The correct steps of frog lying are as follows:
1, like a frog lying on the ground, slowly open its knees to both sides, with thighs and hips at 90 degrees and thighs and calves at 90 degrees.
2, tighten the abdomen, the body should not climb to the ground, hands should support the ground, put gravity on the hips, remember that gravity is placed on the waist or hands.
3. Relax the whole body, breathe slowly and stick to the ground until the root of the buttocks sticks to the ground, that is, you can feel the pressure in the groin when you lie down.
4. Stick the pubic bone to the ground as much as possible. It was painful at first. If you can't post it, don't force it, just take your time.
Precautions for breaststroke prone:
1, pay attention to the body and hips, knees at a right angle of 90 degrees.
2. Pay attention when pressing your hips. When the adductor muscle of thigh is too tight and the hip joint can't be opened, not only the pressure of hip joint, knee joint and ankle joint will increase obviously, but also the lumbar spine will probably compensate the stress and produce lumbar discomfort.
The benefits of frog lying flat include promoting blood circulation and increasing leg flexibility.
Frog prone is a basic movement in yoga. You can exercise the stability of bones first. Moreover, this action requires tightening the abdomen. Long-term practice will strengthen the abdominal muscles and help tighten the abdomen. Secondly, it will stretch the lines of the legs, make the legs straight, increase the flexibility of the legs and shape the perfect legs.
Frog prone can also prolong the muscle lines on the inner thigh, fully relax adductor muscles from multiple angles, improve the stiffness of hip, increase the flexibility of hip joint, and promote the blood circulation of hip and waist and abdomen. By fully opening hips and stretching muscle lines, not only can you increase the burning speed of fat, improve the blood flow in the pelvic area, but also help to eliminate negative emotions.
If the frog is not prepared before squatting, it will cause muscle and ligament strain. Frog squat should be done step by step, with standard movements and gradually increased strength. Good results can be achieved by squatting 10 minutes or more every day and practicing for 20 days. At this time, if you do hip-hop exercise, it is easy to split. If you have muscle or ligament strain, you can use ibuprofen sustained-release capsules and other drugs to relieve symptoms under the guidance of a doctor.