Yoga flying dragon style, yoga, like get handsome word horse, how to safely open the hip?
Yoga, like get handsome word horse, how to safely open the hip?
Where is the hip opening in the end?
If we want to open the hip, the first thing we need to know is where the hip is opened.
The following picture is the pelvis of our human body. from the picture, we can see that the joint between the thigh femur and the pelvis is called the hip joint, which is where we should train when we open the hip. The joint between the sacrum and the ilium is the sacroiliac joint. The wrong hip opening will cause compensation of the sacroiliac joint, which will make the pelvis unstable and cause some unnecessary injuries.
The hip joint belongs to the ball and socket joint, which enables the hip joint to flexion (e. G. forward flexion), stretch (e. G. camel), abduction (e. G. sitting angle), adduction (e. G. cow face), external rotation (e. G. beam angle) and internal rotation (e. G. hero sitting position) and rotation in six directions.
Today, I'd like to introduce you to eight hip-opening poses. Keep practicing, and it's easy to split a word.
1. Beam angle type
Sit on the ground with your legs bent and the soles of your feet relatively close to the perineal origin, holding your hands and fingers together to keep your waist and back straight.
2. Sitting corner style
Open your legs at an appropriate distance, tip your feet back to your palms to support the ground or grab your toes slowly let your palms move forward and your arms look for the ground and keep your waist and back stretched.
3. Frogs lie down
Legs open, large and small legs 90 degrees, slowly press down hands to support the ground, palms slightly downward along the crotch forward arms to find the ground, so that the abdomen and chest stick to the ground
4. Riding style
Right thigh and calf perpendicular to the left leg straighten the instep against the ground half of the body to keep the spine extended and sunken hip
5. Low flying dragon style
On the basis of horseback riding, the right leg can be opened outward with both hands and the ground can also be supported by elbows to feel the opening of the hips.
6. Swan style
Put the right leg across the ground, the left leg straightens back and the hip sinks, and the hip bone is facing the front to maintain the extension of the spine.
7. Sleeping Swan style
On the basis of the swan style, stretch your arms forward and let your abdomen and chest look for the feeling of the ground.
8. Demigod monkey style
Kneel on the right leg, the right thigh is perpendicular to the ground and the left leg is straight forward, and the toe in front of you slowly moves the abdomen and chest close to the right leg.
When practicing a word horse, you can practice with yoga bricks, put two yoga bricks on both sides of the body, or put the bricks under the thighs, and slowly transition to the divine monkey horse on the basis of the demigod monkey.
Wen / Xiaobai advanced training camp Xiaobai boutique, original debut
One-word horse has become the best standard to reflect a woman's flexibility, only by pressing the hip on one leg step by step can it be safe and open the hip smoothly.
Why do many girls like one word horse? One word horse is the legendary split, which solves the problem of thousand-year-old hip and poor flexibility of the body by relaxing the hip joint and stretching the ligaments. However, not everyone can use the word horse to open the hip smoothly, because the tendon is not flexible enough, the tension of the hip joint can not be stretched quickly, and the forced word horse is prone to joint injury. Only by improving joint flexibility and muscle flexibility can the hip be opened smoothly.
So, although the word horse is good, not everyone can get on, how can the rookie rookie's safe and beautiful word horse go more smoothly? Today, Xiaobai will talk about how a horse can safely open a hip:
1. Why can't you practice a word horse well?
two。 How can a word horse safely open the hip?
Why can't you practice a word horse well?
We have waist and hip pain when we are sedentary for a long time, and waist and hip pain if we can't walk for too long. All these are the result of insufficient stretching of hip muscles and inflexible hip joints. Our inability to practice a word horse is also closely related to these two reasons.One word can solve these two problems, and you can also exercise to improve these two areas: strengthen the hip flexors and stretch the hip joint.
- Hip flexor muscle
The hip flexor group is an important muscle group close to the medial side of the pelvis connecting the hip joint and femur, and the important muscle mass of the sphincter, gluteus and iliac muscle, which is designed to solve the problem of lumbar and abdominal core weakness and hip flexion difficulty. Therefore, the tension or excessive flexibility of the hip flexor muscles will lead to the inability of a single word, there are two main points:
1. The hip flexor muscle is stiff and tight, and the strength of the horse is wrong.
Sitting for a long time is the result of excessive tension of the hip flexor muscles, muscle rigidity and tension, excessive contraction of muscle fibers and insufficient stretching, and the flexibility of the hip extensor group of the resistant muscles decreases. We will have no feeling of the hip and buttocks in a word. The inner thigh and buttocks are very sore, which is the reason why other muscle groups jump out to compensate instead.
two。 The hip flexor muscle is overly flexible and prone to cramp and core instability.
