Month: November 2020

Exercises and stretching the hip muscles

– Exercising the hip muscles in the following poses. You can focus on a number of reps. (for example, 10-20 per set, depending on your strength) or circuit or circuit training (45-60 seconds of each exercise with 15 seconds of rest) for beginners. Perform 2 sets or complete 2 rounds. For experienced players, perform 3-4 sets of sets or complete 3-4 rounds. During round, rest for 1-2 minutes and to build balanced and avoided muscles. Avoid overloading your muscles. Get enough rest throughout the week and add exercise to your core, back, and upper body.

#Hip

Squats for Barbell, or Add 1.Weighted
2. lunges
3. Romanian Deadlifts,
4.-Ups the Step Example
5. Sprints
6. Glute Bridges is
7. with Yoga Postures


After exercise, then the hips. To stretch the lower body for 5-15 minutes can be used as follows.

1. Forward Fold
– Stand straight and lean forward so that your fingertips touch the toes. Hold for 15-30 seconds.

2. Foam Rolling

– If there is pain in the muscles of the buttocks (The side effect is pain in the hip area.) Use a foam roller to roll the back of the hip with both legs crossed. Roll the foam back and forth to the back of the hip with light pressure. Approximately 30 seconds each time

3.Cross-legged gluteal stretch

– Stand straight with the knees bent on one side. And put it on the other leg With the ankle next to the knee of the other leg Move your hips back like squats and extend your arms forward to create balance. The standing leg should descend almost parallel to the floor. The crossed knee should be in a bent position. By bending out to the side to help stretch the muscles of the hip area

4. Hip flexor “crescent” lunge

– kneeling on one knee And the other knee is bent forward and the front leg is parallel to the floor. Raise your arms above your head in a straight line from your head. Spine and pelvis And switch by trying to push the leg back up in a straight line And let your hand rest near the foot of the front leg Do alternately By doing and holding each position for about 10 seconds
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Precautions for exercising the hip muscles

– One thing to be aware of while doing hip exercises is that you should not force the glutes while doing bridges, bridges, or any other posture, as this will negatively impact the lower back and the Sacroiliac Joints. Fully develop the hip muscles So it may start by tightening the buttocks first (Before starting to exercise in various positions) to use the muscles at the correct point. And relax the contraction when exercising in other positions.

 The spine should be straight. The core of the body is in use. And contract the hips as much as possible while doing yoga or other exercises. Hips should not turn out too far. In building equal strength across the body Exercise that involves the muscles of the front of the thigh should be added. Muscles of the legs, back, calves, and core of the body In addition, the number of reps per set can be increased. Or keep increasing weight To strengthen the leg muscles Which must be confident that it is not overdoing.

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Let’s exercise the hip muscles !!!

 Gluteus Maximus is one of the muscles in the hip area. And is one of the largest muscle groups in the human body. Most people think that the glutes are the only part, like the buttocks. In fact, the hip muscle consists of three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. hip It is the largest of these 3 muscles and supports the other two.


In a group of people who exercise regularly, hip muscles are quite strong. Because it is required to support the bone under the ray (The innermost spine or sacrum) and the femur (femur), middle and lower part of the body, which are attached to the hip muscles. The hip muscle groups help to lift weights and bend down to sit, push up stairs, jump, and balance the lower body. To build lower body strength Therefore, the hip muscles should be exercised along with the rest, such as the thighs (Quadriceps) and calves.

What functions do the glutes (glutes) muscles do?

The main function of the hip muscles is the strengthening of the pelvis and the extension and rotation of the hip. It also helps to stretch the knees. By lifting the Iliotibial Band, it helps to lift up and lower down on the floor, supporting the spine in an upright standing. And reduce pressure on the lower back Which has strong hip muscles useful as follows.

1. Helps in running and strenuous activities and lifting
Such as walking up the hill Or normal walking It requires strength of the hip muscles. Including jumping and running.

2. It helps to support the pelvis and hips. In balancing the body when more force and weight are transferred from the lower leg muscles to the upper body. Strong hip muscles will help prevent injury and improve exercise performance.

3. Support the back muscles Among patients with low back pain Many experts have recommended strengthening the hip muscles. To help improve personality and transfer pressure from the back muscles.

