Fitness knowledge: Function and stretching teaching of hip muscle groups

Guide to movements and stretching of hip muscle groups

　　　In this article, you will know:

　　　1. Basic movements of hip/hook muscles each responsible

　　2. High/hook muscles each stretching of each other

　　The benefits of stretching have been mentioned before, regular stretching (regular stretching) is recommended. For stretching, ACSM's guideline gives us the following suggestions

　　1. Adults should stretch at least 2 to 3 times a week to improve joint mobility (ROM range of motion);

　　2. Each stretching action needs to be repeated 2-4 times, each time lasts at least 10~30s (and some tension or even slight discomfort), and each movement accumulates 60s

　　3. Various stretches, such as static, dynamic, ballistic and proprioceptive neuromuscular induction (PNF), are effective

　　4. Because stretching actions are best when the muscles are warmed up, you can engage in mild aerobic exercises or hot bath warm muscles before stretching

　　　Basic thoughts on stretching: toward the muscles to stretch (target muscle) The opposite direction of movement.

　　(e.x. The work of the quadriceps is to straighten the knees, so when pulling the quadriceps, you must bend the knees)

　　Attention!! When stretching, it is normal to feel a little sore or painful and refreshing.

　　But because everyone's joint movements are different!! So don't force yourself. If you feel uncomfortable, please stop quickly!

Related recommendations 　　How to make your hips curl and bigger? Principles of the hips bigger

　　How to practice the gluteus medius? Illustration of the gluteus medius exercise method

　　Before hip training - please activate your hips first

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