I believe everyone is familiar with the iliopsoas muscle. How should a person train the iliopsoas? There are actually many training methods, but some people don’t know what training methods there are. In fact, they can use low lunge, tree pose, boat pose, etc. So, how to train the iliopsoas muscle best and most effectively? Let’s take a look next.
Low lunge
After the basic posture is adjusted, the elbows are placed, and the back feet are fixed, the calves and the insteps are close to each other The ground cannot be moved. Use your knees as a support point and slowly extend the top of your head toward the ceiling obliquely to the extreme. The feeling of stretching of the iliopsoas muscle should be obvious. After staying for a few seconds (it should still continue to stretch while staying), you can shift your center of gravity. Move a little toward the outside of the back leg. At this time, you will feel that the stretched position moves a little outside of the iliopsoas muscle, and stay there for a few seconds.
Tree Pose
Stand with your feet together, your big toes close together and your heels slightly apart. Relax your arms and let them hang naturally at your sides. Tighten your thighs and consciously lift your knees. Imagine a string running from your inner thighs, through your core, chest, and back, until it exits the top of your head, pulling you upward. Keep your shoulders down and back, lift your chest, and relax your shoulder blades and draw them inward. Tilt your pelvis forward and slowly lengthen your tailbone toward the floor. While breathing steadily, maintain this position for 30 to 60 seconds.
Boat Pose
Sit on a mat with your legs stretched out on the mat in front of you, adjusting your posture to ensure that your body weight is concentrated on your sit bones. Contract your core muscles, tilt your spine slightly backward and keep it straight. While exhaling, bend your knees, lift your feet off the ground, and form a "V" shape with your upper and lower bodies. If possible, you can also straighten your legs and raise your hands forward to keep them parallel to the ground. Keep breathing deeply during the entire movement, and continue the movement for 20 seconds, no more than 1 minute.
Lie on your back to tighten your abdomen and raise your legs< /p>
First lie on a mat and place both hands above your head to fix it. At this time, our ankle joints should also be fixed, the knees should be kept straight, and the legs should be contracted and raised. Get up. When the thighs are close to the abdomen, the legs are slowly lowered. At this time, there is a certain tension in the abdomen, and the speed of lowering the legs can be slowed down. If there is someone around you who can help you. We can ask our companions to help us push our insteps, and then the effect will be more obvious if we resist the push of our companions and then fall. Obviously.
Single-Leg Swan Pose
The normal swan pose should stretch the back of the front leg buttocks, and the emphasis is on the fact that the front leg buttocks cannot leave the ground. Just shifting the center of gravity can pull the muscles in different locations (the thighs of the front legs and the back of the buttocks or the groin of the back legs). If you want to change the stretch to the back of the thighs, the stretching principle is the same, just adjust the direction to the opposite as mentioned above. Okay, let the center of gravity become the back end of the front leg extending diagonally forward and backward with the upper body.