If you can’t pull your knees close to your chest, the problem may be hip flexion flexibility; If the other leg cannot be placed flat on the bed and kept upright, it means that the hip is stiff.
After lying flat, continue to hold your knee, and the other leg is completely relaxed.
The force generating positions of each action are located in the front, rear, outside and inside of the hip respectively.
The accumulation of fatigue over time will also become a potential risk factor for injury.
We keep standing, cover the palm on one side of the groin, and then bend the knee on the same side and lift it up, that is, lift the thigh bone up.
Then, according to the following table, compare the completion of the action by yourself, and then repeat with the other leg to test the situation on the other side.
The direction of hip delivery should be consistent with our running direction.
Therefore, they highly recommend this action.
That connection point is the position of the hip joint.
The center of gravity is pressed back and the stride can’t be opened.
The anatomic hip joint is mainly composed of the femoral head of the femur and the acetabulum of the hip bone.
This slight concealed lateral waist force and the small details of natural hip delivery need to be understood slowly.
The joint angle of “hip delivery” is also very important.
Lift the thigh, and the included angle between the lower leg and the thigh is about 90 degrees.
The causes of hip tension are as follows: standing after sitting for a long time, structural imbalance caused by pelvic tilt, poor standing or sitting posture, sleeping on the same side of the body all night, one leg is longer than the other leg.
It is the hip joint.
The specific methods are as follows: first sit on the bed or bench, with your hips against the edge, and then your body slowly tilts back.
Here are 10 actions to exercise the flexibility of the hip joint for your reference.
Anatomically, the hip joint is different from the crotch in our daily life.
Instead of consciously raising your thighs during running.
Move the leg up to the hip and use the largest muscle tissue of the body.
Hip joint functions include thigh flexion, extension, abduction and adduction.
If they are tight, it means borrowing the strength of the legs.
02 correct hip sending movement whether we are sprinting or long-distance running, we should learn to send hips if we want to run fast and easily, or reduce the fatigue of the lower body.
04 how to exercise the hip joint? The hip is a joint, not a muscle group.
Hip movement is also driven by a series of core muscle groups around.
The hip joint supports the upper body of the human body and leads the activities of the lower limbs.
Without muscles, there is no power.
However, for many ordinary runners, they are still confused about sending hips: I don’t understand.
The held knee should be as close to your chest as possible.
The angle between thigh and torso can also be greater than 90 degrees.
During running, the hip has “angular displacement” rather than “linear displacement”.
The correct hip delivery technology is to take the hip as the axis and force the core to drive the legs.
To put it simply, while fully pedaling and stretching the back leg, fully lift the front leg, which is a process of hip extension and hip flexion.
For friends who have been running for some time, I believe everyone has heard the word “hip giving”, which often appears in the mouth of the great God of running.
The center of gravity is always in front of the outside of the body, and the center of gravity is pushed.
So how can I know if my hip joint is tight? We can judge by the Thomas test, which is generally used to test the flexibility of the hip joint, as well as the tension of the iliopsoas, rectus femoris and iliotibial tract.
Both legs run like rolling wheels.
It looks very heavy.
In addition, hip tension may also be caused when you carry out lower limb strength training (such as hard pulling and squatting).
At the same time, hold one knee with your hand and pull it towards your chest.
People who can send their hips run like flying.
The angle of hip delivery is one of the main factors affecting the gait frequency.
It can be said that this is the key magic weapon for them to avoid injury, run easily and win the competition.
The first condition to improve the hip delivery frequency is to raise the thigh.
Feel the rotation of the hip, regard the hip as the fulcrum of force, and improve the proprioception of neuromuscular control over the hip.
Is there a video? Can’t feel what it means to give a hip? Where’s the hip? The theory made me dizzy and didn’t understand! What angle is not the angle? How can I know how many degrees my leg is mentioned? Let’s get rid of the fog and take you to learn more about the context of “sending the hip”: 01 where is the hip joint? The hip joint is the place where the thigh bone is connected with the pelvis.
Action 1 Action 2 action 3 action 4 action 5 action 6 action 7 action 8 action 9 action 10 recommended frequency: 2-3 groups, 10-15 actions per group, which can be adjusted according to their own conditions..
To put it more popularly, it should be “rotation” rather than “translation”.
The whole person sits on his waist and pushes forward completely by his thighs.
With the palm covering the groin, we can obviously feel the thigh bone moving up and down, while the pelvis is motionless.
The most classic dynamic diagram of hip delivery.
Sending the hip is not a violent swing in appearance, nor does it make you twist your waist greatly, otherwise it will become a dance.
Many entry-level runners are wrong to drive their hips with their thighs when running.
In addition, the flexibility and flexibility of the hip joint have a great impact on the hip delivery technology.
03 hip joint activity test: the continuous tension of surrounding muscles caused by the tightening of hip joint will also affect the speed of recovery after running, which is not conducive to the rapid discharge of metabolic waste.
The essence of hip delivery is the upward movement of running force point.
To feel the rotation of the hip, when you feel very energetic and not tired when running, it seems that there is a force pushing you, then you will learn this technology! People who can’t send hips to run are like sitting running.
It plays a pivotal role in the middle of the body.
Let’s take a look at the top runner’s hip slow motion: finally, to verify whether the hip is in place, you can see whether the legs are tight.
Generally speaking, it is the joint connecting the thigh bone and pelvis.