during exercise the most important thing to protect is your bottom
Today, we are going to discuss serious science! Serious! According to Dr. Peeke from the American College of Sports Medicine, although the size of our buttocks is largely determined by genetics, regardless of size, color, or firmness, we have ample reason to take care of it because having a big butt provides us with:
1. Physiologically more attractive
This point requires little scientific explanation. Ladies can personally feel the strong attraction of a good pair of buttocks, some even making friends want to turn. Look at the Hollywood Best Butts list by the famous American website Buzzfeed; it's truly a hormone booster. (No pictures here, but feel free to search on your own)
2. Won't break bones when you fall...
Why? Because you have a built-in cushion. Trust me, if your butt is thin, small, and flat, you definitely don't want to fall on it. Not to mention a large colorful bruise, your ischium and pelvic bones could fracture... This isn't made up; Dr. Peeke says so. A big butt can cushion the impact and help you get back up after a fall.
3. No worries about fat-related health issues
Unlike the fat surrounding organs inside the body, the fat on your buttocks is subcutaneous fat. You don't have to worry about excess fat causing inflammation, leading to high blood pressure, and other diseases. So, the bigger and firmer, the better. It can support the lower half of your body when wearing a suit. The back slit of a suit is designed for a tight butt.
4. Protects the lower back
When you walk, if your gluteal muscles are too weak to drive your legs forward, smaller muscle groups will step in to help. This can cause muscle tension in your back, buttocks, knees, and other areas.
5. Reduces the risk of diabetes
According to a study in the International Journal of Obesity, the larger your waist-to-hip ratio (i.e., small waist, big butt), the lower your risk of type II diabetes.
So, countless people are lifting weights, doing hip bridges, and squats to train their glutes. There's nothing wrong with training for a firm butt, but before exercising, you first need to learn how to protect your beloved butt and prevent it from getting injured during workouts.
Gluteus Maximus
For people with normal range of motion, the gluteus maximus doesn't have much of a stretching sensation. However, if flexibility is poor, stretching the gluteus maximus before stretching other muscles like the piriformis and gluteus medius is a good choice.
1. Muscle Knowledge
The gluteus maximus is one of the largest muscles in the body. It is located beneath the superficial muscles, originating from the tailbone and iliac crest, and attaches to the lateral top of the femur. Its function is to extend the hip joint, externally rotate the leg, and reduce the curvature of the lower back.
2. Causes of Muscle Tightness
The upper part of the gluteus maximus is more prone to tightness than the lower part. Sitting with legs turned outward for long periods, such as while driving, can cause muscle tightness. Squatting exercises can also activate the gluteus maximus. Athletes involved in running, skating, skiing, and similar activities are often affected.
3. Symptoms of Muscle Tightness
Pain in the back or the back or outer side of the legs;
Inability to bend forward.
4. Flexibility Test
Lie on the ground with knees bent, lift your knees towards your chest. The legs should form a 120-degree angle with the ground.
5. Warning
If you experience knee pain, do not perform this exercise.
6. Exercise Instructions
Stand in front of a sturdy chair or bench. The better your flexibility, the higher the chair or bench should be. Place your right foot on the chair or bench. Try to keep your back straight and your abdomen tight.
Bend your left leg, stretching the muscle for 5 to 10 seconds until you feel a stretch in your entire right buttock. Relax the muscle for 5 to 10 seconds.
Adjust the height of the chair or bench according to your flexibility. Keep your back straight while bending your left knee in a controlled manner.
Press down with the front leg for 5 to 10 seconds to create resistance.
Continue bending the left leg to further stretch until you reach a new endpoint.
Repeat 2 to 3 times.
Press down with the right foot on the chair or bench to create resistance
Gluteus Medius and Gluteus Minimus
These muscles work continuously when we walk or run, which means they need to be stretched regularly. Since they are responsible for rotating the hips backward and reducing the curvature of the lower back, you should increase the curvature of the lower back through this exercise to achieve a stretching effect. If the abdomen is tight, these muscles can negatively affect the back.
1. Muscle Knowledge
The gluteus medius and gluteus minimus are layered, with the gluteus medius completely covering the gluteus minimus. They are located on the outer side of the hip bone, extending down to the lateral prominence at the top of the hip bone. Their main function is to keep the pelvis upright, especially when walking, running, and standing on one leg. They also help to extend the leg to the side and rotate the leg inward and outward.
2. Causes of Muscle Tightness
Most people prefer to use one side of their body, causing the hips to tilt more towards that side. This habit causes static stretching on the frequently used side. Sometimes, different leg lengths can also cause the hips to protrude to one side. The shorter leg usually bears more body weight. Injuries can also cause people to put more weight on one leg.
3. Symptoms of Muscle Tightness
Localized pain in the muscles and back.
Pain radiating down to the leg (pseudo-sciatica).
4. Warning
If you experience pain on the inside or outside of the knee, do not perform this exercise.
5. Exercise Instructions
Find a surface level with your groin, such as a tabletop or other flat surface.
Place your right foot on the table, with your right knee facing your navel, and your right foot flat towards the left side of your left buttock. Adjust your pelvis to face forward.
The knee should be directly in front of the navel
Imagine your foot forming a triangle with the pelvis as the base. Tighten your abdomen and try to press your lower back down to increase the arch of your lower back. Remember to keep the supporting leg straight.
Maintain the arch of your lower back, slowly lean your upper body forward, and stretch for 5 to 10 seconds. Stop when you feel a stretch or slight tingling in your right buttock. Relax the muscle for 5 to 10 seconds.
The surface where the right leg is placed should be level with the groin to ensure the hips remain parallel to the surface. Also, remember to tighten your abdomen and keep your back completely straight when leaning forward.
Press the knee down on the table to create resistance, hold for 5 to 10 seconds. Relax the muscle for 5 to 10 seconds.
Maintain the arch of your lower back, lean your upper body forward again to further stretch until you reach a new endpoint.
Repeat 2 to 3 times.
Press the right knee down on the table to create resistance
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*This content is sourced from Precision Stretching, published by People's Posts and Telecommunications Press
