This will seem a bit neither fish nor fowl. In fact, this is a very wrong cognition of fitness training. In fact, both men and women should pay attention to hip training. Of course, there is no doubt that women's hip training will make their bodies sexier. However, hip training is definitely more than just making your body sexy and beautiful. In fact, the most important thing to strengthen hip training is to strengthen the basic strength of core strength. Although hips do not belong to the core muscle group, hips are the basic strength of core strength, and hip strength has always been the driving force of core strength, that is to say, whether core strength can play its powerful function.
Fully relying on hip strength as the most basic support, in daily life, whether we sit down, squat or take off, hip strength has been transmitting strength to the core muscles. When the body is moving at high speed, hip strength also plays a role in stabilizing the body, so hip strength plays a very important role in body movement. Workers who sit at their desks for a long time are prone to lumbar spondylosis, but people often ignore this point and regard the accumulated fatigue damage of the body as a minor problem, which is harmless and simply skipped. However, the spine problem can not be ignored, and it will cause big trouble if you don't pay attention to it.
Have you noticed the flesh sticking out of your neck? Do you think it's just a simple gain or deep pockets as the saying goes? The truth is often not so simple, which may be caused by the blockage of blood vessels in the neck.
Cervical vascular occlusion will cause serious sequelae, and even endanger people's lives if they are not paid attention to. Therefore, strengthening the exercise of the spine is the most important.
Today, I recommend a set of yoga poses to help you lose the rich bag around your neck. Let's practice together!
1. Four-column support type
A. Yoga begins with a flat plate, with both hands supporting the body, keeping the pelvis, back and head in a straight line, and not relaxing the abdomen;
B. Bend your elbows first, push your body forward, turn your elbows inward, and push your shoulders forward;
C clamp the elbow inward, and pay attention to lifting the shoulder instead of downward when falling.
D. Eyes look forward instead of down, falling down in a controlled way, and the core keeps starting.
E. The body is supported by two toes and two palms;
F. slowly lift the right leg and stretch. Hold on for 30 seconds and change sides to practice.
2. Half pigeon king style
It will be easier to complete the semi-pigeon king style on the basis of the pigeon king.
A. Yoga starts from kneeling, with the hips sitting on the legs and the left leg stretching forward until it is straight.
B. Stretch your right leg backwards, straighten your hips, bend your right knee, and lift your right calf. Hold your right foot with your right hand. Swing your left hand backwards to support your body.
C. head back, shoulders open, and push up the thoracic spine.
D. Close your eyes. Stick to changing sides for 30 seconds.
3. One-legged elbow wheel
A. Lie on your back on the mat, bend your knees, and your legs are 90? , feet apart and hip width, big toe down;
B inhale, hold your body down with your palms, hang your upper body, straighten your arms, look at your hands and push your chest far away.
C. Lift your hips, make a wheel, then slowly lower your elbows and support the ground with them.
D. Lift your left foot and stretch it upward, holding the tip of your right foot with both hands.
E. Hold on for 30 seconds and change sides to practice.
Wealth bag does not represent wealth, on the contrary, it will bring people a lot of trouble, far beyond your expectations, so everyone should pay attention. Let's practice together!
If you want to do fitness exercises better, you must strengthen the training of core strength and strengthen the strength of hips. These are mutual, so male friends must not ignore the training of hip strength. Of course, for male training, you don't have to do hip shaping training like a female trainer, you just need to strengthen your hips during leg training.
In fact, hip training movements and leg training movements are the same, both of which are compound training movements. Basically, every leg training action can be effectively strengthened to the buttocks. When you are training, you only need to change your training knowledge slightly, and you can effectively strengthen your hip muscles. For example, when doing squats, you only need to release the distance between your feet a little. If you squat deeper, you can strengthen your hips in depth, so you don't have to do some special hip training moves during training.