If you want to practice opening your crotch, what are the classic tricks for opening your crotch?

I want to do crotch opening exercises, is there any good way to do it?

If you want to practice opening your hips, you can do a frog tummy, lie on the ground with your hands and calves bent at 90 degrees, lie on your stomach like a frog, and force your waist so that your thighs are as close to the ground as possible.

Of course, it's a simple and easy-to-use leg press! Positive leg press, side leg press, high leg raise. 20 times a day, 20 side leg presses, 20 leg lifts, and finally, the horse can succeed in opening the span.

Keep your heels together, close to your hips, with the soles of your feet facing up like flipping a book, straighten your spine for a long time, look for heels at your navel, keep your spine straight to your own extent, stay for three minutes, and you will see results after practicing for a week.

Stick to the leg press and try to split the fork, both horizontally and vertically.

The crotch opening is to enable the crotch to quickly collapse with the help of the large tendons (tendons, ligaments) at the root of the crotch, and it can produce a rebound effect. It is widely used in martial arts, "I would rather teach ten hand fists than one crotch", which plays a decisive role in the growth of kung fu! At the beginning of the fist, the crotch was mainly pulled out and the crotch was opened, and the crotch was the middle section of the human body.

The crotch and spine are collectively called the strength of the dragon and tiger, the running and catching of animals, and the things cannot escape, all of which lie in this! The position in the inner boxing is not trivial, and it is the core part of the inner boxing. So you can understand why we opened the crotch in the first place.

There is an irreplaceable position in the punch.

Basic explanation. Martial arts practice terms. That is, open the two hips, exercise the flexibility and flexibility of the hip joint, and cooperate with the leg movement and flexibly turn. The main methods are pressing, moving, swinging, turning, etc.

Take the horizontal fork to sit on the ground"On"。One of the drawbacks of the step type. When doing lunges, kick the hip of one leg outward and backwards, or so"Put the crotch"。

Sitting on the crotch is one of the wrong steps. When doing the horse walk, sit down with your hips and hips and shift your weight back, forcing your upper body forward to maintain balance.

Horse step pile gong training essentials. That is, the force sits (note) on the two hips and the shape remains unchanged, in order to stabilize the step.

Don't move your crotch. Mantis fist tasted"Walk the waist without walking the hips"said.

The structure of the crotch. The "hip" refers to the part of the human skeleton, the hip bone, which is the large bone that makes up the pelvis, one on the left and one on the right, made up of the ilium, ischium, and pubic bones, collectively known as the hip bone (or pelvis).

Leg press top fart use, legs, crotch, I use, like a frog crawling, let sit down, really, I class, my crotch.

The word horse cross fork is quickly practiced into a method, quickly opens the crotch, improves flexibility, and is a classic must-practice.

It's used to press the leg and fart, and it's not a leg opening class, she is a crotch opening class, the method I use is, crawl like a frog, and then let people sit down, this method is very good, really, I'm like this, my crotch is very good.

Is it hard to open your crotch? Try the chick to teach you this parent-assisted crotch opening method, and it will be pressed open quickly.

Stick to the leg press.

Then try to split it, both horizontally and vertically.

These are all basic skills, and they can't be insisted on, and they can't be practiced (only by laying a good foundation can we build a beautiful house), and we must insist on pressing our legs.

How to open the crotch.

In fact, it is very easy to press the legs, the most difficult is the crotch, many friends with bad legs, not the flexibility of the legs is not good, but the flexibility of the crotch is not good. Because no matter what kind of leg method, it is inseparable from the stretch of the crotch. There are many ways to press the crotch.

In addition, there are many simple and effective ways to do this.

1. The feet are slightly larger than the shoulders, the toes of the two feet point to the outside of the body, the body is straight, and the hands are crossed at the waist. Squat slowly until your thighs are parallel to the ground, and then slowly stand up. Remember to squat slowly.

At first, there will be some forward and backward leaning, and at the beginning of the exercise, you can practice with your hands on the wall of the table and chair, and slowly transition to exercises without hands.

2. Kneel on the ground, lean forward with your upper body, throw your hands on the ground, slowly slide your legs and knees to both sides, stop when you reach the limit, let the crotch muscles slowly adapt, and then open and do a few sets, stand up and relax, and train. It can have a good effect.

3. This one is too relaxed, when sleeping at night, lie on your back, bend your legs, the soles of your feet are opposite, and open your knees to both sides. And that's where the effect comes in.

Fourth, this is purely my own invention, everyone knows that there is a way to press the crotch is to sit on the ground, the soles of the feet are facing each other, the feet are held behind the back, and the upper body is leaning forward on the ground.

However, this method is still difficult for beginners. Because when the upper body leans forward, the knees will unconsciously rise high, so it is not easy to do. My method is very simple, I need a stick that is longer than the short stick used in general training, and then, sitting on the sofa with the soles of my feet relatively well, put one end of the stick against the armrest of the sofa, the body of the stick presses the knee of one of the legs, and then press the other end of the stick with my hand, try it, this is a very simple lever principle.

You should get the idea, right?

If you press both knees with two sticks at the same time, you will find that after the first training session, after a few sets, you can sit in such a position that you can press both legs and knees to the bottom at the same time.

