It is recommended to practice once a week at the beginning, with 12-15 in each group, 3-5 groups at a time, and rest for 30 seconds-1 minute in each group without gasping.

When the muscles do work, they can abduct the thigh.

Note that your knees should not exceed your toes.

Different running posture will produce different results.

For people who are exposed to strength training for the first time, a group of exercises 2-3 times a week can make the muscle tissue closer.

We have more or less heard or experienced the most common sports injuries encountered by runners, such as knee, lower back pain, anterior tibial pain, etc.

The volume of these three muscles increases from inside to outside.

When we are training, we can also exercise specific muscles according to our own needs.

Of course, many people will know some hip training movements.

The leg extension is mainly to exercise the gluteus maximus.

The video comes from posetv of running college.

The most direct impact is our hips.

Stay at the top for about two seconds, Lower slowly.

Firstly, the hip is mainly composed of three parts of muscles, which are stacked and combined layer by layer.

Change your feet to continue this action.

Bend the lower limbs and support the body with both knees.

But if you want to fully exercise your hips, you still need to know more about it.

compression socks running

> > >     Standard squat ▲ this motion chart is from the 30 day strength training program·   Stand with feet twice the shoulder width apart, keep your body straight, and look straight ahead·   Bend your knees and squat down slowly until your thighs are parallel to the ground.

Like other parts, the weakening of hip muscles is mainly caused by lack of exercise + being stationary for a long time.

When your thumb or knee slightly touches the ground, don’t lower.

In addition to abducting the thigh, it can also extend the leg backward and rotate the hip outward.

The order from inside to outside is: gluteus minimus, gluteus medius and gluteus maximus.

The cause of these injuries is likely to come from the weak hips.

> > >     Lie on your stomach and lift your legs · lie on your stomach and place your hands naturally on both sides of your body · lift one leg up and let your thighs leave the ground as far as possible.

When it comes to hips, I believe everyone can find the approximate position.

Pay attention to the hips instead of the waist.

The role of gluteus maximus is slightly different.

Squatting is an effective way to exercise the unarmed strength training of your hips, the back of your thighs and the front.

In addition, both of them can stabilize the hip.

You mainly exercise the hip muscles (upper and lower gluteus maximus) and hamstring muscles (biceps femoris, semitendinosus and semitendinosus).

> > >    Kneel and raise your legs   · Kneel on the mat, support the upper body with both arms and bend the elbows slightly.

The shoulders and hip bones form a straight line.

At the beginning, you can rely on your own weight.

It is recommended to change the other leg after 20-30 consecutive times, 3-5 groups on each side.

As shown in the figure, the functions of gluteus minimus and gluteus medius are almost the same.

After a long run, the leg muscles are gradually tired and can not continue to bear these impact forces, so the muscle weakness has to be borne by the joints.

The strength training of running is dominated by the lower limbs and hips.

If the impact force is concentrated near the tibia, there will be anterior tibial pain, and if the impact force is concentrated near the knee, there will be all kinds of knee pain.

3-5 groups on each side.

> > >     Lunge squat with the left foot in front and the right foot in the back, the two legs bend slightly, and the center of gravity is placed on the left foot.

If the impact force is absorbed by the joints, the problem will be more serious.

Practice your hip strength.

This paper focuses on the hip strength.

If the hip muscle loses this function due to sedentary, these impact forces will be borne by other muscles or joints of the legs.

Dr.

It is recommended to replace the front and rear legs after 15-20 consecutive times.

Runners and novices can also refer to this training program.

At the beginning, it is generally 10kg and 20kg, and try to increase the weight slowly.

Then the front leg exerts force and returns to the starting position.

  Kneeling leg lifting is a basic hip exercise, and the target exercise part is gluteus maximus.

Because there is a change of feet, you can even not rest if you can hold it.

This is another form of leg extension, which mainly exercises the gluteus maximus.

Their front part allows the thigh to rotate inward and the rear part allows the thigh to rotate outward.

In the process of training, the movement should be in place, and experience the feeling of hips when exerting force.

Sitting for a long time will lead to the degradation of hip muscles and make them weak.

It is recommended that one group do it 10-20 times, then change the other leg, and do 3-5 groups alternately, with a rest of half a minute to one minute in each group.

After you are familiar with the movements, you can try weight-bearing exercises.

Tighten the abdomen and lower waist and keep the core of the body stable without shaking.

It’s no exaggeration to say: stronger glutes = better running experience.

Having developed and powerful hip muscles can not only improve the performance of running, but also reduce the risk of running injury.

Sitting for a long time will still have a negative impact on your body.

Recommend several simple and easy hip exercises, whether gluteus maximus, gluteus medius or gluteus minimus, which can be activated with one click! Select 3-5 movements for training each time.

When we run, the function of hip muscle group itself is to help us absorb the reaction force transmitted from the ground.

Practice squatting over the top.

This article is just to throw a brick to attract jade.

The amount of training is a suggestion for everyone, which can be adjusted according to their own level.

Although different sports have different physical qualities, strength training is an indispensable link in most sports.

Please lift it again immediately.

In addition, through the previous understanding, you will know that any hip training action is designed based on leg abduction, extension and rotation.

Hip muscles are closely related to the stability during running.

When it comes to running, many people think that leg training is the most important, but in fact, hip training is also a part that can not be ignored.

Romanov wrote in his article: “if you let me recommend the most important training for runners, I will recommend hip strength training.” the state of hip muscle affects the overall movement of the whole body, and its stability and strength can help you run through the whole body.

The center of gravity is down, bend the knee into a bow step, and the left knee joint is 90 degrees.

Understand that one of the common mistakes in your “hip” running is to bend forward, which is caused by too weak hip strength.

Training hip strength helps to maintain body movement during running.

I hope you can design different training movements to exercise our hip muscles# Come and talk in the comments area#   “How do you usually train your hip strength? How does it help you run?”..

> > >     Look up and lift your hips ▲ this motion chart is from the 30 day strength training program·   Sit on the floor with your hands behind you, right below the shoulder joint on the same side (palm down, fingertips pointing to the back of the side), one leg straightened in front of the body to support the ground, and the other leg kept raised·   Raise your hips as high as you can·   Return to the original position, lift your hips again and repeat 10 times.

If you want to increase the training intensity of squatting, you can take a schoolbag instead of barbell at home, with some books or other weights inside.

Then, lift one of the legs up and keep the knees bent.