I'm not even exaggerating, because your hip mobility is far more important than just being able to do fancy moves.

我一點也不誇張，因為你的髖關節活動度遠比能做花哨的動作重要得多。

It improves your posture, prevents injury, and ties in with your core strength too, win-win.

它能改善你的姿勢，防止受傷，還能增強你的核心力量，一舉多得。

So here's four hip mobility moves that can literally change your life.

是以，這裡有四個髖關節活動度動作，可以真正改變你的生活。

You could do them either on their own as a specific mobility session, or before your workouts for best results.

您可以將它們單獨作為一項特定的移動訓練，也可以在鍛鍊前進行，以獲得最佳效果。

So number one, 90-90 shin boxes.

第一，90-90 個脛骨盒。

Let's break this one down into two parts.

讓我們把這個問題抽成兩個部分。

So first we have the 90-90.

首先是 90-90。

Sit on the floor with your knees bent and your feet a little bit wider than your hips, because the wider your feet, the harder it becomes.

坐在地板上，膝蓋彎曲，雙腳比臀部稍寬，因為雙腳越寬，難度就越大。

So scale this accordingly.

是以，要相應地調整規模。

Allow the knees to fall over to one side.

讓膝蓋向一側傾倒。

That puts the leading leg in external rotation and the following leg in internal rotation.

這樣，前腿外旋，後腿內旋。

With control, you can then switch from side to side.

有了控制，您就可以從一邊切換到另一邊。

If you find yourself bum shuffling forwards in a way, it's not the end of the world.

如果你發現自己在某種程度上是 "流浪漢"，這並不是世界末日。

But as you switch sides, think of placing your sit bone back behind you, plugging the hip into its socket to help you stay put and to really get the most out of this movement.

但是，當你換邊時，要想著把坐骨放回背後，將髖關節插入髖臼，以幫助你保持原位，並真正從這個動作中獲得最大益處。

You're also going to get more benefits if you move the leading leg first and then the trailing leg, as opposed to moving them together like windshield wipers.

如果你先移動前腿，再移動後腿，而不是像雨刮器那樣一起移動，你也會得到更多好處。

Try it out and let me know what you think of this one.

試一試吧，讓我知道你對這款產品的看法。

Once you're comfortable with this movement, you can then add in the shin box.

一旦你能自如地完成這個動作，就可以加入脛骨方框。

Once the legs have fallen off to one side, you're going to lean your weight into your leading leg and try to come up into a tall kneeling position.

雙腿向一側落下後，你要將重心靠在前腿上，並努力做出高跪姿。

You may need to bend your knees a little bit more and bring your feet in a little bit closer in order to do so.

為此，您可能需要將膝蓋彎曲得更大一些，雙腳靠得更近一些。

Press down into the shin to rise up and tuck the tailbone or squeeze your bum in the top position to give a good stretch to the hip flexors.

向下按壓脛骨，抬起並收緊尾骨，或在上體位置擠壓臀部，以充分拉伸髖屈肌。

From there, control your way back down and onto your bum before switching sides.

從這裡開始，控制你的方式向下，然後換到你的屁股上。

So number two, Cossack leg folds, which look a lot like scandasana posture for the yoga crew amongst us.

第二項是 "哥薩克折腿式"，對於瑜伽愛好者來說，這很像 "斯坎達薩納式"。

Start with your feet wide and your toes pointing slightly outward away from each other.

開始時雙腳分開，腳趾稍稍向外分開。

As you bend one leg, start to sit down towards the back of your heel.

當你彎曲一條腿時，開始向腳跟後方坐下。

Keep your chest up, drive the knee wide, and as weird as it might sound, imagine your sit bones widening away from each other as you move to prevent you from curling your tailbone under.

挺胸，膝蓋抬高，雖然聽起來很奇怪，但想象一下你的坐骨在移動過程中彼此分開，以防止尾骨下卷。

Anterior pelvic tilt, if you will.

可以說是骨盆前傾。

Ideally, we sit all the way down to the floor, but this is something that you have to work up to over time before you can then add the leg fold.

理想情況下，我們要一直坐到地板上，但這必須經過一段時間的練習才能達到，然後才能加上折腿動作。

So sit yourself down.

那就坐下來吧。

You can use a block as a great middle ground and then fold the knee inward, taking the hip into internal rotation.

