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7

She doesn't know what she's talking about. The hips do not interface with any socket, rather they each contain a socket, so it makes no sense to try to describe the hips as moving relative to their own sockets. Furthermore, the femurs do not move out of the hip sockets except in the case of hip dislocation, which is a serious injury usually only occurring ...


7

Calf Muscle Flexibility The important thing to remember about the calf and heel cord are that there are actually 2 muscles that need to be stretched, the gastrocnemius and the soleus. The first is done with the knee straight and the Second is done with the knee bent. When doing these stretches make sure that your heel is aligned with the toes so that you ...


6

Yes, it's entirely possible. Exercises such as squats are compound muscle exercises, which means they work many muscles at the same time. These are generally considered as "must have" because they do work so many muscles, and generally give good results. The other exercises are what are called "isolation" exercises, since they mostly work one muscle group ...


5

You're using a machine for partner stretches. This isn't a bad thing; but, you need to be careful. When you say, "Ah! Too far!" a person will stop. The machine only listens to its mechanics and gravity. If you reach a point that is too far, you'll most likely not be able to stop the machine from causing injury since you're at one of the muscle's weakest ...


4

I'm willing to bet you don't do single leg work at all. It's not fun, but it is necessary to deal with things like this. Single leg work that supports squats include things like the following: Split squats Lunges Single leg press Bulgarian split squats (one leg elevated on a bench) Pistols You'll want to do as many reps as you can with the strong leg, ...


4

What you're referring to is "spot reduction", which is the idea that you can reduce fat in one particular area. This is a myth, and proven to be untrue in numerous studies (2011 study and 1983 study). There was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal circumference,...


4

Generally, stretching is accomplished by elongating muscle fibers (technical summary). In the kneeling hip flexor stretch, we stretch the hip flexors of the leg with the knee on the ground. In the picture below, we'd be stretching our left leg. Here, our left hip is extended in order to stretch our flexors. In the picture you shared, both hips are flexed. ...


3

The issue seems to be that you've got varied flexibility between the two sides of your hips. I'm not certain if one is more flexible than the other or if one is more inflexible than the other but it doesn't quite matter. From personal experience, I can think of two things that inadvertently have affected my hips: Sitting on a thick brick of a wallet. ...


3

It seems that you've already answered above in the question. I'd just like to add at least two thoughts. 1st is that there are several running techniques, such as pose, and evolution running, to mention just two others. I believe that pelvic rotation should play a part in all of them, but perhaps in different ways. 2nd, is that it'd be useful if you ...


3

Most often, it is tightness in the lateral rotators that prevent people from safely getting into the lotus position. So yes, a tight piriformis is likely a culprit. The adductors are usually not the issue for lotus. First of all, if you have acute knee pain, you should not even attempt a lotus, or do any of the preparation exercises. If you are pain free at ...


3

Unlike the knees, the hips don't really "lock" - upright femurs are the limit of range of motion of the knees, but an upright torso is not the limit of the range of motion of the hips. So the idea that it is crucial to "lock" the hips doesn't make sense. Powerlifting rules are usually simply that in the squat, the lifter must return to an ...


2

I also suffer with periformis tightness due to an imbalance, and I find if I sit on the foam roller with legs bent. I take 1 foot across the other knee and can usually wriggle about on the roller to get to the spot that hurts. Have you tried in this position?


2

I tend to descend to the left a little bit as well. Conscious effort to fix the form in a complex movement and then adding weight on top of that will probably not help the problem. I personally have found that too much conscious effort can be effective if you know for sure that you are hitting the right muscle groups because it forces them to work harder (...


2

Just to clarify one concept, there is no hip extension while doing planks however don’t mistake joint movement with muscle tension (or a muscle contraction). Yes, planks require an isometric contraction of your hips to stabilize yourself. You're generating muscle tension with no movement. This is FINE - every time you walk, sit, stand etc you're ...


