How to practice the iliopsoas muscles best and most effective

I believe everyone is familiar with the iliopsoas muscle. There are actually many training methods for how to train the iliopsoas muscle, but some people don’t know what training methods are available. In fact, low lunges, tree style, boat style and other methods can be used. So, how to train the iliopsoas muscles best and most effective? Let’s take a look.

Low lunges

After the basic posture is adjusted, the elbows are placed, and the back foot is fixed, the calf and instep are close to the ground and cannot move. The knee position is used as the support point, and the top of the head slowly extends to the extreme to the ceiling obliquely above. The feeling of iliopsoas muscle elongation should be very obvious. Stay for a few seconds (it should still continue to stretch when staying) After that, you can shift the center of gravity to the outside of the hind legs a little. At this time, you will feel the unzipped position to move a little further outward to the iliopsoas muscle, and stay for a few seconds.

Tree style

Stand, your feet are together, your big toes are leaning against each other and your heels are slightly apart. Your arms are relaxed and naturally hang on both sides of your body. Your thighs are tight and your knees are consciously lifted. Imagine a string from the inside of your thighs, passing through the core area, the fore chest and the back until it comes out from the top of your head, pulling you upward. Your shoulders are downward, your chest is straightened, and your shoulder blades are relaxed and retracted inward. Your pelvis is leaning forward, and your tailbone slowly extends to the floor. While breathing smoothly, maintain this posture for 30-60 Seconds.

Boat style

Sit on the mat, stretch your legs on the mat in front of your body, adjust your posture to ensure that your body weight is concentrated on the ischium. Contract the core muscles, lean back slightly and keep straight, while exhaling, flex your knees, lift your feet off the ground, and the upper and lower body in a "V" shape. If possible, you can also stretch your legs, raise your hands forward and keep them parallel to the ground. Keep breathing deeply during the entire movement, and continue to move for 20 Seconds, no more than 1 minute at most.

Lying on your back and lifting your legs

Lying on a mat first, place both hands above your head to fix it. At this time, our ankle joints must also be fixed, keep the knees straight, and the legs contract and lift them up. When the thighs approach the abdomen, the legs slowly fall. At this time, there is a certain tension in the abdomen, and the speed of lowering the two legs can slow down. When the legs reach the chest, if someone around you can help you, you can help us push our insteps to practice. If you practice fighting the thrust of your companion, the effect will be more obvious. The companion pushes the practitioner's feet The back, and the practitioner appropriately resists the thrust of his companion and then falls, the effect will be more obvious.

Old-footed swan style

Old swan style should be stretched with the curved back of the front legs, which emphasizes that the front legs cannot be off the ground. This action is just a shift of the center of gravity to pull the muscles at different positions (the front legs and the back side of the buttocks or the rear groin of the back legs). If you want to change to pull the back side of the thigh, the principle of stretching is the same as just adjust the direction to the opposite as mentioned above, so that the center of gravity becomes a state of slanting and stretching forward and backward of the back of the front legs.

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