In yoga, we often do hip opening and stretching exercises on the inside of the thigh, but few people pay attention to and strengthen the exercise of adductor muscles on the inside of the thigh
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In fact, if you want to really maintain the knee and hip, the key is adductors
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And yoga, do not just do hip stretching exercise, strengthen the practice is equally important
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First of all, let’s briefly introduce what is adductor group? In short, it is a group of muscles in the inner thigh, which starts from the superior pubic branch, inferior pubic branch, ischium, ischial tubercle and other parts under the pelvis, and is attached to the femur
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Including: pubis, adductor longus, adductor brevis, adductor major, gracilis
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They are a group of muscles that pull the hip joint inward to keep the pelvis stable
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Therefore, if there is pelvic instability (pelvic forward, anteroposterior, etc.), this group of muscles must be paid attention to
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In addition, adductor hip muscle group, to some extent, belongs to the core of the human body
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Activating adductor hip muscle group can not only help better activate pelvic floor muscle (postpartum women should practice more), but also effectively improve leg shape, eliminate the worship meat on the inner thigh, and practice long legs
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So, do yoga, please do not ignore the important adductor thigh! 6 movements to help you strengthen the adductor muscle group of the hip
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1
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Stand in tree mountain style, bend the right knee and tighten the left thigh, put the right foot on the root of the left thigh, press the right foot against the left thigh, put your hands together in front of your chest, keep 5-8 breaths, change the other side
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2
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Lie on your back, bend your knees close to the hip, hold the ball with your legs, inhale and extend the spine, exhale slowly to hold the ball in the middle for 5-8 breaths Inhale, repeat 5-8 times, if you want to increase the intensity, you can lift your legs up, you can also dynamic practice 10-20 times
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5, small bridge type ball clip supine on the cushion surface, bend your knees close to the hips, legs hold the ball, inhale and extend the spine, exhale to lift the hip up, maintain 5-8 breathing, you can also dynamic practice 10-20 times
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6, lateral leg lift, left side lie, put the right foot in the front of the left thigh, exhale to lift the left leg Up, keep 5-8 breaths, also can dynamic practice 10-20 times, repeat practice on the other side 7, stand hip adduction resistance exercise mountain stance, right foot elastic band, use the strength of the right thigh to pull the elastic band to do adduction exercise, dynamic practice 10-20 times, repeat practice on the other side of the teacher’s wechat, long press the figure below to identify the QR code, you can add a point in the lower left corner of yoga supplies selection.
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