X-Band Walks (X-Band Walks) are a common warm-up action that we can see in all major sports. Come to this action (basketball, football, etc.)
It mainly involves hip abduction and external rotation, which can help you wake up the lateral hips( Such as: gluteus medius) is also one of the exercises for the hip stabilizing muscles. This helps you perform better in your sport!
Action Demonstration
Starting posture
strong>: Adjust the elastic band to the X shape as shown in the picture, bend your knees slightly, and step on the lower end of the elastic band with both feet. Grasp the top of the elastic band with both hands!Tighten the abdomen and lower waist and keep the core of the body stable and not swaying.
Action process: Stabilize the torso, use force from the hips to lift one leg to the sideWalk (keep bending your knees at the same angle) and feel the force exerted on the sides of your hips!
Move 5-10 steps in the same direction, then stop, and then move back in the opposite direction!
Notes:
1. Fix the knees and abduct from the hips!
2. Move slowly and carefully feel the feeling of hip contraction