Remember the fortune that A-Gump was wearing when he was a child? That is the type of leg adjustment.
Modern people are sedentary for a long time, causing the gluteus medius to be weak, the adductor muscles to be too tight, and pulling the knees inward.
Adjusting the X leg involves 4 muscles, namely the adductor muscle, the gluteus medius, the rectus femoris and the hamstring.
The adductor muscle is a general term for the muscle group inside the thigh. It makes the human body gather to the center line and stabilizes the thigh.
The gluteus medius is located on the side of the buttocks and plays an important role in the stability of the knee.
The rectus femoris is located on the front side of the thigh and acts to extend the calf and bend the thigh.
The hamstring is located on the back of the thigh and participates in the flexion of the knee joint and the extension of the hip joint.
What you need to do first is to relax your tight muscles.
1, relax the adductor muscle first
Sitting on the mat, with your feet facing each other and your knees pressed down. Pull for 30 seconds each time.
At this point you will feel the feeling that the adductor muscles are stretched.
Or use the foam shaft to relax the adductor muscle.
Press the inner side of the thigh against the foam shaft with its own weight, move it left and right, and press the upper end of the inner thigh from the knee. You will feel a little pain, this is a more radical approach.
2, then relax your knees
Long-term x-legs can put pressure on your knees, so you need to relax your knees.
Facing the sky, lying on the ground, holding your hands in your knees, breathing naturally and relaxing your knees.
Then you need to strengthen your muscles.
1, you need to strengthen the gluteus medius (mainly)
Lying on the side of the bed, the lower knees are bent, the upper legs are straight, and the legs are raised to 45 degrees by the strength of the gluteus medius.
Pay attention to the toes forward, and the legs should be lifted up with the body. Lift back and forth until you feel tired in the gluteus medius, then take a break and continue
Getting up on one foot is also a good way to exercise the gluteus medius.
There is also a side.
2, strengthen the rectus femoris (supplemented)
Against the wall, the rectus muscles force, keep the knees pointing forward, and the core tightens.
3, strengthen the adductor muscle (as a supplement)
The front said to relax the adductor muscle, here to strengthen the adductor muscle, so that the adductor muscle becomes elastic, so that the muscles in a more comfortable state.
Use a stretch rope to hold the ankle, and the adductor muscles force the ankles to lift away from the ground. Do it a few times back and forth.
4, strengthen the hamstring muscle (as a supplement)
The hamstring muscle is located at the back of the thigh, and the one foot is contracted backwards to feel the contraction and relaxation of the hamstring muscle.
The X-shaped leg indicates muscle imbalance in the thigh, the adductor muscle is too tight, and the gluteus medius is relatively weak.
After relaxing the tense muscles, the four muscle strengthening methods can fully exercise the vitality of the muscles inside and outside the thigh. The thigh muscles naturally find a balanced state.
Exercise the muscles to exercise the gluteus medius, supplemented by others.
At the same time, you also need to pay attention to whether your feet are standing on the ground smoothly, without foot varus. At the same time, the knee is pointing forward.
Every day, I insist on doing some thigh muscle adjustment exercises, and gradually you can see the change.