Скачать или смотреть Hip Education - Mobility & Coordination

Exercises:

Exercise No.1: Global Hip Circles

Place your hands on your hips. Feet hip width apart. Start to circle the hips.
Imagine you are surrounded by a barrel and try to touch the inside of the barrel with your hips.
Try to make the circle as big as possible without leaning too much with your upper body. Try to stay rather upright and focus on the hip movement.

Exercise No.2: "Stupid Feet" Leg Circle

Lift one leg and start to circle the foot from the inside to the outside while moving your leg slowly to the side and to the back of your body.
Return the leg to the front of your body while circling your foot from the outside to the inside. Repeat at least twice.
Let the weight of your body sink through the center of your foot into the ground, as if rooting down, in order to maintain balance.
Try to relax the rest of your body as much as you can ;o)

Exercise No. 3: Figure Eight Leg Swings.

Let the weight of your body sink through the center of your foot into the ground, as if rooting down, in order to maintain balance.
Start to draw a figure 8 with your swinging leg. A big circle in front and a smaller circle in the back.
When you kick to the front your toes are pointing inwards, when you lift your leg to the outside, your toes are also pointing to the outside.
Try to relax the upper body completely and use the free swinging arms to maintain balance. Almost like a cat using its tail.

Exercise No.4: Hip Throw Mobility, Coordination & Balance.

Place one foot in the "knee pit" of the other leg. Open the hip to the side.
Let the weight of your body sink through the center of your foot of your standing leg into the ground, as if rooting down, in order to maintain balance.
Focus on extension of your spine through the crown of your head and fold forward from the hips.
Put your hands in front of you and try to touch the ground WHILE maintaining the extension in your spine at all times.
Please note that it is not important to touch the ground but to maintain the proper mechanics. This is important education for throwing people around later ;o)
Try to maintain the open hip, the extension of your spine, the forward folding from the hips and the almost straight standing leg.

Enjoy!

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