Dissociate your hips to be more efficient
Many of you ask me for specific exercises to be more flexible at the hips.
Some people say to me, "I've been trying for years to use hips in my techniques, but I feel blocked and lack flexibility.
Stretching to free your hips:
At first, I will advise you video about stretching the pelvic girdle where we do specific stretching for free hips.
Once you have done these specific stretches, you should already better understand and visualize why your hips are blocked. But I will explain it a little more in detail below.
The hips (or rather the pelvis) are maintained by large muscles:
In fact, hips are the joints that connect the pelvis and thighs.
But in Karate, what we seek to mobilize when we talk about our hipsit's just the basin.
The problem is that the pelvis is held in place by the most powerful muscles of the body namely:
- The quadriceps on the front of the thighs,
- The Hamstring on the back of the thighs,
- The adductors inside the thighs,
- The Psoas Illiaque, deep muscles in the groin
- The gluteal (guess where!),
- The abs between the pelvis and the ribcage,
- The lumbar in the lower back,
By using his pelvis in all the techniques we tend over the training to contract all this muscle that eventually no longer get to relax. We find ourselves with the pelvis completely solidary both upper body and lower body.
This area, which is very mobile, with powerful muscles that can transmit all the energy of the hara, is trapped by the almost permanent contraction of its own muscles.
-> We say that our hips are blocked and that lack of flexibility.
Dissociation of the hips:
The real problem is not a lack of flexibility from a joint point of view, but rather a lack of muscle relaxation. You have to learn how to relax so that the pool recovers its hinge function between the top and the bottom of the body.
You have to dissociate the hips from the rest of the body!
You must be able to move your pelvis without necessarily moving everything else.
In karate, the energy always starts from the center of the body, the Hara, a few centimeters below the navel. The transmission of this energy will be done directly by the movements of the basin, that is why, it must remain free.
It is important that you do not seek to put strength in your hips to do your techniques, it would be counterproductive. Indeed, it is often the error encountered, one seeks to put power in his technique by trying to be strong at the level of the hips and one contracts ...
And the more we contract, the more we are stuck, the slower we are and the less powerful our technique is.
Visualize your hips to dissociate them:
We will try together in this training to feel our pelvis, to visualize it to release parasitic tensions that prevents it from transmitting the energy of the Hara.
Slowly by simple exercises we will work in decontraction to dissociate the pelvis of the bust and legs.
Then, you will have to learn to work less hard, without trying to add strength in your techniques.
The energy is in the Hara, it must be let out and do not do the opposite by trying to put the force.
I already told you about the principle of let go of the moves. The principle is the same in all techniques. We must "let go" of his pelvis, free him from all tensions, to give him the opportunity to transmit energy from the center of the body to the fist, the foot ...
It's not easy and it's a lot more mental than physical work. That's why I tell you to visualize your pool. You really need to learn to coordinate your movements so that your pelvis is dissociated from the rest of the body.
That's it, I'll let you warm up a bit by using the advice I give you in the ABC of warm-ups, and I'll find you in a few moments on the dissociation video of the hips.
I hope you liked this video and that you start to feel your hips or rather, your pond will free itself from parasitic voltages.
I invite you now to leave me your opinion in a comment below. Thank you.
See you soon,
"How to succeed your grade passes"