Stamp the blue words on it and pay attention to us! I don’t know if you Jia people have ever had such an experience: when wearing Yoga tights, you feel that both sides of your hips are concave and not full at all
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That’s OK
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If you look closely, the outside of the thigh root is still particularly protruding! In fact, this is what we usually say: hip depression, false hip wide body! The occurrence of this problem is closely related to gluteal muscle weakness and femoral internal rotation! Today, I share a set of beautiful hip sequences that can improve hip depression and false hip width
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We must collect them and practice more! (auxiliary equipment required: one elastic band) action 01, quadruped support position: prepare the elastic band to cover the outside of the thigh to exhale, bend the knee of the left leg backward, raise the left hip backward, push the left heel upward for dynamic practice, 10-15 actions on each side 02, quadruped support position, tighten the elastic band at the core, exhale on the outside of the thigh, straighten the left leg backward, lift up and inhale again, practice 10-15 actions on each side 03 Maintain the quadruped support position, tighten the core, exhale, abduct the left hip, bend the knee outward, open and inhale, restore, practice 10-15 times on each side 04
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Lie on the right side, support the right elbow on the ground, keep the clam style on both legs, exhale with elastic belt on the outside of the thigh, exert force on the hip, open and inhale outward on the left leg, restore the original, practice 10-15 times on each side 05
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Keep the clam style, exhale with both legs off the ground this time, Stretch the left leg outward, inhale and restore the elastic band
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Practice 10-15 times on each side
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06
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Lie on the side, hold the right elbow on the ground, straighten the legs, cover the elastic band on the outside of the thigh, exhale, tighten the core, and force the left leg upward to inhale and restore
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Practice 10-15 times on each side
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Tips: for the above six actions, be sure to keep the core tightened, the pelvis stable, and focus on feeling the gluteal muscle force! Action 07, supine position, enter the happy baby style, tighten the core, keep the waist and back close to the ground, relax the shoulders, and stay for 10-12 breathing actions 08, supine position, straighten the legs and inhale forward, bend the right leg to the left side of the body, bend the knee of the left leg, keep the heel close to the hip for 10-12 breathing, and change the other side
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The last two postures are stretching and relaxing the hips, which are equally important
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Don’t ignore Oh! After you’ve read it, you can watch it before you go 👍。
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