< strong>Hip abductors: Common mistakes in the Clam pose!
The strength of the hip joint muscles is very important. In various sports, the hip abductor muscles determine the stability of your hips and the position of your knees. The most common hip abductor muscles are Weak abductor muscles can lead to knee valgus!
There is a very classic movement for training the hip abductor muscles: clam pose!
This is a simple and effective action. Lie on your side, put an elastic band on your knees to increase resistance, and abduct your hips! It is commonly used in warm-up before formal training, and to strengthen the hip abductor muscles alone
I believe many people have done this seemingly simple action, but it seems simple but is often easy to make mistakes. Today we are going to give Let’s introduce a common clam mistake!
As shown in the picture below:Some people will experience instability and rotation of their trunks when performing the Clam pose
Correct action: This is a single-joint movement of the hip. Your trunk needs to be stable, and the movement generated only comes from the hip joint, not other positions
Action teaching
strong>Starting position: Lie on your side on the mat with your knees bent, and support your body with your arms and elbows slightly bent; tighten your abdomen and lower waist and keep your shoulders and hip bones stable. It should be in a straight line.
Action process: Stabilize your torso, use your hips to lift one leg to the outside (the angle of knee bend remains unchanged), and keep the soles of your feet in contact with each other! The upper side of the hip is exerting force!
Do 3 sets of 15 times each, and then switch sides!
1. Fix the knees and abduct from the hips!
2. Move slowly and carefully feel the feeling of hip contraction