We all know that the hip muscles are a very important muscle group, they are the source and motor of power!
But not everyone can effectively make their gluteal muscles play their due role
Amnesiac gluteal muscles!
The gluteal muscles are one of the muscles in the human body that are easily inhibited. There are several main reasons for this:
For example: The hip flexors are too tight or shortened, causing a reciprocal inhibition effect on the gluteal muscles, or over a long period of time. Sitting for long periods of time and poor posture can also cause the gluteal muscles to be inhibited.
In short,, the biggest cause of gluteal muscle amnesia is that the gluteal muscles are not used (inactivity). If you do not continue to use a certain muscle, it will gradually lose its function. .
If you look at electromyography, you will find that many muscles are often activated in daily life actions, such as standing up from a chair, climbing stairs, and picking things up from the floor. The quadriceps are often activated. is activated.
However, the gluteal muscles are rarely activated in daily life. The average person's gluteal muscles are only activated by 10% from sitting to standing up. However, people with a sitting lifestyle generally walk at an ordinary walking speed. The gluteal muscles are used very little. Only heavy or explosive movements such as squats, deadlifts, split squats, hip thrusting, running, jumping, etc. will highly activate the gluteal muscles, but most modern people rarely do this regularly in their lives. perform these actions.
Restart the gluteal muscles:
When your muscle working ability is not so efficient, you have to go hard and train. The result is that you can’t feel the presence of your buttocks no matter how deep you squat!
You need to activate your muscles
Use some techniques to activate your gluteal muscles to reconnect neuromuscular movement control and strengthen the recruitment of nerves to muscle units. , to wake up the weak and inactive muscles and make them easier to activate. Teach your hip muscles to start and work quickly during exercise, and then you can focus on training muscle strength and muscle hypertrophy.
The following introduces several starting methods:
1. Isometric contraction training of gluteal muscles
Isometric contraction is a good way to start at the beginning Ways to increase neuromuscular control connections
Here are two methods recommended:
Use the standing position, just stand up straight, then clamp your buttocks hard, hold your buttocks with your hands, clamp your buttocks hard, and imagine someone is going to burst your ass, making your buttocks as hard as a rock! , hold for a few seconds, then relax, and do it back and forth 10 times! .jpg" width="602" border="0" height="391" alt="" style="cursor: pointer;" />
Lie on your back and press your hips. Use the same technique to lift your hips. Push up, then contract your gluteal muscles isometrically, and try to tighten your butt!
2. Dynamically activate the gluteal muscles with low load
When you find some hip feeling, you can try adding dynamic freehand bridges, prone hip extensions, freehand squats, Hip Hinge and side clam poses are all good Choose!
3. Start the elastic band around the knees and ankles
No weight-bearing squats and bridging with elastic bands on the knees are very effective ways to activate and warm up the gluteal muscles. In addition, various elastic bands, such as x-elastic band walking and sumo walking, are also very effective. They are all good starting actions.
4. Single-leg action
Traditional single-leg training includes Bulgarian single-leg squats, step-ups, and bows Step Squat, Romanian Deadlift, SingleLeg bridges and single-leg hip extensions, etc.
Don’t do it too hard. When you do it too hard and no longer feel that your buttocks are the main workers, then don’t do it. They are harmful to you. It’s too advanced. If you can feel your weaker glutes working during these movements, include them in your training schedule.
Final tip:
Automation is our goal. We hope to eventually train the gluteal muscles to activate automatically without thinking when extending the hip. Of course, a good pre-training session still requires a start to wake up the muscles.