A quick glance at social media celebrities will confirm that a toned, muscular backside is in fashion. While J.Lo status isn’t everyone’s goal, there are clear benefits to being able to utilize your glutes on an everyday basis, both in and out of the gym. Yet there are tons of people — even highly active ones — who have what’s called “sleepy” or weak glutes. “I believe this has been a problem for long time, but it’s getting worse due [to] the time we are seated during work, driving, video games and computer and phone usage,” explains杰奎琳·凯利(Jacqueline Kelly),经过认证的私人教练,位于科罗拉多州威斯敏斯特的认证力量和条件专家和心理技能教练。
你为什么要关心?好吧,有两个主要原因:首先:“当您唤醒臀部并提高激活它们的能力时,您会重新获得最大的力量肌肉,从而提高速度,力量,跳跃能力和爆炸 - 所有这些都是所有的主要因素运动表现。”威廉·凯利(William P. Kelley), DPT, a physical therapist and certified strength and conditioning coach based in Miami, Florida. That’s because the gluteus maximus is not only the largest muscle in your core, but also the largest muscle in your body. Second, “it also helps in everyday life, as the glutes help to stabilize your back and provide you with more efficient lifting, stair climbing and even standing capabilities.”
当然,大多数臀部弱的人都没有意识到自己可以从一些以臀部为中心的运动中受益,但是专家说,有很多迹象值得注意,尤其是如果您定期在健身房里度过时光。如果这些听起来像您一样,私人教练或物理治疗师可以提供特定的锻炼,以增强臀部,以为您的日常运动带来更多的力量和稳定性。
YOU HAVE UNEXPLAINED KNEE PAIN
One of the most common indicators of glute weakness, regardless of your sport, is knee plain. “When your glutes are weak, the hip can’t control the femur as well, which means less stability,” Kelly explains. “The knee can only do what the foot allows it to do and what the hip can control. So when you are getting up and down, lifting heavy weight or running with weak glutes, the knee becomes less stable and can become injured more easily.”
YOUR LOWER BACK IS ALWAYS SORE
根据凯利(Kelly)的说法,对于昏昏欲睡的臀部的人来说,另一个主要的疼痛部位是下背部。她说:“有两件事(当臀部虚弱时)首先发生:髋关节移动性和腰痛的丧失。”“如果您的臀部无法进行适当的运动范围,那么背部会感到疲倦和受伤,因为它的肌肉太努力了。”如果您正在执行不直接针对背部的练习(想想:硬拉和下蹲),但是后来感到下背部酸痛,那么髋关节移动性的机会很大,您的下背部正在弥补。
To test your hip mobility on your own, one of the easiest ways is to do a deep squat with your hands above your head. “Stick your butt out like you are going to sit in a chair, and see if you can keep your heels on the ground without flaring your feet out,” Kelly says. If you can’t do this, it could indicate weak glutes as the source of poor hip mobility.
你的臀部永远不会酸痛
Kelleys说:“如果您执行以臀部为主的运动(例如下蹲),并感觉到最小的臀肌酸痛,而肌串弦则更多,那么这是臀肌无力的功能指标。”通过学习在执行这些练习时激活臀部,您将在加强它们方面取得了长足的进步。
你有无法解释的张力头痛
While this is definitely on the rarer side, it happens. “When the glutes are weak, we lose fascial tension around the hips, and we need that tension to move forward,” explains Kelly. “Without it, we overuse the neck extensors, and this can cause a headache.”
YOUR POSTURE IS OUT OF WHACK
如果您注意到自己在桌子上或经历日常活动时闲逛,那么您的臀部和核心的其余部分很可能很弱。“如果臀肌不活跃,脊柱开始懒散,使其他一切崩溃。”Kenny Santucci, program manager at Solace New York.
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你不能隔离他们
Awareness of, and ability to tense, a specific muscle in your body on demand can be a good indicator of how strong that muscle is. “When laying face down, if you cannot independently squeeze one glute and then the other with strong and equal force, it is a strong indicator of poor glute activation and control,” Kelley says. To test this at home, simply lay on your stomach and place your hands on your backside. Try to squeeze each side of your glutes independently. If you can feel a difference or can’t feel the muscle tensing strongly, you may want to check in with an expert to learn how to utilize them for greater fitness gains and reduced risk of injury.