Follow us with the blue words on it! Thin waist, wide hips, flat hips? “Although he is not fat, he feels that the outside of his thigh root is obviously protruding?” “Although I am about the same height as others, I feel that I am half shorter than others?” These postures may be caused by the false hip width! Before the fake hip width, let’s see what the hip is! The crotch refers to the pelvis.
The crotch width is the transverse width of the pelvis.
The blue one is the waist, the red one is the crotch, and the orange one is the trochanter of femur.
The false crotch width refers to the outer side of the thigh root, which protrudes and looks very wide.
The outside of the thigh root is not the position of the crotch.
The real position of the crotch should be higher.
What causes false hip width? 1.
Those who are careful about the pelvic structure may find that almost all the pictures about the false hip width take women as examples.
This problem seems to occur only to women.
Not really! The false hip width is more obvious in women, mainly because the pelvic structure of women is naturally wider than that of men.
In addition, women also have the experience of pregnancy and childbirth, which to some extent increases the probability of “false hip” appearing in women.
However, this does not mean that men will not have this problem.
The aging of people does not distinguish between men and women, but the “false hip width” of men is not so obvious from the appearance.
2.
In the bad habit life, girls have been taught to “close their legs when sitting”; In order to prevent walking and sitting gracefully, overlapping legs and crossing legs are also the choice of many girls; There are also some cute girls who like the anime type of “duck sitting” since childhood.
These bad sitting postures are actually the culprits of “fake hip width”.
In addition, bad knees such as inside splay walking and leg clamping are also the cause of “false hip width”.
3.
It is easy to find postpartum women with wide and wide hips.
With the enlargement of abdomen during pregnancy, hip flexion function is limited.
In order to adapt to the change of center of gravity, expectant mothers have been in a passive hip extension state, leading to the change of biological force line.
The hip joint is in a state of internal rotation for a long time, which leads to the visual decline of the crotch position.
In serious cases, the femoral head nested in the acetabular fossa may even be detached, resulting in a “semi dislocated” state.
4.
Fat accumulation thigh is one of the most easy parts for fat accumulation.
It is a common problem for many women to like snacks and lack of exercise.
Over time, fat accumulation will result in a wide false hip.
How to improve the false hip width? It is the key to let the femoral head return to the right position and strengthen the gluteus muscle strength! As long as you keep practicing, the effect of this series to improve the false hip width is very good.
01 Lie on your back on the yoga mat, keep your legs bent with breathing, tighten your core, bend your knees and do up and down swing exercises, keep dynamic exercises for 12-15 times 02 Cattle pose as a preparatory action with breathing, straighten your right leg backward, then keep dynamic exercises forward for 10-12 times 03 Keep the preparatory position in Cattle pose with breathing, first straighten your right leg backward, then alternately straighten your left leg backward to feel the contraction of gluteal muscles, 10 to 12 times of dynamic exercise: 04 keep in the ready position of Cattle and Ox Pose with breathing, keep the core tightened and alternately lift the right hip and the left hip outward; 05 keep in the position of Cattle and Ox Pose, then drop the elbow to the ground, keep the left knee supported on the ground, straighten the right leg with breathing, raise the right leg backward, contract the gluteal muscles, keep each side of the dynamic exercise for 10 to 12 times; 06 lie on the side of the body, support the left elbow on the ground, bend the left leg, and support the right hand on the ground with breathing, Straighten the right leg, do up and down swing exercises for 12 times, then turn around and change the left leg to continue to 07 body side lying position, keep in the clam like preparation position, pay attention to keeping the pelvis neutral, bend the knees and exhale, keep the left leg still, open the right knee outwards and tighten the core, focus on feeling the hip muscle power, keep the dynamic exercises on each side for 12-15 times, and the formation of false hip width is not a matter of a day or two, but caused by long-term bad posture, So this set of fake hip width improvement series should keep practicing! Let’s go after we’ve seen everything 👍。.