How does Xiao Yanfei exercise her psoas muscles?

　　Xiaoyanfei is a simple and effective exercise The psoas method can enhance the stability of the lumbar spine and activate the core muscles. The following is a detailed introduction to Xiao Yanfei’s movement standards and related key points.

Xiaoyan flying standard

　　starting position: Lie down on a hard bed or yoga mat, place your arms on both sides of your body, straighten your legs, and lift your head, shoulders, arms, and legs as far back as possible, away from the bed or mat, like a swallow flying.

　　action hold: Hold this position for 3-5 seconds, then relax and return to the starting position. Note that the movements should be slow and steady during the lifting and lowering process.

Action essentials

　　core muscle activation: When doing Xiaoyan Fei, you should feel the contraction of the core muscles such as the abdomen and back, and activate the core muscles to stabilize the body and improve the exercise effect.

　　muscle contraction control: Control your muscle contractions, especially during the concentric phase (raising up) and the eccentric phase (lowering down), do it slowly and in a controlled manner, and avoid sudden force.

training frequency

　　initial training: When you first start training, you can do 3 groups every day, each group 10-15 times, and rest for 1-2 minutes between groups.

　　gradually increase: As your body's adaptability increases, you can gradually increase the number of training sets and times, but be careful not to over-fatigue.

Sports injury prevention

　　Warm up exercise: Before training with Xiao Yanfei, it is necessary to carry out appropriate warm-up exercises, such as dynamic stretching, foam roller relaxation, etc., to activate the joints and muscles of the body.

　　action specifications: Carry out training strictly in accordance with movement standards to avoid injuries to the waist and other parts caused by movement deformation. If pain or discomfort occurs during training, training should be stopped immediately.

breathing rhythm

　　Lift up and inhale: As you lift your body, take a deep breath to fully expand your abdomen and chest to provide more oxygen to your muscles.

　　Let go and exhale: When you lower your body, exhale slowly to expel the waste gas from your body.

muscle balance

　　comprehensive exercise: In addition to Xiaoyanfei, it can also be combined with other exercise methods, such as swimming, plank support, etc., to comprehensively exercise the waist and core muscles and maintain muscle balance.

　　avoid imbalance: If you only perform a single Xiaoyanfei training, it may cause some muscles to be overdeveloped and other muscles to be relatively weak, thus affecting the balance and stability of the body.

Improved muscle endurance

　　progressive loading: Improve muscle endurance by gradually increasing the intensity and difficulty of training, such as increasing the number of times per group, shortening the rest time between groups, etc.

　　Continuous training: If you persist in Xiaoyanfei training, your muscle endurance will gradually increase over time.

training evaluation

　　self-feeling: During the training process, you should pay attention to your own feelings, such as the degree of muscle fatigue and the quality of movement completion, etc. If you feel that the training is too easy, you can increase the difficulty appropriately. ； If it feels too difficult, you may need to reduce the intensity.

　　Professional assessment: You can also seek help from a professional fitness coach or doctor to conduct a more accurate training assessment and develop a training plan that is more suitable for you.

psoas muscle stimulation

　　Precise movements: Correct Xiaoyanfei movements can effectively stimulate the psoas major muscle. During training, you must ensure precise movements and give full play to the role of the psoas major muscle.

　　Adjust appropriately: You can appropriately adjust the range and intensity of movements according to your own situation to better stimulate the psoas muscle.

action rhythm

　　Stable and uniform speed: The entire Xiaoyan flying movement should be kept stable and uniform, avoiding sudden changes in speed and speed. This will help to better control muscle contraction and improve the exercise effect.

　　avoid haste: Do not complete the movement hastily, otherwise it will easily lead to movement deformation and increase the risk of injury.

　　Xiao Yanfei's movements may seem simple, but to achieve good exercise effects, you need to pay attention to movement specifications and training methods. Correct Xiaoyanfei can stimulate the psoas major muscle, enhance muscle endurance and lumbar spine stability. During training, attention should be paid to breathing rhythm and sports injury prevention to avoid risks caused by movement deformation.