Activation of the glutes for athletes
If you sit most of the day, you may have weak glutes and hamstrings narrow. Use this program to activate the gluteal muscles to make your buttocks burn during a workout. To maximize the proper involvement in the program, follow this basic procedure and activate the buttocks as the first part of your warm-up before workouts or after long sitting.
1. Attacks
Lunges – one of the most difficult exercises from a technical point of view, therefore, to achieve the effect of exercise it is important to study all the nuances of technology. You can perform lunges with no equipment, with dumbbells or a barbell, gradually increasing the weight of the weights. Since the attacks have many modifications, then you can even make a complete workout for legs and buttocks, consisting of some attacks!
Do it correctly:
1. Start position lunge forward and lower the rear knee to the floor.
2. Move one hip forward, the other down to the floor. Feel the tension in the torso, the hips.
3. Hold this position for 20-30 seconds and repeat on the other leg.
4. Be sure to keep front knee over or behind the ankle, not in front of her.
2. The bridge
Exercise "the bridge" is the first and usually the easiest way to get the glutes to work. The movement is small and targeted, so do it slowly and you will feel your glutes "Wake up".
Do it correctly:
1. Lie on your back and place your arms at your sides, bend your knees and place your feet on the floor.
2. Tighten stomach muscles and buttocks
3. Lift hips to create straight line from knees to shoulders
4. Hold in this position for 20-30 seconds
If the hips SAG or fall down on the floor.
Be sure to squeeze your buttocks tightly and relax your hamstrings. You may have to put his hand on the hamstring, so they stay soft.
You may have to start position holding the bridge for a few seconds until you build up your strength. It is better to hold the correct position for a shorter time than keep longer in the wrong position.
3. The extension of the thigh
To get the glutes to work, use the exercise on the extension of the hips. To isolate the gluteal muscles and reduce the involvement of hamstring tendons, it is better to perform the hip extension in quadruped position, and not in a prone position (face down).
Do it correctly:
1. Start with stands on all fours
2. Squeeze your buttocks and press to stabilize the spine
3. Focus on reduction of left buttock. If necessary, check the reduction hand
4. Slowly lift the left leg up keeping the knee bending at 90 degrees
5. The left thigh should be nearly parallel to the ground
6. Slowly lower and repeat 10 lifts on one leg
7. To increase the intensity of this exercise, hang the weight over the knee or ankle
4. Bridge with one leg
Once you've mastered the basic bridge, you are ready to proceed to exercise the bridge on one leg.
Do it correctly:
1. Lie on your back and place your arms at your sides, bend your knees and place your feet on the floor.
2. Tighten your abdominal muscles and buttocks, lift your hips, creating a straight line from knees to shoulders
3. Slowly raise and extend one leg, keeping the pelvis flat. If your feet SAG or drop, place the leg back on the floor and do a regular bridge until, until you get stronger
4. Hold the position for about 10 seconds or less and repeat with other leg
Remember to keep the hips level throughout the exercise. It is better to hold the correct position for a shorter time than keep long in the wrong position. If you are unable to hold this position, return to the basic bridge exercise to gain endurance, and then go to the bridge with one foot.
When you become stronger you can hold the position longer or do 10 repetitions of lifting and lowering on each side, before switching to the other leg.
5. Abduction of the hip sideways (clam)
The first three exercise to activate the gluteal muscles are targeted on the gluteus Maximus muscle, which is the main driving force during extension of the hip. This next exercise focuses on the gluteus Medius, which fires during hip abduction and rotation. Use the clam exercise.
Do it correctly:
1. Lying on your side, bend both knees and Flex the hips to 30 degrees
2. Keeping your heels together and the pelvis fixed, open his knees, clenching his buttocks
3. Repeat the exercise slowly 10-15 times on the side
