Insufficient glute medius strength, don't worry! As long as 3 actions, let you 'power like a cow'
Before we started strength training, after years of experience, the most important step is to choose the right movements, just like finding the right doctor when you are sick, you can prescribe the right medicine. The same is true for our movement training. Find the right training movements for the target muscles and strengthen the exercises. If the strength of the glute medius is insufficient, friends, don't worry, practice the following 3 actions to improve the strength of your glute medius.
The strength of the gluteus medius has a great impact on our running. When running, the gluteus medius plays an important role in the stability of our pelvis. There are many runners who often twist their buttocks during running. Some runners say that it is caused by insufficient core strength. To sum it up is too comprehensive. In fact it is affected by a lack of strength in the gluteus medius.
When we are running, our left and right legs alternately move, which causes our pelvis to tilt to one side, which will make our center of gravity unstable. In order to avoid accidental injuries, the gluteus medius must use a lot of The strength pulls the pelvis back to its original physiological position, so that the pelvis can avoid the situation of one high and one low. If the strength is insufficient, the above running situation will occur.
In running, the gluteus medius also controls the external rotation of the legs. When the gluteus medius has sufficient strength, it can stabilize our knee joint. On the contrary, if the strength is insufficient, the legs will be contracted inwardly, which will increase the impact of the movement on the knee and cause excessive wear and tear of the knee joint.
Secondly, some people's gluteus medius is naturally weak, and the stability of the inward buckling of the knee and the joint is not enough, resulting in excessive force on the iliotibial band, causing it to feel fatigued and tense. In short, the strength of the gluteus medius increases, the runner's athletic ability will be strengthened, and the running quality will be improved.
How to exercise the gluteus medius, 3 exercises can help you.
- Seated hip abduction
Adjust the position of the baffles on both sides of the thighs, sit on the abduction training machine, and place both feet on the pedals to ensure that the distance between the feet is as wide as the shoulders, and the feet are stretched out and close to the outside of the thigh. Keep the upper body upright, the back is close to the back of the chair, and the hands hang down to the sides of the body to grasp the handle of the abduction trainer to maintain the balance of the body. With the flaps open, when the distance between the legs is maximum, the peak is contracted for 2 seconds, then the hips are contracted to slowly return the legs to the starting point, and the movement is repeated. Note that during the movement, focus on the target muscle group.
- Recumbent straight leg side raise
Lie on your back on the ground, flex your left arm and place your elbow on the side of your left ear, place your right arm flexed and elbow on the middle of your chest, palms down, straighten your legs and touch the outside of your left foot on the ground to maintain your balance. Lift the leg directly above the body, so that the hip is stimulated by a strong abduction force. When the leg reaches the maximum limit, the peak contracts for 1 second, then lower the right leg to the front of the left leg and repeat the action.
- Standing straight leg side raise
First adjust the weight of the tensioner, fix the pulley, stand beside the tensioner, tie one end of the tensioner to the ankle of the left foot, hold the handle of the tensioner with the right hand and straighten both arms, bend the elbow of the left arm so that the left hand is on the left At the waist, support the right leg straight on the ground to keep the body stable, and the left leg is in front of the right leg. At the beginning of the movement, straighten the left leg diagonally upward to the left to ensure that the angle between the left and right legs is 30 degrees, and contract for 1 second at the peak, so that the hip has a strong sense of abduction, and then slowly lower the left leg and return to the original point. .