Unconsciously, the cat crawling teaching series has reached the third season. This time, I mainly share how to exercise the strength of hip joint in crawling, mobilize my flexibility and avoid excessive compensation of thigh muscles. Barabara omitted the words 100 below. . . Perhaps many people don't want to listen to long-winded theoretical explanations, but are more concerned about the benefits of doing actions. Therefore, from the utilitarian point of view, the key point is that this teaching can effectively correct and improve the problems that many people care about, such as X-legs and O-legs, and solve the problems that many people have thick thighs and overstretched knees. In short, you can feel the feeling of learning to walk again by relaxing your waist and moving your hips.

? When we walk in the street, we often see many women walking like this, and their knees often collide with each other. If you pay attention, you will find that most of them hardly turn their hips when they walk, and even their arms rarely swing. From a distance, it seems that the whole person is moving forward as a whole like a poker.

They may complain that their legs are not straight enough, their front thighs are thick, or their knees hurt, or some women are obviously not very fat, but their lower abdomen always has a slightly convex appearance.

So what's the problem? Often we don't move our hips correctly to drive the movement of our lower limbs, and we use the muscles of our thighs too much when walking, which leads to problems such as thick calves, knee pain, crooked legs and so on. Looking back, when I am particularly tired after going out for a day, I sometimes feel that my legs are like lead, and I can only drag my feet. Often at this time, because of the fatigue of large muscle groups, we have to take a more labor-saving way, and the walking style at this time uses inertia as a whole, which is closer to the correct walking style.

But it is difficult for ordinary people to understand how to use the crotch correctly from the beginning of walking, so we settle for the second best and learn how to find the feeling that the crotch works normally in this crawling posture. In view of the fact that you can never learn to swim without reading the theory in the swimming pool, I decided not to repeat so many theories, but to explain how to do the movements more, so that I can feel the real feeling in practice.

? Next, enter the teaching session:

1, find a comfortable place, as shown in the figure. Students with poor flexibility at the back of thighs can bend their knees and try not to arch their lumbar vertebrae very high.

2. Take one party as an example. Lean forward with your whole center of gravity and extend your left hand. Naturally, it will fall behind. At this time, the left palm will push up vertically, and you may feel that the left knee should be buckled inward. Keep your knees pushing forward. Maybe you can feel the force reaching your left hip like a bottle cap. At this time, the right ass will be pushed up, and the right leg will naturally swing forward. Remember, the right leg does not take the initiative to give way!

3. Repeat the other side and move on. When the palm of your hand is firmly supported, pedal the sole of the same side hard to lift the opposite hip, so that the opposite leg naturally swings forward.

Finally, put a video for everyone to understand.

? Possible questions:?

? 1, when crawling, my knees relax and I feel my ankles get stuck. This may often be because your instep is not flexed enough and the back of your calf is too tense, which is more common among girls who wear high heels for a long time. We can stretch the back of your calf, or do this before crawling to warm up.

? 2. wriggling can't keep your ass stable. I suggest that we should pay more attention to the arm support of the opposite side, which is more likely to fall to one side, and wait until the arm support is stable before making the next move to slow down the movement. This principle applies to many situations. Only by slowing down can we find the small physical differences that are usually transmitted by inertia because of speed.

? Description: Compared with walking, crawling has more upper limb support and the difficulty is reduced. If all kinds of hips are suspended, knees are buckled and thighs are sore when crawling, it can only show that your daily walking mode is worse. Relatively speaking, the X-leg problem of many women is that the internal rotation function of hip joint can not be completed correctly, and the knee joint is over-flexed to compensate, which will not only worsen the leg shape over time, but also bring many chronic pain problems. No matter how you listen, it is better to act and practice more. If you have a good experience in this beautiful spring, your body will remember the correct feeling brought by practice. We just need to repeat it over and over again. Eventually, these correct action patterns will be internalized into daily life, and everything will get better and better!

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