Improve the balance and mobility of the thigh, mimicing the movement of the flying aircraft. Lay your hands and balance on one leg to do the exercises on the hip plane.
Squats and lunges can be your exercises to strengthen the lower body. Add a hip aircraft to this list to make your feet and hips stronger. Your feet and hips should be in good shape when they support your body and continue to move. This exercise that involves the spread of hands and standing on one leg can help improve the balance and mobility of the thighs. It may look like a children’s game, but it is not easy to do. Coordination failure can drop and you can get injured. That is why it is important to learn how to do this properly.
What is a thigh exercise?
Exercise on the hip plane is carefully designed for dynamic balance to increase the strength and flexibility of the lower body. “This is an exercise associated with the foot and hips, mainly focuses on improving stability, equilibrium and mobility of the hip,” says Fitness -Expert Oman Pur.
It is performed by standing on one leg, balanced by the body in controlled order. Movement and posture of the body mimic the movement of the aircraft, earning the names on the names.
What are the benefits of the thighs?
This balance should be part of your fitness -procedure because it has many advantages:
1. Improves alignment and posture
With the help of controlled thigh rotation, this exercise helps in the alignment of the thighs, the pelvis and spine. “This leads to a better leveled posture and helps to overcome the risk of low back pain,” the expert says. You need to work on your posture, as a bad posture can increase mechanical stress on the lower back, and in turn lead to low back pain, according to research published in Efort Open Reviews in 2023.
2. Good for your thigh mobility
“This exercise provides a proper rotation of the pelvic and hips, which helps to strengthen the muscles of the hip joint,” the expert says. This specially improves the internal and external rotation of the hip and relaxation, which can be a factor in the risk of muscle injuries of the musculoskeletal system in the lower extremities, according to studies published in the journal of experimental orthopedics in 2021.
3. The best balance
The exercise of the aircraft for the hip joint helps to improve the body’s balance by involving muscles such as buttocks, feet, core and hips. “Proper coordination involving thigh rotation or leg extension helps to increase nervously -clouds to create a balance,” Puri says.
4. Activates the core
Exercise the aircraft for the hip joint activates the main muscle that helps control the necessary movement, providing stability while turning. It tightens and strengthens the core that covers the abdominal, pelvic bottom, back, diaphragm, hips and buttocks. It connects the upper and lower limbs, according to studies published in the sport biology in 2023.
5. Helps prevent injuries
Working with weight or in the gym, you can easily suffer. “This exercise can help prevent injuries, as it does not involve intense movements and weights,” the expert says. This can be done by most people but you need to be careful while performing it.
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How to make exercises on the hip plane?
Here are the steps to do this exercise:
- Stand using one leg and bend your knees slightly, laying your hands to the sides. Involve your main area to maintain a careful balance.
- Pull the other leg back and lean forward with the straight spine.
- Turn the entire torso gradually outwards and keep your leg extended, as well as the wing of the plane.
- Hold a few seconds in the extended leg position.
- After that, move the hips back to the center and go back to your starting position.
“If it is difficult for you to do this exercise, you can take help by holding the wall,” Puri believes.
Common mistakes to avoid
Focus on controlled and agreed movements, performing the thighs. Here are some mistakes to avoid during this:
- Thigh tension: Uncontrolled movements can lead to the cancellation of the hip, which can lead to dislocation.
- An inflated back: Another common mistake is the destruction of the spine or the bulkway, which can lead to stress on the knee or thigh.
- A relaxed leg location: Placeting the legs loosely or allowing them to hang without stretching them completely, will not maximize the benefits, as it does not activate the muscles, especially the muscles of the thigh and buttocks.
Who should avoid exercises on the hip plane?
This can make most people but some may have to be more careful:
- Elderly and beginners can perform this support exercise because there is a risk of falling.
- Those who with weak bones either have the history of past injuries should avoid performing this exercise or initially use support.
- People with chronic medical problems should consult your doctor before performing your hip plane exercises.
Exercise aircraft for the hip joint is perfect for your lower body. This does not involve high intensity movements, so it can be performed by most people. But if it is difficult for you to balance, choose a supported version to avoid the risk of falling.
Related questions
Which muscles are aimed at the hip plane?
The aircraft for the hip joint is mainly aimed at gluten minimum, gluteal media, maximum and posterior thigh muscles. These muscles play a crucial role in stabilizing the movement of the thigh and leg. Maximus buttocks strengthens control over the hip joint. Support for the gluteal minimum and media in stabilization of the pelvic movements while piriformis is the posterior thigh muscle that is involved in maintaining balance and help in the thigh rotation. During this exercise, the muscles of the legs and the main muscles are also involved.
Are useful exercises for the elderly?
Yes, this exercise is useful for the elderly when done properly using controlled movements. This can help improve your thigh flexibility, improve coordination and balance, prevent thigh and pelvic injuries among the elderly and enhance your thigh and leg muscles. The elderly can also perform this exercise without stiring their body because it does not provide any high -intensity movements. Because the elderly have a higher risk of weight -related injuries or intensive training, this dynamic exercise can be easily done without equipment.
