大家有没有发现
练臀一直是很火热的话题
比起大胸，长腿
最有诱惑力的应该是蜜桃臀
圆润饱满的臀部
让你的诱惑力无人能挡
好看My little sister is the same
but I just can't awsl!
How many people do they want to practice "hip lift"
Do squats with their heads covered and their teeth covered
After countless sweats in the gym
not only have thick legs but also can't lift buttocks!
Looking at those strong, strong and steady legs
realized the philosophy of life
"The other side of the mountain is not the sea, the other side of the mountain is still the mountain"!
Whether you want it to be taller, bigger or smaller;
Whether you want to prevent injuries, run faster or gain strength;
Whether you want to improve your body, prevent injuries or improve sports performance.
The buttocks are a powerful source of power.
The classification of the gluteal muscles: The gluteal muscle belongs to the posterior group of the iliacus and is divided into three layers. Followed by
gluteus medius, piriformis , upper obturator, obturator internus, lower obturator
and quadratus femoris
deep gluteus minimus and obturator external
(PS: hip ) The movement of the muscle , especially the movement of the posterior muscles, is closely related to the gluteus maximus, gluteus medius, gluteus minimus, and the tensor fascia lata that surrounds them. The only difference between them is the range and intensity of movement. .)
So here we will conduct targeted gluteal training for these four muscles as the main training muscle groups.
Although we cannot change the inherent skeletal defect, we can improve the muscles in the sunken parts on both sides of the buttocks. Long-term exercise can not only strengthen the muscles, but also visually improve the sunken sides of the buttocks, making the buttocks wider and fuller mellow.
Next, I will introduce some of the most effective actions for activating the hips, and explain to you why the hips are activated and the function of the activation actions.
Why activate the hips?
Today we are going to talk about the activation and strengthening of the gluteus maximus and gluteus medius, as well as the hip extension and external rotation, because everyone uses them more together and the hip flexors, so they need to be strengthened.
When we say hip activation, we don't mean deadlifts or squats, not those big compound movements, we often hear No squats, no hips .
But actually the squat only counts when the glutes are actually activated, not only the movement patterns but also the muscle recruitment patterns, which is why the glutes activation is so crucial.
We spend a lot of time hunched over, staring at the computer, driving the car and we need to open the hips to activate the hips because they are not functioning optimally.
When we say activating the inactive hips, we do not mean that our hips are not working every day, if it is not working you cannot stand, yet it is not being recruited at the rate and effectiveness it should.
Because there are other tight, overactive muscles interfering with it, such as the hip flexors, activation refers to rebuilding the brain and muscles that may be affected by everyday poor posture or injury, as well as muscle strength imbalances connect.
Re-establishing the Body-Brain Connection
In order to truly reap significant results in daily hip training, you must first establish an accurate and strong nerve-muscle connection to activate the gluteal muscles.
Otherwise, no matter how much you practice, no matter how heavy the load is, you are often mobilizing other muscles by mistake. In the end, not only will you not be able to practice peach buttocks, but you may also face problems with lower back, knees, and hip pain.
If your ankle, knee, hip or even lower back has been injured, it may interfere with the connection between the brain and the muscle group, so we need to rebuild this relationship through activation.The benefits of that activation will be seen in compound movements, when you do squats, a hip hinge movement, compound movements, working multiple muscles at once.
By activating in advance, you establish a body-brain connection, because when you are doing heavy squats and deadlifts, you can't focus on a certain muscle during the process, you can only focus on dry weights. When you are sprinting, you can't control the muscles, you can only control the movement of running.
Benefits of hip activation
Through activation, the connection can be established in advance, so that is more efficient when exercising, and secondly, when doing activation, we are strengthening the gluteus maximus, gluteus medius and many other muscles.
can even improve the stability of the hip joint and help improve balance, When we get older, there may be balance problems and we may fall. Doing such actions can also improve our balance, so that we can maintain Strong coordination agile to old age.
Buttock activation is a small-scale isolated action of a legal person, characterized by small resistance or even self-weight, high reps, not heavy load. But we still want to improve. We start exercising these small muscle groups with light weight and high number of sets, pursuing more pumping and burning.
If you practice the classic hip-lifting movements such as squats, deadlifts, and hip pushes for a long time, but your buttocks muscles and lines never grow or improve, you are also plagued by such problems, then today we are going to introduce these 5 most important The basic and key glute activation exercises are not to be missed!
can be placed before the formal buttock exercise for warm-up activation, or after the buttock exercise to strengthen the sense of strength.But if you use it to warm up, be careful not to train to complete failure!
