Don’t feel like practicing buttocks? How to find the feeling of exerting strength on your buttocks!

In the previous article "Squat and practice buttocks? (1) Why can't I find the feeling of hips?" We talked about:

　　Many people have poor buttocks in squats and hard-pulling hip bridges, and they almost cannot feel the force of the buttocks. The biggest reason is that our buttocks lose their original function due to the sitting lifestyle and poor training!

　　　Long sitting makes the hip flexor muscles in a stiff state, limiting the function of hip extension,

　　　Longly sitting and bad exercises make the buttocks slowly weaken the function of the hips, and the nerve connection becomes slow and weak! The efficiency of use is reduced

　　So in order to better make hip exercise more efficient, no longer the dilemma of the hip play disappear, you need to improve these conditions!

　　1. First of all, you need to improve the stiff hip flexor muscles!

　　Disrestrain the overactive areas, namely the hip flexor muscles, the back of the thighs and the hip adductors. Mainly through the roller massage Foam Roller plus static stretching. For details, please see: "How to Improve Hip Flexor Stiffness"

　　2. Buttock activation (establishing a link between muscles and mind)

　　There is little poor feeling of hips, but a "nerve" problem. The buttocks do not retract the nerve drive from the central nervous system, which makes it impossible to trigger the gluteus muscles.

　The purpose of this stage is to activate the sleeping (shutdown) muscles, focus all the attention in the brain on the buttocks, and close your eyes. Feel your butt working! To build a link between muscles and mind!

　　The functions of the hips (glutes, gluteus medius, gluteus minimus) are mainly stretching, abduction, and external rotation of the hip joint!

　　We will choose some easier training movements to find the presence of the hips!

　　Action 1: Bridge style

This is a great job of starting the gluteus maximus. The elastic band on the knee cover can increase the starting training of external rotation of the hips.

　　Hip upward Push! Please keep the shoulders to knees straight at the top of the movement. Please note that the hip muscles are tightened (butt clamped), while the muscles on the back of the thigh are relaxed. When moving, you should pay attention to using the core muscles to maintain the normal position of the trunk! Do not push the hips upwards too high, tighten the abdomen to prevent excessive stretching of the lower back.

　　Action 2: Prone to stretch the hips

　　Single joint training is to feel the strength of hip extension. What you should pay attention to is the flexion and extension of the driving point from the hips, not the spine !Are the same length of the back and abdomen, and the spine is always neutral.

　　When getting up, focus on the buttocks, imagine it is clamped up with the strength of the buttocks. You can hold your buttocks with both hands, and clamp your buttocks when you reach the top, and touch the hard ones with your hands!

　　Action 3: Clam Style: Activate the hip abductor (glutes medius).

This is a simple and effective action! Use lying on the side! Abducting the hips and activate our gluteus medius! Put an elastic band on the knee!

　　Action 4: Kneeling hip abduction

　　　Activate the gluteus medius, hip external rotator and gluteus maximus. During the movement, pay attention to maintaining stability of the upper body, do not flex the spine, and let the gluteus medius drive the movement!

　　5. Strengthen (Reinforce)

　　After the above activation training, your buttocks will begin to have a sense of presence!

　　At this time, you will do squats, deadlifts, and related movements It will be easier!! The movement is still the same. Focus on the buttocks and always maintain tension on the buttocks. The movement can be tightened all the time when the movement goes from low to upward. Take Romanian deadlift as an example!

　　When bend over and bend down, push the hips back and feel the hips being slowly stretched and full of tension. At the lowest end, focus on the buttocks, tighten (must not relax)! You can push your knees slightly outward, imagine your feet are like spirals The stage of stretching hips upward: be filled with tension at the bottom, tighten your buttocks, and quickly stretch your hips upwards (push your hips forward), and feel like your hips are like a pulling bow!

The top of the movement is the same, clamp your buttocks, clamp your butts hard, and don't relax!

The same is true for squats, especially at the bottom of the movement (the lowest point of squats). Be sure to hold it hard, and your buttocks are tight and full Tension, when squatting up, I feel someone holding your hips upwards! You must feel the tension of your hips throughout the process!

6. Integrate into life!

　　Let the habit of using your hips be integrated into your life. When walking, go up the stairs, sit down and get up, bent over to get things, and all feel the feeling of hip stretching and exerting force on your hips, making your buttocks more and more efficient! Your life will also become better!

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