The simplest and least painful way:
Sit like this and keep your back straight.
Don't move your feet, stick them on your chest and stick them down as far as possible.
Several points for attention:
1, sit on the bed, keep your back straight, remember to stand up, or you will press on your crotch. You can lean against the wall in the early days.
2. Bend your knees, the soles of your feet are facing the soles of your feet, and your toes and heels are aligned on the bed. At this point, your legs are apart, with the inside of your legs facing up and your knees facing out. Keep your heel as close to your body as possible.
3. Grasp the right palm with both hands, and press your knees hard at the same time, which is the direction of the bed. Try to stick your knees and thighs on the bed. At this time, you will feel pressure on both crotch (the position of the femoral head). Time is your own. The number of times to master. Don't let your knees press on the bed at first. You should do your best. Be sure to rely on your thighs and hips as much as possible. The key at this time is to keep your back straight. Be sure not to let the weight of your upper body press on your ass.
4. Relax your thighs and hips and keep the second step. When your back is straight, try to stick your chest forward and down, that is, use your chest close to the hand holding your feet. At this time, I will feel pressure and tearing in my groin. Time is your own. The number of times to master. You must not let your chest stick to your hand at first. You should do your best. Be sure to rely on your upper body strength as much as possible. The key at this time is to keep your back straight. Do not include breasts. There is a trick to not including the chest, that is, when the chest is pressed down, the face should not face the direction of the bed, but should be forward, the neck should be elongated, and the chin should be far below. This is also the way to pull the neck in basic ballet training. So the ballet dancer has a long neck and looks very elegant.
The first method is the least painful, but it also takes effect slowly. Next, the second method is introduced: climbing a frog. This method takes effect quickly, and it is said that it is effective to persist for one month in a row. But it's too painful to persist every day. I want to introduce JMS, which is very persevering.
As the name implies, it is lying like a frog. When you lie down, you can feel the pressure in your groin. Not much description, please look at the pictures.
Several points for attention:
1, practice in soft places such as beds or sofas. Because lying down for a long time hurts my knee.
2, pay attention to the body and hips, knees at a right angle of 90 degrees.
3. Pay attention when pressing your hips (that is, the circle in the picture). Don't press at first, just lie on your stomach and rely on your body gravity. After a long time, you can put books or quilts or other things in the circle to increase your strength. It's best not to ask someone to press it for you, for fear of overexertion.
4. At first, the inner thigh must not stick to the bed. Take your time, do your best, don't force it, and be careful of strain.
5. If you lie down for a long time, you may not be able to get up. Find someone to hold your waist gently and slowly. Be sure to be slow. It hurts.
6. Lying down is boring and painful. You can read books, listen to music and watch TV to distract yourself. You can lie down for ten or twenty minutes or even half an hour at a time. Just pay attention when you get up.
Let's take another anatomical map of the O-leg for easy explanation.
If you still don't understand, find a Barbie doll. Barbie's legs are very standard and her body is on a plane. Then turn her legs inward and find that Barbie's ass and body are not in the same plane.
So the pelvis of people with O-legs is backward, that is, the pubic symphysis is backward. All we have to do is get it back to this plane of the body.
There is a third way.
Standing posture Many fitness books say that you need to practice. In fact, many standing postures are wrong.
It's right to tuck in your belly and hold out your chest, but many people shrug their shoulders as soon as they hold out their chest, which is ugly. The key to holding out the chest is not only to clamp the scapula inward, but also to pull down, so that the back looks flat, thin and beautiful. At the same time, because the angle goes up, the chest will appear bigger. The neck will also look longer. But many people will ignore the scapula pull-down. This posture is also very tiring.
You can't tilt your ass back when you tuck in your stomach and clamp your legs. When you sit in this action, you can look in the mirror from the side, and you will find that your ass is protruding because your waist has collapsed. This is not right, and it can't correct the leg. The correct way is to close the hips at the same time, push the pubic symphysis forward as far as possible, pull the pelvis back to the plane where the body is, and turn the thighs from the inside. The way to check that it is not in place is: 1. Touch the inner thigh muscles with your hands to see if they are tight. If it is right, if it is still soft, it is wrong. 2. Feel if there are two big holes in your ass, that's right. Pictures will be sent next. At this time, you can see in the mirror that your waist is straight and your ass is not everted. In addition, it should be noted that when doing pelvic adduction, the legs must be straight and the knees cannot be bent.
Standing for 20 minutes every day, you can stand in several groups, which is very helpful to your health.