● activate your hips and lift your right leg with your thigh 5 ~ 8 cm from the ground.
● hold the position for 1 second and return to the starting position.
● put your arms directly on your sides, palms down.
03 description of single leg hip bridge action ● the starting position is the same as that of double leg hip bridge.
02 hip bridge action description ● lie on your back with your knees bent to 90 degrees and your feet slightly close to your hips.
Among the hip muscles, the two most important muscles for running are gluteus maximus and gluteus medius.
For more details on activating muscles and healthy running, please refer to warm-up exercise: a warm-up training system to optimize sports performance and prolong sports career and no injury running method-.
● hold this position for 1 second, return to the starting position and change legs.
06 description of movement of elastic ring moving (forward) ● stand with your feet separated and the same width as your hips, and the elastic ring is set above your ankles.
Slightly bend the hips to the competitive preparation position.
● repeat the required number of times or hold the end position until the required time is reached.
● lift the right heel off the ground, push the left heel hard on the ground, and lift the body up to the hip bridge position.
In running training, many runners may focus on limb training, but in fact, hip training is also a part that can not be ignored.
● push the left leg on the ground and move the right leg to the right at the same time.
Since hip muscles are so important, how should we exercise? Here are 6 actions to activate hip muscles.
Repeat the required number of times.
05 description of moving (lateral) action of elastic ring ● stand with your feet separated and the same width as your hips, and put the elastic ring above your ankles.
● hold this position for 1 second and return to the starting position.
Hip muscles are closely related to the stability during running.
Take a small step back to your left leg and bring your feet back to hip width.
Let’s move together! 01 description of prone leg lifting action ● prone (face down) posture with arms bent on the side of the body.
● push your heels down to support your body so that your shoulders, hips and knees are in line.
● move forward in a slow motion, always keeping your feet hip width apart.
● repeat the required number of times or hold the end position until the required time is reached.
Having developed and powerful hip muscles can not only improve the performance of running, but also reduce the risk of running injury.
● slowly extend the right leg, hold the position for 1 second, return to the starting position, and repeat with another leg.
Gluteus maximus is the most important muscle in running.
Although the gluteus medius is small, it plays a very important role in the process of running, that is, stabilizing the pelvis and knee joint, because it connects the pelvis upward and the femur downward.
The developed and powerful gluteus maximus drives the human body forward like a motor.
Repeat the required number of times.
● repeat the required number of times.
Most of the hips are composed of gluteus maximus, which is divided into three layers and tilts downward from the outside behind the iliac bone at an angle of 45 degrees.
Heel on the ground, toes up and off the ground.
● lift the right heel off the ground and push the left heel up to the hip bridge position.
● below the gluteus maximus, the gluteus medius and gluteus minimus are embedded in the upper part of the femur at the greater trochanter.
● the outermost muscle is called gluteus maximus, which is responsible for contraction and allows the hip joint to extend and rotate outward; The gluteus maximus will continue to extend downward along the outside of the thigh as part of the tensor fascia lata.
● next to the gluteus medius is the piriformis, which is responsible for hip stabilization and adduction.
● squeeze your hips as if you were holding a coin with your hips.
04 description of single leg hip bridge + leg flexion and extension action ● the starting position is the same as that of double leg hip bridge.
● repeat with your left leg.
Slightly bend the hips to the competitive preparation position.
They pull their thighs outward, in which the hip is a fulcrum.
Such a growth position determines that it becomes the key to running stability.