5 Active Actions
(1)Elastic Band Hip Bridge
Place the elastic band under or over the knee. I recommend placing it just above the knee. If the resistance of the elastic band is small, you can put it under it. If the resistance is large, such as the hip ring, you can put it above the knee. If you want to challenge yourself, the point is not to say which is harder, the lower the elastic band, the more muscles outside the hips will compensate .
To make a hip bridge with an elastic belt, you need to stretch the belt, put your elbows on the ground, and push your knees toward your toes when you straighten them up. Squeeze your hips to stretch your hip joints. When you lower them, be careful not to buckle your knees inward.
Benefits of the elastic band:
It squeezes your gluteus medius at the same time, which helps activate your gluteus maximus, if you have difficulty activating it, by adding extra tension to the band, it will become easier.
Activation is not only about stimulating body-brain links, especially movements like the glute bridge, but also about opening the hip joints and relaxing the tight hip flexors.
If you imagine stretching your hips when you're jacking up, or even leaning your pelvis back to protect your lower back, tighten your core, and through reciprocal inhibition, you're firing your glutes to relax your hips, especially if you're pressed for time, do this Activating movements can help you stretch and can be very useful.
(2) Clam opening and closing
Place the elastic band under or over the knee. I suggest putting the elastic band a little above the knees so it won't shift easily.
As you do, imagine pronation of the big toes or directly towards the ground. We see other people doing Clam Pose, many of them are external rotation movements, especially if you have piriformis "note 1" or tensor fascia problems, this movement will only continue to aggravate the pain, not relieve it, do this movement The original purpose is to solve these problems.
Keep your hands close to the ground, you can even put your hips against the wall, imagine squeezing your hips forward to push your knees away, and do so with your toes down, allowing the gluteus medius to work better instead of other muscles compensating.
Again, the focus is not on heavy load, but on increasing capacity, prolonging the time of muscle tension, and feeling muscle exertion.
If you don't feel the force when you are doing the movement, pause for a while, maintain the tension, and then relax.
If you are too good at activation, you need to do it several times. The more efficient, the stronger the body-brain connection, the faster the activation, and you don't even need to add extra responsibility.
(3) Donkey kick
Donkey kick is a regular action, and will show the forearm support version, because many people cannot do the quadruped support version because of wrist pain, so the forearm support version is recommended, and it also reduces the activities of the core part , because you are closer to the ground.
The next step is to do the upside-down kick, you can go up or down a little, but make sure to bring your heels a little to your hips at the beginning of the movement to prevent hamstring compensation. Kick straight up and squeeze the buttocks, really feel the force, don't shake left and right, don't arch your lower back in order to kick high, after tightening the buttocks, stop for a while and then lower it, again.
Your knees can be bent more or less.Just make sure that the hamstring does not compensate, do it slowly, and keep the top for a while.
If you want to increase a little resistance, you can use elastic bands or ankle sandbags. The same focus is not to increase the weight. You have to progress slowly to feel the muscle force. The more skilled you are, the more you can feel it when you are under your own weight, because you A body-brain link has been established.
(4) Reverse stretch
Lie face down on the stool, this will practice the hip extension, we get different planes of action to strengthen the glutes because it is involved in many different joint activities.
You want your toes facing out and your heels against each other for more external rotation, but be careful, if you've had piriformis problems in the past, you can also straighten your foot, if you're more externally rotated, it can really irritate piriformis, then a little internal rotation of the toes will magically help.
You can also put on an elastic band, when you press your hips into the stool, imagine lifting your legs to parallel, a lot of times people tighten their lower backs.
Because the legs are raised too high, like this, this will throw the legs up, instead of thinking about extending the hips and pressing down, stop when the hips tighten, stop when they tighten, and ensure that the extended hips are pressed into the stool surface.
(5) Lateral/abducting action of the gluteus medius
A strong gluteus medius can help ignite the gluteus maximus and will strengthen the hip joint.
If you have a knee buckle, an ankle has been injured, lift your leg to the outside, when you do, the bench gives us a larger movement stroke, which makes it more comfortable for us to do, be careful not to lean when doing it, the same You can also put sandbags on your feet if desired.
The above are these 5 movements to activate the hips. It may seem easy, but these simple movements can help us establish a body-brain connection before doing other movements or running. Don't forget to lay the foundation, this is the key!
Note 1: The piriformis muscle is one of the hip external rotators of the gluteus maximus. Piriformis syndrome is a common disease that causes acute and chronic sciatica.
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