The importance of hips to runners

Buttocks not only attract attention on appearance, but what function does the developed gluteal muscle have in function? For runners, what is the special significance of practicing gluteal muscles?

The muscles of the buttocks are mainly composed of gluteus maximus, gluteus medius, and gluteus maximus. Especially the gluteus maximus, the gluteus medius muscle plays a very important role in completing the running movement.

I do not know if you have noticed that the sprinter's gluteal muscles are well-developed. When we run, gluteal muscle contraction is the main driving force to advance the body. Sprinters need a lot of explosive power. The supply of this force does not come from their legs, mainly the core of the gluteus and flexors.

Runners with weak gluteal muscles have poor pelvic stability when they run. Conduction can easily cause low back pain and affect the stability of lower limbs and increase the risk of injury. It is also easy to make muscles such as the back of the thigh, calf and other muscles to compensate, causing a variety of health problems.

Therefore, runners need to strengthen the gluteus muscles and other core muscles to prevent injuries. These major muscle groups strengthen the runners' motivation to advance and maintain a better running position.

Is your gluteal muscle still okay? Quickly stretch your hip muscles!

These five stretching exercises can strengthen the exercise of the hip muscles and make the hip muscles active.

Knee hug

1, face up on the floor. Bending his knees, pull the thighs to the chest position, while the chin is lowered and the shoulders are lifted from the floor as much as possible without physical discomfort.

2. Hold stretch for 10 to 30 seconds.

Horizontal 4 font

1. Lay on the floor with your face facing up, and bend your legs. One leg crosses across the thigh of the other leg and assumes a "4" posture. Stretch your arms around the leg on the floor and pull it toward your chest.

2. Hold stretch for 10 to 30 seconds.

3. Repeat the above stretching exercise with the other leg.

Sitting 4 font

1. Sitting on the floor, straighten one leg forward; cross the leg of the other leg across the leg of the leg and assume a “4” posture. With the hip as the axis of rotation, move the chest toward your legs.

2. Hold stretch for 10 to 30 seconds.

3. Repeat the above stretching exercise with the other leg.

Dancer action

1, face down on the floor. Lift the upper body from the floor and then support it with both hands. Bend a knee and place it under the other leg.

2. Hold stretch for 10 to 30 seconds.

3. Repeat the above stretching exercise with the other leg.

Dynamic tuck

1, feet standing together. One knee forward and lift up towards the chest.

2, arms around the cheekbone and pull his knee to the chest.

3, put the feet back to the floor, while releasing the stretching movement.

4. It should last 1 to 3 seconds each time a series of actions are repeated. Repeat 10 to 12 times in a continuous, controllable, and smooth sequence.

5. Repeat the above stretching exercise with the other leg.