關於 hipflexors ，我們在網路上蒐集到這些相關的討論、資訊與評價

【随时随地运动系列】- Wall Walk (墻步)

早安🌻 各位喜欢运动的朋友们, 有网友问木木 "Wall Walk" 是练什么的, 练了有什么好处? 今天木木和各位分享一下 #wallwalk 的五大好处. 🤸‍♂️

1) 使你的上半身變超強, 為了讓自己倒掛在牆上, 你需要大量的肩膀 #shoulder, 手臂 #arm, 三頭肌 #triceps 和背肌 #upperback 力量.

2) 增強你的平衡技能 #balance, 如果你嘗試過倒立 #handstand, 你會知道除了需要堅強的臂力之外, 你還需要具備平衡技能, 以便能夠保持自己.

3) 能讓你有好心情 #mood, 牆步不僅會讓你變得強壯和提高平衡能力, 它還可以讓你感覺快樂, 因為流向你大腦的血液會產生激勵#energizing 和舒緩 #calming 效果, 特別是當你感覺真的很壓力 #stressedout 的時候.

4) 提升核心力量 #corestrength, 由於保持顛倒會迫使你 #stabilize 你的肌肉, 使你不斷地鍛煉你的腹肌, 以及其他關鍵的肌肉群, 比如你的 #hipflexors #hamstrings #innerthigh muscle, #obliques 和 #lowerback.

5) 幫助強化骨骼 #bonehealth, 血液循環#circulation 和呼吸 #breathing. 牆步運動是一種負重鍛煉, 它可以幫助強化骨骼, 使你不易患骨質疏鬆症. 對脊椎 #spine 有益, 並也有助於你的肩膀, 手臂和手腕 #wrists 的骨骼健康.

Undoubtedly #dancerpose is a lot harder when done on a #yogawheel. Swipe left to check out my lack of #smile 😂.
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Either way, it's a great pose to stretch the #hipflexors and the #hamstrings, not to mention that it is also a deep-ish #backbend.
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🤳🏼 by @lic1121
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#yoga #yogamen #yogi #instayoga #igfitness #yogalife #igyoga #yogateacher #namaste #yogaeverydamnday #yogaeverywhere #yogajourney #victorchauyoga #yogapractice #yogacommunity #yogalove #realmendoyoga #boysofyoga #lululemonambassador #menatyoga #natarajasana #pranayogawheel #menatyoga @ 縉城峰 Island Crest

Split Squat Demonstration 箭步示範
A lot of people don't perform Split Squat properly. Today I'm going to demonstrate it to my followers.
Split Squat is a compound exercises and it is targeting your quads 四頭肌, glutes 臀大肌 and hamstrings 膕繩肌.

Normally I ask my new clients to do it properly from week 1-4. Then they are allowed to perform back squat.
Again, NOT everyone should do Back Squat, because everyone has different mobility. 基於柔韌性的關係，並不是每個人也適合作深蹲訓練。

However, if you cannot do #SQUAT, you better to fix your weak link - dorsi flexion (ankle mobility) & hip mobility.

Tip 1 - Move your knee beyond your toes 膝頭超越腳趾
Tip 2 - Tempo 3010 or 3110
Tip 3 - Make sure hamstrings touch your calves
Tip 4 - Stretch your HipFlexors at the bottom of ROM 伸展髖關節
Tip 5 - Abs tight and keep body upright/ slightly lean forward.
Tip 6 - Look Forward 向前望
Tip 7 - Toes pointing forward, front foot and back foot 雙腳腳趾向前
Tip 8 - Tip 1 KNEE BEYOND TOES
If someone challenge you that point, please do more research or he/she never lift heavy squat with ROM. Or He/She has poor mobility
Tip 9 - More practice! 多些訓練！
Tip 10 - If you have lower back injury, you should AVIOD BACK SQUAT. Do Split Squat instead. It's good for you.
Tip 11 - You can perform Dumbbells & Barbell Split Squat
Tip 12 - Lunges and Split Squat are different exercises. I would say Split Squat has more benefit for trainees.
Tip 13 - If your ankle mobility is poor, you can perform feet elevated Split Squat instead.
Tip 14 - If you are super strong and have a very good mobility, you can perform back feet elevated Split Squat.
Tip 15 - If you are athlete, you also can perform Front Barbell Split Squat.
*I will demonstrate different versions of Squat in the future.
#AskKenneth
Dream | Goal Setting | Progression | Consistency | Effort | Achievement | Self-improvement
如對網上訓練有興趣的話，請電郵致
If you are interested in Online Coaching, please email me ➡️[email protected]
www.trainerkenneth.com