The research backed glute exercises.... - Hip thrusts - Single leg dead lift - Split squat - Side-lying hip abduction The glutes are the biggest muscle group in the body made up of the large gluteal muscles and the smaller piriformis. A strong butt not only looks awesome but also helps creates pelvic stability which in turn helps prevent problems such as runner's knee, shin splints and various other lower body strains. Here are some of the key exercises from research studies that involve high glute activation! - Hip thrusts. Definitely a favorite of my clients and myself, I think due to how quickly progress can be seen in just a few weeks. First, position the shoulders onto a raised surface such as a bench or plyo box and rest the feet flat on the ground. Place a barbell onto the hips and elevate the hips into a bridge position and then lower again. I recommend placing a foam pad on the hips to make this exercise a bit more comfortable! - Single leg dead lift or split squat. Both fantastic exercises that reduce the load on the spine that would occur during a heavy bilateral squat. However, just because there is less weight doesn't mean they are any less exhausting and I would keep these near the beginning of a workout. Check your form before having a go at these with weight. - Side-lying hip abduction (resistance band). Often used in rehabilitation, this exercise hits the glute medius very effectively without involving hip flexors. As it can be done without any equipment it is such an easy exercise to perform, so don't leave it out of your workout! Ryan Fearn: Personal trainer Canterbury References https://www.ncbi.nlm.nih.gov/pubmed/26214739 https://www.ncbi.nlm.nih.gov/pubmed/22007858 https://www.ncbi.nlm.nih.gov/pubmed/22034614 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/
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A new study carried out by the Department of Pathology, Immunology and Laboratory Medicine at the University of Florida has shown another important hormone released during exercise.
Whilst exercising, a hormone called Irisin is released that not only helps the body shed fat, but also prevents it from forming in the future. In a previous study, it was found that levels of this hormone rise through exercise. Irisin switches on genes that convert white fat into brown fat. Brown fat is ideal for weight loss because it actually burns more calories than exercise alone! These fat cells are packed full of mitochondria, the cell's power stations, which are used here for generating heat. Your metabolism increases as you get cold because more brown fat cells are activated, so staying cooler can actually help you lose weight too. So the more you exercise, the more Irisin that your body produces, which reduces fat, produces stronger bones, and of course improves cardiovascular health. Don't forget that there are so many health benefits provided by training frequently. As Autumn takes hold and the light levels start to reduce, it will also be a nice mood booster too! Ryan Fearn: Personal Trainer Canterbury http://news.ufl.edu/articles/2016/09/exercise-releases-hormone-that-helps-shed-prevent-fat.php |
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Canterbury Strength Weightlifting Club
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