I talked to you a few days ago that yoga poses are a balance of strength and flexibility. They promote and restrict each other. For example, at the beginning of the forward bend pose, you can improve the forward flexion by increasing the flexibility of the back of the leg, but in the end, if you want to make the forward bend perfect, you must participate in the strength of the hip flexors.
But some friends could not find the strength of the hip flexors. I hope to introduce some asanas to strengthen the hip flexors. Today I will share with you a one-leg standing balance exercise. If you do it right Now, this one action can increase the strength of the hip flexors and make your forward flexion undergo a qualitative change.
Let’s get to know this movement first: the following figure
This movement is often used to test the balance ability, and it is also a preparatory movement for standing hand grasping big toe in yoga.
The practice method is very simple:
- standing in mountain pose with the pelvis straight, the spine straight, the center of gravity shifted to the left foot, bend the right knee, raise the right foot up, hold the hips with both hands, and keep as much as possible For a long time, do 3~5 groups on each side each time.
But some friends will say that I can hold on for a long time!
How long you insist on is not the only measure of hip flexor strength, but the correct force for a long time can prove that the hip flexors have been exercised and strengthened.
So here are two very important points, you must do it,Otherwise, the effect will be greatly reduced.
1. The pelvis is upright
In this type of posture, a situation often occurs, the hip is tilted toward the support leg, and it is often accompanied by hyperextension of the support leg knee. In this case, all the weight of your body is pressed to the left, and the force to maintain the right leg bends and rises comes from the two joints of the right hip and knee. not only fails to exercise the strength of the right hip flexors, but also causes unnecessary pressure on the left hip and knee. The most obvious performance is that even if you stand like this for a long time, you are not tired , because all the muscle strength does not need to be activated and the joints are compensated.
So the first point is that the pelvis is straight. Except for the upper leg bends and the knees rise, the rest of the mountain style remains unchanged. You will find that the pelvic stability is a common feature. We also talked about this issue yesterday.
2. Relax the upper calf and the sole of the foot, do not use force.
The reason is very simple. The force of the upper leg to bend and lift the knee is completely provided by the hip flexor muscles, so that it does not let it be lazy or share it with others.
If your legs are tightened, your feet are straight or hooked, it will share the strength of the hip flexors.It even completely replaces the power of the hip flexors.
So in this movement, the only thing that gets tired on the right side of the body is the position of groin .
So the second point is. The upper legs and feet relax naturally.
After the upper thigh can be held parallel to the ground for a period of time, you need to do an enhanced version of this pose. Below:
When the knee is the same width as the hip, the knee is higher than the hip. In fact, it is equivalent to flexing the hip more. To be more straightforward is to increase the forward flexion. But pay special attention, the reason for the deepening of forward flexion is that the hip flexors provide more strength, rather than other kinds of compensation. Also look at 2 main points:
1. The knees are perpendicular to the ceiling and the groin sinks downwards.
Do not pull your knees toward your chest, but push the front of your thighs back, sink your groin down, and walk your knees up . You will find that the more the knee is up, the more space there is in the groin, and the more tired the groin will be. This is the right feeling. , of course, keeping the pelvis straight in the basic posture,Move your knees up with your calves and soles relaxed.
2. Do not hunch your back and tuck your abdomen.
Raise the upper knee to the end. Many people habitually arch their backs and abdomen and chest, remember not to compensate, and don’t let the hip flexors slacken, and rely solely on the strength of the groin to maintain the upper leg.
If you do it right, you should feel that the higher your knees go up, the whole spine will follow upwards. There is more and more space in the groin, and more and more tired, and only the groin is tired.
Interested friends can try it for a while. This is a strength training purely aimed at hip flexors.
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