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Text: ZOZO | Painted: Beans
Why does your warrior's second front leg not bend 90 degrees?
Why can't your hands grab your toes and knees straighten?
Why do you always have a kind of disabled inspirational version of these asanas when you practice them?
The key reasons for these are inseparable from the quadriceps muscle group, and in addition to this muscle group is the key point of asana improvement, medically confirmed that this muscle group is also the key to more likely to cause knee arthritis.
Therefore, if you want to improve your posture and climb the stairs by yourself in old age, you must exercise the quadriceps.
So, first of all, let's get to know the quadriceps
Quadriceps is a group of muscles that mainly includes rectus femoris, median femoral muscles, internal femoral muscles, and extrafloracosmus muscles.
The rectus femoris muscle is attached to the anterior and lower part of the iliac bone, so it is still a hip flexor.
If the rectus femoris muscle lacks flexibility, it will not only limit knee flexion, but also pull the pelvis forward, see the figure below.
This phenomenon of pulling the whole body will appear, the rectus femoris muscle pulls down the pelvis, the pelvis will lean forward, and the pelvis leaning forward will lead to the curvature of the lumbar spine forward, causing low back pain and other phenomena.
So here many friends have to ask, how can the rectus femoris muscles be flexible or inflexible to know? Here's a small test of rectus femoris flexibility, so you might as well test it.
Directions: Lie prone with your legs apart, bend your right knee, grab your right heel with your right hand and press it against the outside of your crotch, let your right groin stick down to the mat, if you can't stick it well to the mat, then let the pubic bone sink down to the mat and hold it for 30 seconds.
If you have a distance between your heels and hips, you still need to practice more.
▼ Come and unlock today's practice, stand up and grab the big toe practice method, you must know! Waistline angry decrease of 7cm in one week
Directions: Face the wall, as shown, hold the wall with one hand, pull the same side foot with the other, stretch the quadriceps, imagine the quadriceps being stretched, hold it here for a minute, and then switch to the exercise on the other side.
Directions: Hero sitting is a more intense stretch of quadriceps posture, which requires 1 minute of correct sitting every day. Here if the knee is uncomfortable, you can roll the blanket in the popliteal socket, and if you are not uncomfortable, you can tilt the torso backwards to increase the strength of the stretch.
Directions: Lie on your back on a cushion, bend your knees, wrap your hands around your knees so that your thighs are pressed to your chest, and hold them here for 1 minute. Feel the relaxation of the quadriceps.
Practicing quadriceps is not only to protect the bones, but also has another benefit, that is, it can shape the thigh area, which will look thinner and more linear. So a good body and a healthy body never contradict each other.