What are the hip stretching movements

It is very beneficial for people to stretch after exercise, and the use of each stretching action is different. Some movements stretch the hips, some movements stretch the legs, what are the hips stretching actions, and some people still know what are the movements. So, what are the hip stretching actions? Let’s take a look together!

　　Door Style

　　Door Style

　　Door Style is a classic movement in yoga. It is very good for stretching the hip muscles and improving hip flexion and external rotation movement.

　　Select a yoga mat, and then flex one leg knees and hips flex at 90 degrees in front of the body, and the hind legs extend backwards and naturally straighten. Keep the torso upright, bend forward, and increase the angle of the hip flexion. When you feel that your gluteal muscles are stretched, stay at this position for 20-30 seconds and perform static stretching. Keep your breathing evenly, do not hold your breath during stretching, and do not be too violent.

The traditional pigeon-style movements that are performed directly on the ground may be very uncomfortable for people with poor hip joint mobility and too tight on the front of the hip joint. The posture will be crooked and twisted, and accompanied by knee discomfort or waist discomfort. At this time, it is recommended that your hip joint is very tight and you can't sit down. You can put a yoga brick under your hips to raise it, which may be more comfortable. The hip joint is very tight, the feet behind you are tight, or the lower back is stressed, you can try to do it at the edge of the table or the bed. The angle between the calf and the thigh is not It must be so large (90 degrees), so that the angle can be reduced to make the calf closer to the groin.

　　Kneeling position, left and right kicks

　　Do 20 times each left and right, do 3 sets. Kneel on a bench or the floor with your arms as support. The leg that needs to kick back slightly off the ground. Keep it hanging during the movement, and keep the back straight and do not bend. Pay attention to the hips when kicking backwards, tighten the hips instead of relying on the legs to stretch back, keep breathing evenly throughout the whole process, and practice changing sides after one side is done.

　　Climbing the stairs can move the muscles of the legs, exercise the buttocks, and diet more. Climbing the stairs is simple and cost-effective, and effective But it is similar to your spending money to go to the gym. It can consume calories and exercise. In addition, if you step two steps at a time when walking the stairs, it can drive the thighs and hip muscles, which will be more compact.

Push the wall

A very convenient exercise, whether at home or in a company, or even in places with walls. Close your legs together, support your hands on the wall, straighten your legs, stretch your hips out for 10 seconds, and then approach the wall for 10 seconds. You can do it several times each time. If you persist, you can not only sculpt the hip curve, but also achieve the exercise of the abdomen, and it has the effect of tightening the abdomen.

Editor's recommendation:

How to reduce the fat on men's buttocks You can use these methods

　　The most effective hip training movements. It turns out that these movements are the 5 major skills of bare hands fitness.