The muscles of the buttocks, specifically the gluteus maximus, medius and minimus, are some of the most important muscles to generate speed and power during many athletic movements. The gluteus maximus is the biggest muscle in the body, as well as one of the most powerful, and plays an important role in running and jumping. For an athlete, a backside strong is essential to prevent injuries, maximizing the acceleration and power and to improve the overall performance of sports.
Many people today, including athletes and non athletes, have buttocks malfunction due to the excessive amount of time that everyone is seated. Long periods of time spent in the sitting position can damage your health in a variety of ways, including buttocks weakened, inactive, tight hamstring and hip flexor tight. During the year, buttocks malfunction can cause the tendons and muscles of the lower back become too much and more prone to injury. To prevent such risks, it is useful to actively participate and strengthen the muscles of the buttocks, so they can do what they should do.
Athletes in almost all sports may be actively engage and strengthen the gluteus. But before diving in gluten strength exercises, it is useful to do some exercises of activation in gluten essentially “wake up the buttocks” and make the ass goodbye properly. Once activated, the buttocks may respond more readily to a variety of exercises to strengthen target, including the following.
Lunges 1 floor
Young woman stretching
Mike Raabe / name of Corbis / Getty
The boat walking is another great gluten strengthen what can be done with or without weight gain. Once you have practiced the basic motion pattern, performing walking lunge while holding dumbbells of exploitation not only builds in gluten strength, but also involves the quadriceps, hamstring and stabilizers of the core while improving the flexibility of the hip.
Read more about how to make the boat move with safety.
2 weighted step UPS
Stage of weighted
Considered the above step. Medicalrf.com
The step is a weighted exercise straight to the direction the buttocks while minimizing stress on the knee joint. Starting with a bank more low and little or no weight, you can slowly accumulate in gluten strength and power. Working individually in each leg, you can avoid favoring one side, as can happen during the movement of complete sets. As the above step becomes more easily and you have more control of the movement, simply add the time for step and add weight.
You can use a weighted vest, a bar or weights to increase the resistance of this exercise. The key to a good step above is to maintain control and keep your knee tracking forward instead of caving in.
Read more about the benefits and changes to the step-up exercise weight.
The exercise of single leg bridge 3
The bridge leg simple exercise
Office of the bridge of hand only. Hamish Blair / Getty Images
Another excellent ass exercise that isolates each side providing gluten activation is the bridge single leg. If you are just starting out, you may want to use the office of the bridge pattern until you build enough strength and stability for a bridge only leg without compromising your form. You can tell if you are not ready for the bridge only leg if you see your hips sinking to the side during the movement.
Read more about how to do the exercise of single leg bridge safely.
4 extension of hip on the exercise ball
Extension of the hip in the exercise ball
Extension of the hip in the exercise ball. (c) Carol Schiff / Getty Images
An extension of the hip in the exercise ball is extremely challenging. It seems simple and direct, but the stability necessary to master this movement takes a little practice. Executed properly, aims at the hips and buttocks, hamstring, involve a variety of stabilizers minors through the hips back and core. To reduce the difficulty when you start to roll forward further to support more of the hips and pelvis. As you improve, you can increase the difficulty of reversing a bit to increase the length of the leg.