Many readers are interested in the right subject: the 11 best leg bending muscles. Our manufacturers are happy to report that they have already done modern research studies on this fascinating subject. We base our extensive answers on the latest medical reports, advanced research papers, and sample surveys. To recognize more, keep reciting.
Without your hip flexors You may not lean forward or put your knees to your chest; you may not lean forward or put your knees to your chest; you may not lean forward or put your knees to your chest. This group. of flexors It includes the thighs, the inner thigh muscles and the iliac muscles, giving you the opportunity to drive flexibly. Therefore, it is very important to implement exercises so that this area remains flexible. This is even more important for your wells if you work sitting behind a desk.
Exercises for bending muscles
1. give squats
Often, exercises that work on your hip flexors The abdominal muscles also benefit. For example, lowering the squat focuses both areas.
- Begin by lying on a bench with your ankles stuck and at risk under the help of your hands.
- While squatting, straighten back up and lift yourself up.
- Slowly lower yourself back down and regain control. There, tighten the AB muscle as you return to the starting position.
- Once stronger, you can increase the weight by holding a medicine ball to your chest while sitting upright.
- Repeat 10-15 x 3 stretch exercises.
2. leg lifts.
One of the best hip flexor exercises These are legs. They position your body in such a way that they adorn both your lower abdomen and your legs.
- Begin by laying your arms on the floor along your sides.
- Using your arms and hands, support you while lifting your legs straight up until they reach a 90-degree angle.
- Slowly return your feet to the starting position in a controlled motion, but stop without grabbing the floor.
- Continue repeating 10 repetitions per set, repeating peace between repetitions at a joint difficulty of 3 repetitions.
3. internal hip flexion
To perform this exercise Ankle straps should be used. This will assure the opposite force needed to secure the ankle. hip flexors .
- Begin by attaching the tire to the lower left leg with the other end firmly attached to a fixed or rigid structure.
- Lift the knee forward off the ground. Continue this movement until the foot is in one line on the floor.
- Slowly bring the left leg in and return it to the starting position. Repeat this ten times before changing legs.
- Perform 10 sets of 10 on each side. 4.
4. knee rotations
Using an exercise Doing knee lunches with a ball is not only a solution to WAH. hip flexors But it also relieves pressure on other parts of your body.
- Place your palms on the floor, hands shoulder-width apart.
- Lift your legs and feet so that your shins overlap. the exercise ball.
- Keeping your back straight, pull your knees into your chest as the ball rolls with the motion.
- Extend legs to starting position.
- Repeat 10-15 x 3 stretch exercises.
5. elbow jump
Lunge into an elbow lunge – turn out. hip flexor exercises This develops the glutes and legs at the same time.
- Stand with feet together and arms dangling at the sides of your body.
- Take a step forward with your left foot and bend your knee forward into a lunge position.
- Place your right hand on the floor and your left elbow on your left hip.
- Slowly return to the starting position and repeat on the other side.
- Alternate between the 10 difficulty combinations on both sides.
- Repeat for 3 sets. 6.
6. seated moth stretch
This exercise This is like a stretch and can be performed at the beginning or end of your workout. This will strengthen the muscles of the hips, lower back, and thighs.
- First, sit on the floor with your abdominal muscles contracted and your back straight.
- Place the soles of your feet together, facing each other and facing forward.
- Bend your knees naturally to the side.
- Pull your heels back and bring your knees close to the ground.
- Continue trading in directions for 15-30 seconds. 3-4 repetitions.
7. pigeon pose
You can adjust this deal according to your elasticity. Please note that you may injure your body if you overdo it. hip flexors .
- Begin with your body in a plank position.
- Lift your right leg off the ground, slide it forward, bend your knee on the ground near your right arm, and place your foot near your left arm.
- Slide the left leg back, making sure the feet are properly aligned.
- Lower your body above your elbows and go as deep into the ground as you can without injury.
- Stretch for 10-20 seconds while holding the bust.
- Switch sides and repeat.
8. bridge
Bridge pose is a great way to hip flexors by strengthening the muscles in this area of the body.
- First, lie on the floor with your back to the floor.
- Place your feet on the floor and bend your knees until your toes almost touch the heels of your feet.
- Lift your foot off the ground by lifting your own heel.
- Hold this for 5-10 seconds and repeat up to 10 times.
- Do not hold your breath!
9. foam katia
One of the hip flexor exercises Foam rolling stabilizes muscles while promoting blood flow exercise . It loosens your flexors When improving range of motion.
- First, kneel on the floor and use a foam roller for your knees.
- Lean forward and use your arms to run the corpse parallel to the ground.
- Point your corpse where you want it. to exercise while keeping your feet slightly outstretched as you are stretched out. Make sure it is the side you want to work on with the foam roller in case you only want to work on a specific spot.
- Roll the roller up and down your thigh and leg for 30 seconds. Repeat this on the other side.
- For a more thorough massage, roll the roller for up to 2 minutes. 10.
10. knee extension
Knee extension is beneficial. hip flexor exercises This still focuses on your AB muscles.
- Begin by hanging over the outstretched arms in the reclined position and holding a central grip.
- Flex and tighten your ab muscles, pull your knees to your chest, and lift your elbows to a 90-degree angle.
- Hold the posture for a few seconds before returning the legs to the starting position.
- Repeat 10-15 x 3 stretch exercises.
11. march in place
Marching isn’t considered something you accomplish almost entirely, but if you do it the right way, it’s great. exercise for your hip flexors .
- Begin by standing on your feet together.
- Grasp a foot thick of the floor and just before foot height lift the other leg above the knee.
- Move from one side to the other and repeat the same motion on both sides as if you were walking on the street, but in this case look at the room.
- Relax your arms along your sides.
- Continue marching for 45 seconds. Repeat a specific number of times as this is shown.
For expert advice from a physical therapist, watch this video hip flexor exercises It will strengthen your motivated neighborhood:
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