Your butt is the power of your body. You depend on them and carry jumps, running, grocery bags and inside and outside the car. However, if your hips or muscles around you are tight or weak, you should come in to deal with your baggage (from the ankle to the waist). The imbalance can even be the simplest activity or painful.
Ryan Matisko, a physical therapist in New York City, said, “You can think of driving a car with an emergency brake, which can increase the risk of inefficient movement and injury.
Sitting for a long time is a common cause of weak buttocks. In that position, the gluteus muscles are turned off, the blood flow is limited, the hip flexion is shortened and tight. Mobility movement can help Respond to that stiffness and tension Nicole Thompson, a personal trainer and group fitness instructor of San Diego, moved the hip -hop joint through the entire motion to move the hip joint.
For long -term hip health, it is necessary to strengthen the muscles that move the butt, such as the buttocks, hamstrings, hip flexors and additives. Dr. Matisko said, “The powerless mobility is like a bridge without support.
The following routine includes a combination of hip mobility and strength movement. Thomson said he could move more efficiently in everyday life and achieve better results in exercise.
outline
hour: 15 minutes
Strong: middle
What you need
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Foam roller or tennis ball
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A pair of light dumbbells, £ 5 (optional)
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Mini resistance band (optional)
How often
Dr. Matisko said many people can benefit from these exercises every day. If you don’t have overall daily time, choose one or two exercises when you have time. You can also perform this routine with a dynamic warmup of other exercises.
Hip control joint movement
repeat: 5 repeated sets per side
Put your arms straight and start with four shoulders calmly. You have to turn your fingers forward and lower your shoulders back. The knee is close to the bottom of the butt.
Participate in the core and lift the right knee from the floor. Slowly pull your knees to the right elbow, bend your elbows or don’t tilt your torso to the opposite side. Start pulling your knees back and turn your butt inward. Slow down your knees slowly and flip the movement. Bend your knees again, bend deep, and then come back to turn your legs.
In order for this movement to be effective, the rest of the body must stay completely while rotating the legs.
90/90 Rotate a hip joint
Repeat: 10 sets in each direction (shift side)
Start from the sitting position and create a 90 -degree angle on the floor where the legs are on the floor. Place your hands on the floor and wet the torso slightly. Drag your knees up, pull it towards the center, and then move to the other. Then take it to the other side and move back and forth like the front glass wiper. When you get used to this movement, you can take your hands in front of your chest to deeply stretch.
Do not rotate too much torso. So most of the movements come from the butt.
Side hip shift
repeat: 2-3 repetitive sets on both sides
The front knee is lying on the right side bent at an angle of 90 degrees. Put your head on your right arm. Place the ball between the form roller or knee. Bend your legs at a right angle, push your right knee to the floor, and push your left knee as far as possible. Still keep your upper body throughout the exercise. When you drag down your knees, push down the left side and the inner thighs. Then push the left knee as much as possible. Repeat on the other side.
Side luge
Repeat: Repeated 8-10 times on both sides
Stand your feet with your hip width. Take a big step to the left and send your butt back and bend your left knee at right angle. The right leg must be maintained straight. Most of the weight must be on a bent leg. Press the left leg to push the butt back and return to the starting position.
You can grab a dumbbell in your chest or a dumbbell in each hand and make this movement more difficult.
Romania
repeat: Repeat 8-10 times of 2-3 sets
Stand your feet with your hips and bend your knees slightly. Please put your hand on the thighs. As far as possible, push the hips back and start the hinge and your hands slide under your legs. See about two feet away from the floor to avoid tensioning your neck, and keep your back flattened when your torso comes out. Continue the hinge until the dumbbell is in the middle, and the hamstrings will be stretched. Stop pause, then stand and squeeze the buttocks.
If you can use your weight to perform this movement in the right form, you can fix the resistance by fixing the light dumbbell to each hand.
glute leg
repeat: Repeat 8-10 times of 2-3 sets
The knees are bent, the feet are on the floor, lay the hips flat and lay down and start with your back. The palms of the palms must be on the side. Participate in the core, then press the heel to the floor to lift the hips to the ceiling. Leave your shoulders on the floor and keep pressing your butt. Stop the back of the top and hold it tightly before you go down slowly.
To make it make it more difficult, try a single leg glut bridge, lift one leg from the floor and keep it on the bridge with your buttocks. You can place a mini band right above your knees around your thighs, keep your tensions throughout the exercise, or hold dumbbells to your pelvis and add resistance.
Alyssa Ages is a journalist of Toronto and is the author of “The Secret of the Giants: The Journey to reveal the true meaning of power.”
Ondonement Trainer: Clinton Lee
