Hips are mainly composed of three parts of muscles.
The hands are naturally located on both sides of the body, up to the outside of the hips.
When you feel it, exhale, inhale and restore, and the hips do not touch the ground.
The center of gravity is shifted more to the inside of the foot; 5.
The core strength has long been deeply rooted in the hearts of the people, but the hip strength is still strange to many runners.
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The legs are slightly separated and supported in a kneeling position.
We can’t let go of gluteus maximus and gluteus medius! 3.
You can see whether the strength of your hips is sufficient or insufficient when you run: shoot your running posture and observe carefully.
Lie on your side, lift your legs high, and bring your legs together in a side lying position.
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Gluteus maximus.
Hip bridge.
The hands are supported under the shoulders.
The gluteus medius and gluteus medius are the key muscles to form a correct running posture.
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Gluteus maximus is the most important muscle for running.
The knees do not touch the ground and the abdomen is tightened without shaking.
Seeing these various hip training movements above, is it a little dazzling..
Its stability and strength can help you run through the whole body.
Squat in front of the sofa, put one foot flat on the sofa or higher than others, bend the knee more than 90 °, stand on the other foot, put both hands behind the head or on the hips, keep the knee up but the toes, and keep the downward speed uniform.
Strong hips are the key to happy running.
When stepping back, the knees are always bent 90 ° 4.
Romanov wrote in his article: “if I recommend the most important training for runners, I will recommend hip strength training.” Strength depends on gluteus maximus, stability depends on gluteus medius, and the order of gluteus maximus from inside to outside is: gluteus minimus, gluteus medius and gluteus maximus.
Effects of gluteal muscle weakness: 1 Excessive adduction and internal rotation of femur; 2.
The internal rotation of the subtalar joint is increased.
In addition, both of them can stabilize the hip.
But for runners, many people may not know that hips are also very important.
Side lying clam shell type: put your legs together in a side lying position with your hands under your head.
For women, having a round and upturned hip will not only make your legs look slender, the body curve will be more beautiful, but also get more favor from the opposite sex.
The legs are in a supine position with knees bent and toes slightly outward.
The hips are upward.
The state of hip muscle affects the overall movement of the whole body.
According to incomplete statistics, 80% of runners have the problem of weak strength of hip and abdominal muscles, which are the main force of our core strength.
The following 13 movements, twice a week for 3 months, you will have a strong and beautiful hip.
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The volume of these three muscles increases from inside to outside.
When you feel it up to the outside of your hips, exhale, inhale and restore, and your legs do not contact.
At the same time, the left hand is extended forward and pushed back and up to the upper part of the hip.
Draw a circle on one leg.
The position of the lower limbs (tibia) relative to the foot is rotated inward; 4.
Their front part allows the thigh to rotate inward and the rear part allows the thigh to rotate outward.
In the supine position of the hip bridge of the advanced version, the upper back is located on the sofa, the feet are located on the chair, the knee joint is bent more than 90 degrees, the hands are naturally separated on the sofa, the hips are up to the upper part of the hips, exhale and inhale when you feel it, and the hips do not touch the ground.
They cooperate with your body muscle group, hips and gastrocnemius muscles to make your body in a straight line during running and not easy to be injured.
They are the largest muscle group in the body.
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When you feel it, exhale and inhale to restore.
The hands are naturally on both sides of the body.
Wrong running posture, knee pain If you find that your running is always caused by knee buckle, foot valgus, knee joint pain, pelvic shaking up and down, sitting running, etc., it may be caused by hip muscle weakness.
When the muscles do work, they can abduct the thigh.
Open your legs outward and keep your heels in contact but not separated.
There are many running partners around.
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Kneeling lunge before and after stretching the hip flexor, with both hands behind the neck or on the hips, keep the trunk straight, push the rear legs and hips forward, feel the stretch in the front of the thighs on the same side, pay attention to the front knee joints do not exceed the toes, keep breathing naturally, exhale and inhale forward.
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If you feel that you still can’t exert force and speed up when running hard, it may be caused by gluteus maximus weakness, At this time, we need to consider hip training to improve the strength of our gluteus maximus.
The effect of gluteal muscle weakness, and if the gluteal muscle is unbalanced, the body will be forced into a compensatory posture, which will increase the pressure on the musculoskeletal system, and eventually lead to tissue damage, irritation and injury.
There is an effective method to detect the strength of your hips.
The knees of the right leg are bent 90 ° and pushed back and up.
It can provide stability for the body, help runners maintain pelvic balance, and provide energy for running.
It is like a “motor” installed behind the human body to provide forward power for the human body and drive the human body forward.
Therefore, it is no exaggeration to say: stronger gluteal muscles = better running experience.
Having a strong hip is the key to a happy running life.
When you feel it, exhale, inhale and restore, the knee does not touch the ground, and the abdomen is tightened and does not shake.
The advanced version is in the supine position with one leg hip bridge, the upper back is on the sofa, the feet are on the chair, the knee joint flexion is greater than 90 °, the hands are naturally separated on the sofa, one foot is folded, the thigh is perpendicular to the ground, the hips are up to the upper part of the hips.
The hips do not touch the ground.
There are many reasons for these conditions, and the common reason is the lack of muscle strength.
Squat up behind the chair and stand in the lunge, with the back of the rear legs and feet above the chair, the hands behind the head or on the hips, the back straight, squat down, the knee joint does not exceed the toes, the knee joint of the rear legs bends, exhale and inhale when feeling up to the lower part of the hips.
This is closely related to runners who only run and hardly do strength training.
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The legs of the one leg hip bridge are separated in the supine position, the knee joints are bent and the toes are slightly outward, Put one foot away and make the thigh perpendicular to the ground.
When you feel it up to the hips, exhale and inhale.
Kneeling posture Superman’s legs are slightly separated and supported in a kneeling posture.
Your hands are under your head, your legs are straight and open outward, one hand is fixed to your hips, exhale upward to the outside of your hips, inhale and restore when you feel it, and your legs do not touch.
Squat, stand with your legs apart, toes slightly outward, hands behind your head or straight forward, back straight, squat to the lowest position, squat knee joints slightly over your toes, but not too large, exhale and inhale when you feel it up to the lower part of your hips.
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You want to better running posture, avoid pain, and improve speed, Then the following hip training can not be less.
Knee buckle, or knee valgus posture; 3.
After running for a period of time, they feel uncomfortable in the knee or ankle.
The right knee is slightly bent and pushed back and up.
How do you measure your hip strength? If you often sit for a long time, the strength of your hips is gradually weakened, because you can’t use the muscles of your hips when you sit down.
As shown in the figure: 1.
It connects the bone basin on the top and the thigh bone on the bottom, but it is a deep muscle, which will always be ignored.
The right knee is bent 90 °, and the right leg is straightened and circled counterclockwise.
When there is feeling on the upper part of the hip, exhale, inhale and restore, and the abdomen is tightened without shaking.
If your hips swing left and right and are not stable enough, it means that your hip strength is still not enough and your pelvis is not well stable.
The hands are supported under the shoulders.
The functions of gluteus minimus, gluteus minimus and gluteus medius are almost the same.
The hands are supported under the shoulders.
When you feel it, exhale, inhale and restore, and the hips do not touch the ground.
After the kneeling position, the legs are slightly separated and supported in the kneeling position.
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At this time, you need to consider hip training to improve the strength of our hip muscles.
Only the hips exhale and inhale when they feel it.
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