Yesterday, a friend asked in the group: It is difficult to find a feeling of force on the front side of the thigh, and the knee was super stretched before. The first thing I thought of was the camel style against the wall.
Because camel style practice thigh strength is actually very good, but many people may not have noticed or found the feeling of thigh explosion in camel style. Secondly, the camel kneels on the mat, with the knees in a bent state, avoiding the possibility of excessive knee extension. People with super-extended knees will not easily find the force of their thighs in the pose of straightening their legs, because some of them are buffered by the knee joint.
Let’s talk to you today. If you exercise the strength on the front side of the thigh through camel pose, and the strength of the thigh is increased, you can maintain stability during the asana exercise, protect the knee joints and prevent overextendation. For a bad cycle, as long as you break through a little, you can leverage the entire cycle to change in a good direction.
When talking about how to exercise the strength of the front thigh through camel style, I will first show you a chat record of me and another friend. The picture below
was originally communicated with this friend about the strength of the middle scapula of the camel style, but the friend said that the legs were sore and tired in the camel style, and the force of the legs was stronger than that of the warrior series.
Enter the topic, let’s first learn about the camel style. The following picture
a basic backbend action.
When we mention backbend, the first thing we think of is "the spine extends, the chest cavity opens and lifts upwards, and enters backbends. The more the chest cavity lifts, the more backbends." This sentence is not wrong, but have you ever thought about what force supports the chest cavity lift? It is the foundation. The stronger the foundation, the more lift the chest cavity. That is what we say, the stronger the foundation, the more free the limbs on the foundation.
As for camel style, in addition to the strength of the shoulder blade itself, the force lifted on the chest cavity also has two most important support or sources: the force of pressing downwards on the instep and the force of tightening the thighs. Without these two forces as support, helping to stabilize the foundation and lower disc, no matter how strong the shoulder blade is, it will not be able to use force. Do you dare to exert force by hanging you in the air or letting you stand on a dangerous wall?
Then how to find the strength of the thigh through camel style and exercise the strength of the thigh, and provide everyone with a "wall-to-wall, no support" exercise version.
Let’s take a look at the specific exercise methods.
- Preparation movement: kneel down in front of the wall, spread your feet as wide as your pelvis, and your knees and thighs slightly away from the wall. rolls tailbone , send the hip forward, let pubic bone stick to the wall, bend the elbow, push the buttocks forward with both hands behind the body, help the pubic bone not leave the wall
At this time, the legs should already feel forceful, but not strong. After the preparatory movement is done, focus on doing one thing: inhale and extend, exhale and lift the chest cavity upward; inhale and extend, exhale and lift the chest cavity,...repeat. every time you exhale, you will be based on the original level, and you will raise your chest a little more.
ends, it's that simple.
Here is a focus.
1. Push your hips forward on your hips at the beginning. Press the pubic bone onto the wall. You can push forward and down all the time during the subsequent exercises. Going forward helps the pubic bone always stick to the wall, and pushing downwards is to create space for the lumbar spine. It is similar to the same method and reason when we are sitting on the mat, we can push the buttocks upwards and compact them. Here is the hip muscles that move forward and downward.
2. The normal camel style is to grab the heels with both hands in turn. But don't grab the heels with your hands here.
We know that when you grab the heel with both hands, push the heel with your hands to help the instep press down, and then use the force of your hand to help lift the chest cavity. The support of your hands also makes the posture more stable, and you also have more sense of security into the back bend. But at the same time, the support of the hand also creates conditions for laziness in the thighs.
So in this practice method, always push your hips, or slide down to the back of your thighs, so that your thighs cannot be lazy. If one day you can hang your with both hands in the air, it will rely entirely on the strength of your thighs.The following picture
has nothing to say in the end, practice!
#Telebrity Creation Challenge#
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