1. Leg press crotch opening. It is the lunge leg press that we do in our daily warm-up, but it is slightly different from our usual exercises, and the leg press cannot lean forward if you want to achieve the purpose of opening the crotch. The correct way to practice should be:

Straighten your back, do a lunge, don't exceed your knees over your toes, and then the body goes straight up and down rhythmically up and down, to feel the weight of the body pressing on the crotch, this is what we commonly call sitting on the crotch, after a long period of insistent practice, you can open the crotch.

Second, split the ground and open the crotch. The split here is not for people to really split to do it, but to imitate the action of the split to achieve the purpose of opening the crotch. The specific practice method is as follows:

Do a horizontal fork pose, open to the hip bone to feel the pulling sensation, and then bend down to touch the ground with your hands, this action can also achieve the purpose of opening the crotch after long-term practice.

In the next thought, opening the crotch is not only an action, but also refers to a state, a state of loosening, whether it can be released is a visible indicator to test the level of practice. And what is open crotch, written may not be easy to say, if there is a beginner crotch and a person who can open the crotch, two people together to compare, you can immediately understand what is going on, just like do not understand what Shen is, as long as the two of them have a comparison to understand.

What does he call an open span? It's like how he breathes.

Opening the crotch is like opening the shoulders, which is to expand...

Yoga hip opening and hip opening are basically flooded by people now, and some yoga classes are directly marked with hip opening, and everyone's enthusiasm is really high. But do you really understand what a hip opening is?

Let's first take a look at the hip joint is a ball groove joint, not a hinge joint opening and closing of the knee joint, the hip joint has six directions, forward flexion, posterior extension, adduction, abduction, internal rotation, and external rotation.

Forward buckling. Stretch back.

Extension and adduction. External and internal rotation.

Seeing this, do you understand the real meaning of open hips, which is to increase the flexibility of the hip joint, but do we need to be flexible in the hip joint? In fact, the flexibility and stability of the hip joint are very important, and we have not noticed one thing in our daily practice, that is, the excessive pursuit of hip flexibility. After reading today's article, I hope you will re-examine the hip joint and pay attention to the exercises.

But think about it, our usual hip opening, such as frog laying, swan pose, square sitting and so on, is not the direction of yin, which is a help for the hip joint is very stable, but it is not suitable for the part of the hip joint that is already very flexible, so it needs to be opened on the basis of strength.

For example, Virabhadrasana 2, Utthita Parsvakonasana, Ardha Chandrasana, these asanas will rotate the hip outward and bear the weight of the body brought by this asana, so that the exercise can effectively engage the external rotator muscles, and whether it is the poor flexibility of the crotch or the poor stability of the crotch, Consistent and systematic practice of this kind of standing three-dimensional pose can adjust the flexibility of the crotch in both directions, flexible people increase stability, stable (that is, millennium old crotch) can be flexible enough.

The yoga stretch is a very safe way to bend forward, where you can vary a little bit and abduct the leg outward and adduct inward.

Supine needle-eye pose, external rotation and abduction exercises, pay attention to hooking the instep back to give the knee some protection.

Supine hero pose, exercises to open the anterior side of the hip joint and internal rotation.

You can keep the above asanas for a little longer, but you can choose yourself appropriately according to the current physical condition.

The basic skills of dance are simply summarized as open, tight, straight, upright, light, accurate, stable, and beautiful.

The crotch opening skills are ranked first, of course, it is important, but it is interconnected with several other aspects, that is to say, the "8 words" have to be trained, and the "open" is much easier.

OnIt refers to the outward opening of the legs, that is, the legs should be turned outward from the base of the thighs to the maximum.

This is not only the basic aesthetic feature of dance, but also the scientific result of people's gradual research from the structure of the human body. When a person's legs are turned outward, it can greatly increase its range of spatial motion, and can make many movements that cannot be done under normal circumstances. For example, lift your legs sideways while keeping your upper body perpendicular to the ground, when you can only lift your legs to 90° under normal circumstances.

There are five basic positions of the feet in dance (ballet), and they all presuppose that they are open.

If you want to drive faster, you have to insist on practicing every day, and at the same time, you must step by step, 90° will not succeed in a few days.

At the same time, it is necessary to pay attention to the cooperation of other aspects of practice, so as to gradually meet the requirements of opening.

Cross-legged understand? Put your feet next to each other and press your knees.

The leg press first crosses the thigh, which can be practiced against the wall one by one.

Practice method. 1. Exhale, lean forward, touch the ground with your forehead, stretch your arms forward, and hold here for 3 minutes.

2. Clamp your ears between your arms, inhale, drive your body to stand slowly upright with both arms, exhale, and float down from your arms to your side.

3. Do contralateral exercises, support the ground with both hands, inhale, support Bu San's body with both arms, retract your right legs, bring your knees and feet together, sit on your heels with your hips, touch your forehead to the ground, and relax your whole body.

Precautions. 1. Exhale when leaning over, inhale when getting up, and breathe naturally when the action stops; If there is pressure on the knee in front of you, you can try to go to **, not too forced.

2. It is best to do 3 sets of this posture a day, there is a certain degree of difficulty in the reshuffling action, at the beginning, it is best to try it slowly, don't rush it. In particular, the elbow joint must not be straightened and locked, but should be moderately bent to prevent sports injuries.

The above content reference: phoenix.com - Lie down every day, open the crotch and detoxify, eliminate belly fat, and the temperament has become elegant.