1, "Butterfly style tilt body open crotch"
Exercise method:
Lying on the ground, open the crotch, feet feet opposite each other, in the shape of a butterfly wings, and then the head, back, waist, buttocks in turn to the ground. Then legs in the butterfly-shaped posture slowly legs active downward pressure, if the power is not big enough, you can choose to use both hands to assist or let the companion to help, with both hands to help downward pressure.
It is worth noting:
But in the process of pressing down before you can not lift the waist up, the waist up means that one's crotch will automatically sink, so there is no point in opening the crotch. Because the crotch will slowly sink after the waist is lifted, so that the force is the waist rather than the crotch, can not completely open the crotch.
2, "pressure belt assisted crotch"
The second method requires the use of auxiliary tools, such as yoga belt or tension belt.
Exercise method:Sit on the ground, feet feet opposite each other, and then the tension band from the waist around the waist to the front, respectively, set in the two feet of the center part. Then slowly open the feet and legs little by little, slowly stretching until open to the maximum crotch open.
Keep the time as much as possible to keep within five minutes, not more than five minutes, because the tension band will bring too much pressure to the body's pressure parts, too long time is easy to lead to too much pressure, and thus injured
3, "against the wall (mirror) back to open the crotch"
The third method is also a common way to open the crotch pressure of the crotch of our domestic.
Exercise method: lie down on your back and then cluster legs, leaning against the wall or in front of the mirror, and then legs slowly butterfly posture, slowly open, legs must be straight,? Until the crotch is open to the maximum. Then be sure to keep the root of the crotch close to the wall position, so as to bring pressure to open the crotch, let the crotch open.
In the process of opening the hips, the legs should be slowly extended downward, if you do not have the ability to extend downward, you can find partners and teachers to help, a little bit of downward pressure,? Then press and stretch to the maximum, after the "consume crotch" step.
Well, the above three stretches to open the crotch method for you all introduced, in short, no matter how or need to remember to pay attention to the safety of doing any action, the former can not be overly anxious to bring about the reverse effect or injury.