Some girls can easily get off the horse, relaxed and flexible, we say this is the advantage of flexible hip flexors. But flexibility is not necessarily a good thing, every day the horse stretches the hip flexor tendon strain, the fiber overstretched can not be re-tightened, the muscle loses its elasticity.
The hip flexor muscles that originally stabilized the torso and enhanced the core strength of the waist and abdomen can no longer be supported. If the load is too high and the pressure is too heavy, the synergistic muscles on the back of the thigh will come out and bear it. Therefore, the hip flexor muscle relaxation of the word horse is prone to thigh cramps.
- Hip joint
The hip joint is the middle part that connects the leg and the body. It spans the left and right legs to form the ball and socket joint of the femoral head and acetabulum, and is surrounded by tendons and muscles. It is specially responsible for the central link of the forward and backward movement of the leg and the free walking of the trunk. Running and walking can make the hip joint in a state of long-term tension, so a word horse can stretch the hip joint to help stretch it better, but the following hip problems make it more difficult.
Hip joint exercise fatigue, a word horse is easy to ache
If there is sore pain or muscle pain before and after exercise, it is due to ligament tension and muscle fatigue injury of the hip joint. There are mainly muscles and tendons near the hip joint, and muscles need to experience "excessive recovery" of high-intensity lactic acid accumulation, rest and muscle relaxation, and the effect is over-accomplished. therefore, the tendon needs rest time when it is in the repeated state of overstretching and contraction under high-intensity exercise.
Many people think that stretching does not belong to overload exercise, so do stretching frequently or not for a long time, which becomes overexercised tendon fatigue injury leading to muscle distension and sudden hip opening without exercise for a long time.
Both are the reasons why they can't be a horse in a word. So how to open the hip in order to really achieve a word horse? The most important thing is to do a good hip stretching exercise, Xiaobai recommends one-foot hip opening preparation exercise and decomposing one-word horse movement, a two-pronged approach can be safer.
How can a word horse safely open the hip?
For beginners, a word hip opening is not a stretch but a long-term stretch accumulation. Therefore, the word horse before by stretching the hip joint and hip flexor to relax the taut muscles and ligaments to prevent sports injury.
- Open hip on one foot
Before exercise, the right foot should step on the ground and place the hip in the center position to stabilize the center of gravity, and the knee joint of the left foot should be close to the ground.
Exhale downward, stretch the hips forward to the inner and outer thighs, and keep the upper body upright and upright at the stable center. Stretch the hips forward 10 times, stretch the hips to the maximum extent to feel the relaxation of the waist and hip muscles, inhale and slowly return to the elevation.
This action lasts for 5 minutes, divided into two groups, and then decomposed into one word horse.
- One-word horse decomposition action
1. Keep one foot open hip position, upper body leaning forward
Do you still remember the hip opening with one foot just mentioned? Keep one foot forward position, upper body stoop forward hands support point, form a low bow position.
The upper body stoops forward, swings slightly back and forth, swings slowly to the ground at the same time, and the body is constantly stretched forward and low.
two。 Stand on the ground with one foot straight forward, palm-supported chest close to the knee joint
Inhale and relax, the upper body continues to extend forward, hands placed on both sides of the body palms close to the ground, curved one foot can slowly reach forward foot straight, the upper body still maintains a low posture.
The left foot close to the ground slowly straightens back, the legs are in a confrontational position, the tiptoes of the front legs hook back, and the hips are pulled forward and close to the ground.
Beginners can bend their hind legs slightly and their forelegs as straight as possible. One-word horse posture for 3 minutes, you can relax the song to adhere to the time of a song, maintain 5 uniform breaths.
3. Gently pull one leg back to the original position.
After 3 minutes, the single leg stretched forward is slowly pulled back, which can be poked back with both hands, the lower leg attached to the ground is recovered inward, and the legs are pulled in place toward the center.
Write at the end
On the whole, it is not easy to train a word horse well. Unlike ordinary fitness, it can be completed quickly after correcting the action. It takes years for a horse to develop its flexibility and stretch its hips. For beginners, it is necessary to practice hip opening and stretching preparation in order to get a smooth one-word horse. There are many hip-opening movements, not limited to one-foot hip opening, but also frog lying, wall-to-wall horse and so on.
Only by making the tight hips more flexible can you successfully complete the one-word horse. Veterans with good flexibility need to do it every other day and cannot stretch every day to prevent pelvic tilt and hip instability.
I am a rookie, focusing on the advanced training of novice rookies. Welcome to follow, forward and like, and practice to become a perfect self from scratch.