4. Stabilize the femur (Femur and thighbone) The thigh bone is connected to the hip socket with the hip muscle as a support. In addition, the hip muscles help to rotate the thigh bone. Both in and out Including forward and back too.
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Common injury to the hip muscles

– The hip muscle is one of the muscles that are often not exercised correctly. If exercising other leg muscles, such as the front leg muscles Then use the hip muscles to get too much weight May cause imbalance or lack of pain All leg muscles are at risk of being overloaded with repetitive exercises. May cause injury Or overtrain (Overtrain) due to insufficient rest or stretch between sets during exercise. On the other hand Hip muscles may not be strong because there is not enough exercise, such as sitting at a desk for hours a day and less body movement
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Risk Behaviors Causing Weight Training Injuries

 Weight training is a resistance exercise, whether it’s your body weight. Or weighting by equipment To increase muscle strength and size Which is the use of muscles for exertion Resulting in the possibility of injury that is always present. Today we look at the risk behavior that What will cause that injury What can be caused by.

1. Forbearing beyond one’s own strength

Each person’s muscles are not the same strength. The first thing to think about It is important to know your own strength first. Therefore, it should be practiced by Gradually climb from light before chasing heavy, without lifting or playing too hard. And forcing too much to be able to play This will cause very high muscle injuries and tears.

2. Lack of warm-up (warm-up)

Warm-up or warm-up It is something that everyone should do before any kind of exercise. To prepare the body to be ready to move Be active in exercise This will both increase the body temperature to keep the body warm. And including building joint flexibility Various tendons as well To prevent injuries that will occur while exercising that body grip.

3. Practice in the wrong form.

Training in incorrect form Or perhaps a slight change in the degrees of the practice may result in immediate injury. By doing this in violation of the nature of the human body, the tendons can be injured. Or including bones It can be broken as well.

4. Not enough rest

Lean rest can lead to fatigue, resulting in no training. Thus causing the possibility of injury easily Or including the practice of repeating the same muscle every day Until the muscles are continuously used hard And no time to recover Can also cause injuries

5. Use damaged equipment

It is very important to check training equipment. Should check the fullness And the strength of the equipment That it works fine or not Or support how much weight to play To prevent accidents which can lead to personal injury in use.
From the risks mentioned above, it is evident that injuries can happen over time. We should always be careful and avoid risky behaviors that cause injury. If you are not confident in playing, you should ask someone who has knowledge. Or find an experienced trainer To provide correct knowledge and put into practice to minimize the chance of injury. And play it safe enough 

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Body Type Body in various forms

 Many people have wondered if Do not eat this person and not get fat. Why do we only eat this? Why is this person so good in shape even though I rarely exercise? Today we have information about people in different shapes or body types to leave FitSchool people 
by genetics. According to international theory Given that there are 3 main types of body structure: Ectomorph, Endomorph, Mesomorph, and in this article, let’s see how each one is different.

1. Slim shape, Ectomorph

– Characteristics of a person with this type of body appear long arms, long legs, narrow shoulders, small hips, small bones and joints Including the musculature that looks slender Have a small percentage of body fat And has a good metabolism (Metabolism) makes the body burn energy very quickly and well. People with this type Weight training with Heavy Weights & Low Reps is preferable to use with a lot of weights, but with a small number of reps. In order to not increase the metabolism to higher. The food you eat should focus on High amounts of carbohydrates followed by protein and fat.Be careful about intense aerobic exercise, such as running or boxing, for example.Giving cardio 2-3 times a week is enough.

2. Fat body shape endomorph (Endomorph)

– Characteristics of this group of people will look round body, round face, neck, short limbs, large size, soft body due to the large percentage of body fat. It has a low metabolism (Metabolism), so the body is slow to burn energy. Weight training suitable for this type of people should do High Sets & High Reps is medium weight training. The number of times and the number of sets Little break between sets Along with daily cardio sessions In order to help in the metabolic system better. About eating Avoid foods that are fat and high in energy. Focus on protein, carbohydrates, fruits and vegetables. Be careful about exercises where vertical jumps, such as running and jumping rope, can affect joints, as people in this group have a lot of weight. Less muscle volume than fat Causing muscle insufficient impact between joints

3. Mesomorph

– This group will be a shape group that many people dream of. This group of people will have large bones, large muscle, and strong overall structure. Ideal figure for athletes, this group can easily gain or lose weight. Easy to build muscle Due to having a healthy body Able to perform many forms of weight training Can use a lot of weight And a huge number of times The waste of this group is Accumulate fat more easily than people in the ectomorph group have to be careful about foods that are high in energy. Should use weight training and cardio together
Let’s see what kind of body we are. What kind of exercise should be suitable for us? Hopefully this information will help fans FitSchool have the choice to shape up here 

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