belt on the outside of the thigh to exhale, tighten the core, cover the elastic belt on the outside of the thigh to stay at the peak for 3-5 seconds, restore and repeat the practice for 10-15 times, and change the other side action 3: quadruped support, continue to cover the elastic belt on the outside of the legs to exhale, close the core, open the left leg outward to inhale, return the original, exhale, lift the left leg backward and upward, repeat the practice for 10-15 groups, and change the other side action 4: quadruped support, Inhale with elastic band on the outside of the thigh, straighten the left leg backward and exhale, close the core, lift the left leg backward and upward, inhale, restore, repeat exercise 10-15, change to the other side action 5: supine small bridge, cover the elastic band on the outside of the thigh, exhale with the right foot away from the cushion surface, close the core, lift the hip upward and lift the right leg upward, inhale with the thigh perpendicular to the ground, restore and repeat exercise 10-15 times, Change to the other side action 6: stand, keep the elastic band on the outside of the thigh, exhale, close the core, bend the hip and knee, squat backward, inhale, restore, repeat the exercise for 10-15 times action 7: stand, hold the hip with both hands, put the elastic band on the outside of the lower leg, exhale, close the core, take a small step outward on the left leg, take a small step to the left laterally, inhale, restore, Pay attention to feeling the strength of the buttocks, repeat exercise group 10-15
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Action 8: stand, inhale, put your hands on your hips, keep your body slightly bent, exhale, close the core, stay at the peak of the left leg backward for 3-5 seconds, restore and repeat exercise 10-15 times, and change to the other side
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Action 9: stand, put an elastic band on the outer side of your thigh, inhale, take a big step outward and horizontally on your right leg, exhale, close the core, Bend your knees, squat, inhale in the same direction as your toes, restore, and repeat for 10-15 times for the other side of PS: Yoga hip raising is easy to compensate
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According to your own situation, you can first do some actions to stimulate plantar fascia or relax your legs, and then do the above exercises
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▼ old Teacher’s wechat ▼▼ yoga supplies are selected in the lower left corner of the recommended points for good classes and good things in the near future.
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