Frog squatting has many advantages. By stretching the muscles in the inner thigh, flexibility is developed, which helps to correct X-shaped legs and O-shaped legs and shape elegant legs. Long-term practice can also enlarge the chest, which has the effect of breast enhancement; The intestines and stomach are in a top-down position for a long time, and frogs can well coordinate the pressure of the intestines and stomach; Moreover, frogs are afraid of relieving dysmenorrhea, and girls' families can lie down every day to avoid dysmenorrhea.
Specific methods for frogs to lie down:
Just like a frog, lie on your stomach, bend your knees, put your legs on the ground, slowly spread your knees to your sides, make your thighs and upper body at 90 degrees, and make your calves and thighs at 90 degrees. Breathe completely for 3-5 minutes, then practice slowly, extend the holding time, and slowly establish asana breathing.
Frog claws are recognized as hip opening artifacts. Dance Academy, Taekwondo, etc. This pose can be used to open the hip joint, which can flexibly open the abduction ability of the hip joint, stretch the inner thigh and increase the flexibility of the inner calf. However, some people report that frogs can't get down or lie down for a long time, but they still can't see the effect.
In fact, it is nothing more than two reasons: the method is wrong and the effect cannot be seen for a long time; The other is that there is not enough time to lie down. Everything is a gradual process, and you are still in the process.
So is there a good solution? Let's analyze them one by one.
First, because of the wrong method, the frog can't come down.
As we all know, if we go in the wrong direction, our efforts will be in vain, and sometimes even have the opposite result. Let's talk about some details that the frog party should pay attention to first.
1. The center of gravity should be on the pelvis.
This is the most important part of the frog party. In the final analysis, it depends on where you focus. The principle of frog's prone buttocks is that the body slowly sinks under the action of gravity of the earth. In the process of sinking, they slowly open their hips, and the longer frogs lie down, the greater their strength will be. If the center is not on the pelvis, lying down for eternal life is basically useless.
How to make the center of gravity fall on the pelvis?
Many people's hips are tense, and their hips are relatively high from the ground. Therefore, when squatting, their center of gravity will involuntarily move forward, resulting in a state of upturned buttocks. Eventually, they may shift their center of gravity to their arms, which will only waste their legs for a long time, which is basically useless. Some people will also lose their hips and collapse, and their center of gravity will fall on the lumbar spine, which will actually increase the pressure on the lumbar spine, eventually leading to back pain and waist lifting.
Therefore, the correct way is to pose the frog first, and then push the hips backwards, keeping the strength of pushing the hips unchanged. The weight falls on the pelvis, and then the pelvis transfers to the hip joint.
2. The thigh is at a 90-degree angle with the body.
The thigh is at a 90-degree angle with the body, which should be easy to understand and do. Only in this way can the pelvis and thigh be in a straight line, and only in this way can all the forces be exerted on the small pelvis and hip joint, so that the frog can squat most efficiently.
In the process of asana practice, remember not to relax all over.
Many people relax during practice and even play mobile phones. It is not advisable to relax all over the body, because when the whole body is relaxed, gravity presses down the body, and when the hip joint is opened, the front pelvis is also opened, which will squeeze the sacroiliac joint at the back of the pelvis and compress a large number of nerves at the end of the spine. So some people don't feel nervous after finishing their hips, but their buttocks hurt.
Pain can change exercise. At this time, the soles of the feet are attached to the wall, the hips are forced forward, the pelvic floor muscles are tightened, and the ground is supported with the palms to prevent the front side of the pelvis from opening.
4. Press your hips blindly and worry about landing.
When the muscles in the inner thigh are too tense and the buttocks can't be opened, blindly pressing the buttocks will obviously increase the pressure on the joints such as hips, knees and ankles, and the lumbar spine is also prone to compensatory Buddhism, leading to lumbar discomfort and easy strain on itself.
Therefore, don't force your body during the practice. At the beginning, it was not standard, and the buttocks were ok. You don't need to rush for success, but you should listen to your body and do your best. You should believe in yourself. As long as you keep practicing, your hips will slowly drop completely.
Second, not enough. You're still in the process.
In fact, in the final analysis, the frog squat is a static method, which completely relies on its own weight and gravity to open the hip joint. It belongs to a gentle practice method of Yin Yoga. What we need is to give the body enough time, not to measure whether the posture has the due effect in three to five days or ten and a half months. Sometimes, please change the time unit to month or even year.