2

As for the number of sets and reps, that depends on what your goal is, and what part of periodization you are in. If you are aiming at increasing strength and speed in running i suggest you do 1-4 reps at above 85% for all exercises. I am a sprinter and this is what I do. It will increase your speed potential, so that you exert less force when you run at X m/...


2

I found plie squat kind of deceiving because watching someone do it from the front makes it looks like their legs are near 180, but every instruction I found online has you put your feet out at 45-degree angles. I'm not sure it's necessary to do more even if you can.


2

Obviously, this is a stretch for the hip adductors, but the question is whether there is any way it could also stretch the hip flexors. Personally, I just don't see it. Here is what you might be feeling: The stretch in this picture is going to stretch the ligaments of the hip joint, such as the iliofemoral ligament. Here is a nice picture of the hip ...


2

Perform this test : Stand up on your legs, both feet on the ground. Then, grab your knee with your hands and hold your leg against your stomach. Release your knee from your hands and try to maintain your leg at the height it was previously located. If your knee drops significantly, which should happen given your description, then probably your hip flexors ...


2

To answer your question plainly: no, the gluteus maximus is not the only muscle that can accomplish hip extension in this position. All three hamstrings muscles—semitendinosis, semimembranosis, and biceps femoris—are bi-articular, originating on the ischial tuberosity of the hip bone, and inserting on the medial surface of the tibia or lateral surface of the ...


2

Anatomically the lower and upper abs is the same muscle, the rectus abdominis (the six pack). A connection exist between the rectus abdominis and the hip flexors. The hip flexors try to tilt the pelvis forward (anterior) whereas the rectus abdominis try to tilt the pelvis backward (posterior): From (1): "FIGURE 2. The synergistic action of one ...


2

Here is what has worked for me, to some extent. (Unfortunately, I cannot guarantee that this will work for you!) A physical therapist made me do single leg balance exercises. These exercises reinforce not only the hip adductors and abductors, but also the ankle and the muscle responsible for maintaining the arch under your foot. After a few months of doing ...


2

[A boxing straight punch,] like in the gait it seems that when one leg is internal rotation the other one is in external rotation. This photograph actually shows the rear leg in internal rotation. His knee is pointed forwards, whereas external rotation would have it pointing outwards. If the rear foot was planted with the heel down, then the movement of the ...


2

The suitcase carry: offers a more unique stimulus than the farmer carry for someone already doing barbell training. When walking with a weight in the right hand the right Gluteus Medius, the right Tensor Fascia Latae and the left Quadratus Lumborum have to work isometrically to keep the pelvis level when on one foot (1,2). Also the Gluteus Medius produces ...


1

I don't have an authoritative source, but yes, you can likely learn to do the lotus position even as an adult. Typing lotus position progression into Google gets you a number of poses and positions to work up to a full lotus. Here are a few: Five Poses to prepare your for Lotus: Bound Angle Pose (Baddha Konasana) Revolved Head to Knee Pose (...


1

I am a former gymnast and a current crossfitter. I think of the kip a little bit differently than your other sources: The arch where the stomach and the shoulders push forward create tension, the same way you would bend your knees and load your leg muscles to jump. This turns your body into a bow and gives you some extra pop as you pull up. Raising the ...


1

To "activate" a muscle you need to actively isolate and tense it, that is what "mind-muscle contraction" is (similar to when someone writes the word kegals on the internet and the reader will consciously be able to think about and do them. Its that thinking and contracting that is important. The pain in your quads may be due to tight hip flexors, a common ...


1

As mentioned, sticking to a diet requires effort, focus, and dedication. If you want to eat some 'bad' food, eat a little less of the clean food. Maintaining the calorie deficit is most important. I lost 18 kg (127 tot 109) with dieting and cardio in the last 8,5 weeks. And I cheated with pizza once, but on that day I still didn't eat more then 2000 calories ...


1

To attain any goal, it requires effort, focus and dedication. First of all, you need to cut down anything that's putting in excess of calories into your body. Eating clean is the best thing to do, but every human has temptation for what they like, so once a while it's okay, but don't get overwhelmed by junk and always stick to a limit. They day you eat more, ...


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