When it comes to hips, everyone will think of a familiar word, “hip warping”.
For professional runners: what runners need is not to raise their hips for raising, nor to practice for raising, but to raise their hips for running.
Half squat lateral movement: a group of 12 times 4.
Hips are not only the embodiment of beauty and sexuality, but also the portrayal of strength and health.
Even if your gluteal muscles don’t function well, other parts of our body will add compensation to make up for the lack of gluteal muscles, so we can still run.
Some people may want to ask, my gluteal muscles are not strong, can’t I still run? Such is the case.
Dumbbell alternating lunge squat: a group of 30s 2.
# 05 how can we practice hip muscles? Dr.
If the hip muscles are weak, our joints that should be stable will become dynamic, so the other joints will be over stable or over displaced.
# 02 can running raise your hips? Although running will use hips, it is difficult to get hips by running alone! Although there are hip extension movements during running, the movements are mainly produced by the muscles on the back of the thigh, not the gluteal muscles; The purpose of gluteal muscles in running is to maintain the stability of pelvis as a stable use.
In this way, exercising your hips can not only make you look good and fit, but also further improve your running ability and make you run faster and more powerful! # 04 why are hip muscles important for running? Most runners don’t extend to their hips during running.
Runners exercise “hip warping” through hip special strength training.
But over time, injuries will occur in other parts of our body.
So, how can we practice our gluteal muscles well? Next, dongniu found several simple and easy to learn hip exercises.
Right lunge squat: a group of 12 times.
Maybe after running, you’ll see your ass become tighter, but it may be because of the reduction of fat in your body.
This is why a large number of runners will have such problems after running for a period of time.
What is the difference between humans and animals? In addition to the developed brain, which can think logically and communicate and record history with rich language and words, we also have an essential difference from other animals – human is the only animal known to walk upright with alternating feet for a long time.
Hip warping is not only good for your eyes, but also said to protect your legs during running.
If you want to run fast and steady, full and comprehensive gluteal muscle training is the key.
Romanov, a world-famous sports scientist, once wrote in his article: “if I recommend the most important training for runners, I will recommend hip strength training.” this also highlights the great role of gluteal muscles in running.
Obviously, knee injuries will increase.
It is compact and elastic.
During each step, your legs may not swing back enough due to insufficient muscle elasticity or taught standard running posture, so you lose some propulsion power.
This is because the human body is wonderful.
If you want to train your butt and make your hip muscles grow and stronger, you need a certain training intensity! The effect of running alone is very limited and the intensity is very small.
So go and wake up your glutes! Source: here is Gudong -.
Running will burn a lot of calories.
We are familiar with the long-distance running champion without exception, with developed gluteus maximus; In daily life, we often find that runners’ hips are indeed tighter, but are there really a causal relationship between the two? Can running alone really raise your hips? Can running with your hips really avoid injury? Can running make your ass thinner? Today, Xiaobian will take you to explore the “secret” of runners’ hips.
1.
As long as they are beauty lovers, everyone wants to pursue perfect hips.
Have you ever observed the hips of gorillas? His hips are weak with relatively developed arms and thighs.
Moreover, compared with the developed limbs of gorillas, their hips seem to be very weak.
For runners, gluteal muscles are not only a running engine, but also a running stabilizer.
Running doesn’t focus on the butt, so if you want to use running to sculpt and tighten your butt, the effect is very limited.
But what should be done by the gluteal muscles is replaced by the compensation of the waist or legs.
When a person is running, one joint drives another.
Left lunge squat: a group of 12 times 5.
When combined with diet control, it can reduce your weight and make you more compact and healthy.
In hunting in ancient times, humans often chased prey until the animals ran out.
You can add some uphill content to the training of running to increase the stimulation and sculpture effect of your butt.
Twice a week, stick to it, you will have a strong and beautiful hip, and start faster and more stable.
Moreover, limited limb movement will concentrate all the biomechanics in the process to the legs, resulting in a greater burden on the legs.
Hip warping is mainly due to the developed gluteus maximus and gluteus medius.
This beautiful body line is what everyone wants, but for runners, the function of hip is not only beautiful, but also allows you to run faster and away from injury.
In terms of stress mode, the function of gluteus medius muscle is to stabilize the hip joint, that is, when your gluteus medius muscle strength is weak, the force that the gluteus medius muscle can’t bear when you run is transmitted downward, so that the knee joint can bear it.
No matter whether the function of your parts is good or bad, it can automatically coordinate and make your body move.
According to the adaptation theory, we gradually evolved stronger gluteal muscles, slender Achilles tendons and shorter toes suitable for running and jumping to adapt to the living environment.
You can do additional resistance training, such as squat, hard pull, bridge and so on.
More and more scientific studies show that the weakness of gluteus medius has a much greater impact on the knee and even ankle than the weakness of quadriceps femoris.
When the gluteus maximus and gluteus medius are strong, it will be conducive to running.
Monkeys, orangutans, bears and chickens can also walk upright for a short time, but only people can walk upright for a long time.
Warping is to run faster and more powerful.
# 01 Our “hips” are far more important than expected.
Squatting and knee lifting: 12 times in a group 3.
By working hard to improve hip strength, anyone can better use their hips to run.
Let the buttocks work, not only reduce the burden on the legs and reduce the risk of injury, but also make you run faster and easier.
# 03 then why do professional runners have proud hips? There is a saying that “Asians’ hips are relatively flat and flat, so sprinting is not as good as America and long-distance running is not as good as Africa”.
Compared with animals, humans can run endurance more efficiently.