你可以用一個木塊作為很好的中間位置，然後將膝蓋向內摺疊，帶動髖關節內旋。

You're then gonna roll it back out, external rotation, then simply stand back up.

然後你要把它滾回來，外旋，然後簡單地站起來。

But it's not as simple as it sounds to do that.

但要做到這一點並不像聽起來那麼簡單。

You're gonna have to lean your weight forward towards your toes, drive down into the heel, and use your hands for assistance if you need to.

你必須將重心前傾到腳趾，向下用力頂住腳跟，必要時用手輔助。

Hopefully, I've not scared you off yet.

希望我還沒有把你嚇跑。

So let's move on to number three and saving the best for last with number four.

那麼，讓我們繼續看第三部分，把最精彩的部分留到最後看第四部分。

Next up is a kick through.

接下來是一腳傳球。

Super fun, in my humble opinion, and also gives your core a good bang for its buck.

在我看來，它不僅超級有趣，還能讓你的核心部件物有所值。

Start in long lunge with just one hand grounded in line with your front foot.

從長弓步開始，單手落地與前腳保持一致。

If you're new to this kind of stuff, I would totally recommend a block underneath this hand to give you more space to work with here because it's not easy.

如果你是新手，我建議你在這隻手的下面墊一塊木板，這樣你就有更多的空間來操作，因為這並不容易。

From here, thread your back leg under the body and kick it through out in front of you.

從這裡開始，將後腿從身體下方穿出，踢向前方。

Do anything with the arms that feels helpful for balance.

用手臂做任何對平衡有幫助的動作。

You have two options with this kick through.

您有兩種選擇。

You either keep your body lifted like a pistol squat, or you sit your bum down to the floor, which is a little bit easier and a nice option to start with.

你可以像手槍深蹲那樣保持身體抬起，也可以把屁股坐到地板上，這比較簡單，是個不錯的開始選擇。

Either way, you then pick yourself up and thread your leg back where it came from, and that's your kick through.

無論如何，你都要把自己扶起來，把腿穿回原來的地方，這就是你的踢球動作。

So then lastly, we have number four, straddle leg lifts.

最後是第四項，跨式抬腿。

And I did tell you that I save the best till last.

我告訴過你，我把最好的留到最後。

You're gonna sit on the floor and take your legs as wide as you can without using your hands.

你要坐在地板上，雙腿儘量張開，不要用手。

It's not hip mobility if your hands put your legs in that position.

如果你的手把腿放在那個位置，那就不是髖關節活動。

Sit up tall and try to keep an upright spine throughout the whole movement.

在整個動作過程中，坐姿要高，儘量保持脊柱直立。

Consider sitting on a block if this is difficult even before you've added in any movement.

如果在做任何動作之前就覺得有困難，可以考慮坐在木塊上。

You're going to pick up a leg, easier said than done, and then place your foot as close to your bum as possible into something that looks like a half squat position.

你要抬起一條腿，說起來容易做起來難，然後把腳儘量靠近屁股，做成類似半蹲的姿勢。

Try not to drag your foot along the floor, but trying is all that matters.

儘量不要讓腳在地板上拖來拖去，但努力就足夠了。

Perfection is not required.

不要求完美。

From here, fold the leg inward just like we did in the Cossack leg fold, but importantly, your sit bone on this side is not on the floor.

從這裡開始，將腿向內摺疊，就像我們在哥薩克折腿中所做的那樣，但重要的是，你這一側的坐骨不在地板上。

Keep it slightly lifted to keep your knees happy in this movement.

在這個動作中，要保持膝蓋微微抬起，讓膝蓋保持愉悅。

You're then going to hinge your body slightly forward until you feel your hamstring stretch before returning upright, lifting the knee, and sending the foot back where it came from, and then change sides.

然後，你要將身體稍稍前傾，直到感覺到腿筋得到拉伸，再恢復直立，抬起膝蓋，將腳送回原處，然後換邊。

But do you know what hip mobility these movements lack much of?

但你知道這些動作缺乏哪些髖關節活動度嗎？

Quad and hip flexor stretching.

四頭肌和髖屈肌拉伸

So go and watch this video next to solve that problem.

所以，接下來就去看這段視頻來解決這個問題吧。