As for muscles, you need to be strong to stay fast and painless. strideMost people Quadriceps, Hamstrings, Gluteal musclesWhen calf.. However, another muscle group that plays a role in keeping walking efficient is the adductor muscle of the hip, or what most people call the inner thigh.
Here’s what you need to know about this important muscle pack and how you can strengthen them. Improve running performance..
What is the hip adductor muscle? And how can it help you run?
Four muscles, including the adductor longus muscle, the adductor brevis muscle, the thin muscle, and the adductor longus muscle, make up the main hip adductor muscles.
With their most basic function, adductor muscles help bring your feet back to the midline of your body and play an important role in pelvic stability. Cameron YuenDPT, CSCS, Physiotherapist Tailor-made treatment physiotherapy In New York City. Pelvic stability is key to keeping your lower back aligned while running, as well as keeping your upper and lower body aligned.
“I know what you’re thinking. Why is laterally moving muscles important when you’re not running sideways?” Kelvin GaryNASM Certified Personal Trainer and Owner Body space fitness In New York City. “These are laterally acting muscles, but we must first consider their role in stabilizing the hip and femur. [thigh bone], Prevents the pelvic level and femur from collapsing laterally. This is especially important at the grounding area. Walk cycle.. ”
Think about landing on a run. You are standing on one leg and want to turn your knees straight forward. I think that is the direction you are aiming for. If the hip adductor muscles are weak, the knee may land with the knee lying outward. This can lead to various problems in the kinetic chain. injury..
In fact, one study The strength of the isometric hip adductor muscle, announced in 2020, was found to be a predictor of inguinal injury in professional soccer players.another study Was announced in Nature In March 2022, the strength of the adductor muscle of the hip joint ( Hip abduction muscle strengthOr the muscles on the outside of the thigh) Balance When Ankle mobilityAnd should be taken into account when designing the program Prevent lower limb injuries..
In addition: Overactive or tight adductions can be created Muscle imbalanceAnd as knees, hips, or lower back pain.. “If you’re experiencing this kind of pain, first try to assess which muscles are overactive,” says Gary.He suggests Foam rolling The muscles around the waist and the inside of the thighs that help loosen the lower body and see how it feels.
Remember, it’s not just Injury preventionMakes the hip adductor muscle an important player in running performance by balancing and keeping walking on a plane that moves forward efficiently.
“The adductor muscle is also a powerful muscle for hip extension and moves the hind legs while running,” explains Yuen. “Often because it’s a very strong muscle Hamstrings When you see Hip extension.. Therefore, developing a strong adductor muscle will help you make stronger progress while running. “
When it comes to running, you need to make sure that your hip adductor muscles are strong, Hip abduction muscle.. This creates symmetry in your body and helps you become more efficient and strong. Here’s how to target these adductions:
5 Hip adductor muscle exercise
How to use this list: One or all five of these exercises, the next lower body or Whole body strength training Day. Follow the people below for each exercise.
1. Cable hip adduction
Stand next to the cable machine or loop long Resistance band Around a heavy anchor. Place the loop around the ankle closest to the anchor. This is the starting position. Stand firmly on the outer legs and slowly lift the inner legs toward and across your body without rotating your hips, pelvis, or shoulders. It slowly returns to the starting position. repeat. Repeat 8-10 times, then switch legs.If you need to add, grab the side of the anchor or cable machine Stable..
2. Wide stance deadlift
Stand about 2 feet apart with your legs wider than your hips. Lower the kettlebell forward with both hands, keep your chest high, keep your back flat, and bend your knees slightly. As you lower your weight and torso toward the floor, push your hips straight back and hinge your hips. Push your legs, stretch your hips, and stand up. repeat. Repeat 10-12 times.
3. Single leg hip thrust
Start sitting on the bench. Keep your feet out until your body is on the inverted table top and your back is leaning against the bench. Lift your left foot off the ground. Keep your right foot flat and slowly lower your hips toward the ground. Then push your right foot back and your body will form a straight line from your head to your knees. repeat. Repeat 10 times, then switch legs. Secure the core and constantly push in the chin.
4. Copenhagen isometric
Place the bench, step, or chair next to the right side and place it on the side plank of the left forearm, the upper right leg of the bench, the lower left leg under the bench, and the floor. Push your forearms into the ground, press your upper limbs against the bench, and lift your hips so that your body is straight from your head to your heels. Then lift the lower leg completely off the ground and push it into the bench. Hold for 15-20 seconds. Then switch sides and repeat.
5. Adductor muscle slide
Stand with your feet slightly wider than your hips, your left foot on the glider, and your right foot firmly on the floor. This is the starting position. Slide your left foot sideways until your foot is wider than your hips. Bend your right knee slightly. Using the right standing leg, pull the left leg back to the starting position and engage the inner thigh. repeat. Repeat 8-10 times, then switch sides.
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