1, thigh stretching

Rotate the leg so that the inner thigh contacts the foam shaft. Within the allowable range, press the body weight on the foam shaft as much as possible. Relax the inner thigh muscles, roll the foam shaft, up to the crotch and down to the knee, and roll back and forth for 30-45 seconds, paying attention to pressing down at the most tense position. Then change the other leg and repeat the above actions three times.

2. Frog's claw

The main function is to stretch adductor muscle and improve the tension of adductor muscle. Action essentials: Crawl like a frog. First, bend your knees and hips and squat down next to the yoga mat, align your feet and heels, spread them slightly, keep your feet close to the yoga mat, keep your body upright, open your shoulders and abduct them for 90 degrees, then keep your elbow joint at 90 degrees, then lie down on the yoga mat, and stick your body on the yoga mat as much as possible, like a frog, and feel the feeling of pulling the muscles on the inner thigh.

3. Lift your legs and stretch back.

Action essentials: stand firm, make a fist with both hands, bend the elbow joint 90 degrees, and clamp your arms beside you. First lift the left leg, bend the knee joint at a right angle, and then stretch it backwards, keeping the toes off the ground for 3~5 seconds. Take turns on both sides and repeat four eight beats.

4. Hip bridge

The main function is to exercise the core muscle group, increase the muscle strength of buttocks, waist and abdomen, and make the core more stable.

Action essentials: Lie on your back with your hands on your sides, palms down, knees bent 90 degrees, feet slightly apart, feet parallel, then slowly roll up the pelvis by the strength of gluteal muscles, lift it vertically, keep your shoulders, hips and knees in the same straight line for about 15 seconds, and then return to the starting position, group 2-3.

5, clamping opening and closing

The main function is to exercise the gluteus medius muscle, increase the strength of the gluteus medius muscle and better rotate the femur back to its normal position.

Action essentials: Take lateral position, then bend elbows, knees and hips to keep the head, shoulders, back of pelvis and heel in the same straight line. If you can't see clearly whether you are in a line, you can lean against the wall.

Keep your eyes on the front, tighten your abdomen, keep a little distance from the ground, put your feet together, and then lift one leg to the maximum, that is, lift it to the maximum until the pelvis can't turn and shake slightly, and then return to the initial position. 15/ group, group 2-3. Finish it on one side and do it on the other until the muscles at the back of your ass feel sour.

6, supine leg supine

Keep your arms close to your sides and tighten your lower abdomen to prepare for your strength; Exhale, slowly lift your legs until they are perpendicular to the ground, and keep this state for 5 seconds; Adjust breathing and repeat the exercise for about 10 times.

In short, it is no longer a distant dream to develop good daily exercise habits and then practice persistently.