如何强化与伸展被99%人忽略的髋屈肌

TRUE OR FALSE: if you have tight hip flexors, strengthening your glutes is one of the best things you can do to gain flexibility. TRUE! And here's why:

正确或错误：如果你有紧绷的髋屈肌，加强你的臀部是你可以做的最好的事情之一，以获得灵活性。正确，理由如下：

In order to stretch the hip flexors (primarily the psoas major, iliacus, and rectus femoris), we need to extend our leg back behind us (like in a lunge). This is called hip extension, and guess what muscles are responsible for hip extension? Yep... the glutes!

为了拉伸髋屈肌（主要是腰大肌、髂肌和股直肌），我们需要将腿向后延伸（比如弓步）。这就是所谓的髋关节伸展，猜猜什么肌肉负责髋关节伸展？对......臀部!

More specifically, the glute maximus (and the hamstrings play an important role in hip extension as well). Strong glutes = better hip extension = more effective hip flexor stretches.

更具体地说，就是臀大肌（而腘绳肌在髋关节伸展中也起着重要作用）。强壮的臀部=更好的髋关节伸展=更有效的髋屈肌拉伸。

The first drill works on strengthening the hip flexors in flexion, not extension - we want to make sure that we have good muscle control at both end ranges of movement. You'll also feel the quads working a lot here to straighten the leg.

第一个练习是加强髋屈肌的屈曲，而不是伸展，我们要确保我们在两个动作的末端范围都能良好地控制肌肉。你也会感觉到股四头肌在伸直腿部时做了很多贡献。

The second and third drills do target hip extension, and they are variations of each other, with one important difference. The second targets the rectus femoris (one of the quad muscles that also acts as a hip flexor) by contracting the hamstrings, while the third focuses on stretching the iliopsoas by engaging the glute max.

第二和第三个练习确实是以髋关节伸展为目标，它们是彼此的变化，但有一个重要的区别。第二个是通过收缩腘绳肌练习股直肌（股四头肌之一，同时也是髋屈曲肌），第三个的重点是通过练习臀大肌来拉伸髂腰肌。

The last drill can be a bit tricky at first – it helps to think about engaging the low abdominals like you're trying to hollow out your core as you round your spine and push away from the front leg. This engagement helps to posteriorly tilt the pelvic and limit contribution from the lumbar spine, so we can get more range of motion from the hip itself.

最后一个练方式一开始可能有点棘手，当你拱起脊柱并从前腿推开时，考虑工作下腹部肌肉就像你试图掏空你的核心一样。这样练习有助于后倾骨盆并限制腰椎的代偿，因此我们可以从髋部本身获得更多的运动范围。