Steps.
1.Lie down, fold the long towel, pull one end with each hand and put the center over the bottom of the right foot.
2, hands pulling the towel, so that the ankle is not straight. Towel feet, knees straight, to the body and feet at 90 degrees as the goal, slowly raise.
3. Maintain 30 seconds to 1 minute at the limit and then switch to the left foot.
Carry out the pain on the back side of the knee is unbearable, lift the foot difficult, may sciatic nerve to convey abnormal!
STEP2: Put the lumbar vertebrae, sacral joints and femoral joints, correct the skewed bones
Upper body dumping gymnastics steps.
1, lying on the cushion, cross your fingers with both hands, elbows 懵3no nightmare parrot夭jun
2, the left foot knee bent, the bottom of the foot against the side of the right foot knee, like a frog leg.
3, elbows as the axis, the body to the left and right 30 times each tilt. After changing feet, the same action.
STEP3: Forge hip muscles and strengthen the ligaments in the sacral joints
This muscle training + stretching exercise should not be done more than 2 times a week. If you do it on Monday, Thursday or Tuesday, Friday, you should take a few days off in between. For plyometric + stretching, do 2 to 3 strokes at a time.
Gluteus Maximus training steps.
1.Tie an appropriate weight on your left ankle (you can take a bag, but tie it tightly so that it does not shake).
2, hands on the chair, knees straight, weighted feet back up for 2 seconds, and then maintain 3 seconds.
3, the left and right foot lift 10 times each immediately after the start of the following stretching exercises.
Hip stretching exercise steps.
1, lying down, feet knees bent, the right foot ankle side to the left foot knee.
2, hands grab the left thigh, and lift the left foot to the chest, stretching the hip muscles.
3, maintain 30 seconds to 1 minute, and then switch feet.