How to protect your back from injury in the gym and in life: to develop the mobility of the hip joints
Sport And Fitness / / December 19, 2019
Why develop the mobility of the hip joints
The hip joints are working, when you sit down on the sofa and get up with him when picking up from the floor or chair a heavy box, or when you do become a dead pull in the gym.
If the hips are mobile enough for those around them hard, unstretched muscle, you can not bend over, keeping a neutral spine position. Rounding the back, you lift weights at its expense, not making full use of the gluteal muscles. All this is fraught with low back pain, herniated disc and other problems.
To avoid them you can only get used if move right. Hip hindzh (Hip Hinge) - is flexion and extension in the hips with your back straight and knees bent gently. This motor pattern will allow you to lift weights and train without injury to the spine, to work effectively with large weights.
How to check the mobility of the hip joints
You will need PVC pipe, bodibar or any direct and sufficiently long stick.
test 1
Push the stick to the spine, bend at the hips, and then straighten.
The stick must touch the coccyx, hands on the lower back, upper back, hands in front of the neck. And touching at these points must be maintained throughout the entire movement.
Any loss of contact - and the test fails.
test 2
Lean forward and touch the hands stop, keeping the knees straight (quadriceps strain).
If you can not do it with straight knees, you need to do exercises on the development of joint mobility and hamstring flexibility.
test 3
Place the stick on the back: points of contact are the same as in the first exercise.
Tilt your body forward while standing on one leg. Keep your hips and the raised leg straight. Use a mirror to watch, right or you do not:
- Looking at yourself right, make sure that there is no twisting of the knee, leg, leaving back, it is just below the hip, and the supporting foot is level.
- Looking over the side, make sure that stretches back leg was in line with the body.
Even better perform tests with a partner and track the position of each other.
If you have not passed some kind of test, you need exercises for the development of mobility and strength of the hip joints.
Include these exercises in your workout, and after some time to repeat the test.
How to learn to move properly
1. mobility of joints
Grow flexibility of the calf muscles, Hamstrings, hip flexors and extensors. Stretching the muscles will help increase the mobility of joints.
In addition to stretching, you can use a massage roller every day roll out the dough on it glutes, hamstring, calf muscles.
Massage helps relax stiff muscles, improve blood circulation and increase elasticity, which in turn, increases the mobility of joints.
2. static stability
To develop the static stability, you have to take a certain position and keep it for some time.
- Keep the hip hindzh 30 seconds, repeat three times.
- Follow the rod thrust in a deep slope. Keep your back straight and pull the bar to the lower abdomen, keeping a straight ascent trajectory. Start with 20-25% of its weight. Key point: do not sacrifice correct technique for the sake of greater weight.
3. dynamic exercises
A few exercises on the correct execution of hip hindzha dynamics.
Stretching Expander-belt between the legs
For this exercise, you will need to tape-expander and reception, for which you can catch it.
Hook expander stand with his back to the counter and drag it between the legs. Take the starting position: you are standing straight, expander passes between your legs, you keep it in the lowered hands in front of him.
Very slowly and smoothly perform the hip hindzh. Hands at the same time go back under the influence of an expander and end the movement between the legs.
Abruptly straighten the body, stretching expander.
Deadlift resistance
Assemble the bar for the deadlift. Do not take too much weight because the exercise will be complicated due to the resistance.
Put the gripper to the bar so that the two hinges were on the floor. Step on both legs loop and perform deadlifts, stretching expander.
Mahi weights in the Russian style
Take a dumbbell in both hands. Bend your body at the hip joint and bring the weight back between the legs.
Straightening, do weights to swing in front of or above shoulder level and back again, a weight output.
4. Changing the pattern of movement
These exercises will help you develop the habit of moving correctly. Focus on body position throughout the movement.
Deadlift the wall
Stand with your back to the wall at a distance of 10 cm from it. Keeping your back straight, bend at the hips so that the buttocks to get to the wall. Stop when you touch a wall, and then return to starting position. To validate the performance of the exercise, use the stick.
If you happen to do an exercise, do not lose your balance, move farther away from the wall and do the same exercise.
Repeat until until postponed at such a distance that you can barely touch the wall buttocks.
Repeat exercise with this distance, full control body and particularly in flexion of the hip joints.
Alternate deadlift with a kettlebell
Stand up straight, put a weight on the floor between his feet. Bend your body at the hips and bend over weights. When to pull out a it, enable the broadest back muscles, Connect the blades and lift the kettlebell with one hand.
Return the weight back, taking the right position hindzh hip and straighten without weights.
Repeat with the other hand.
5. development of power
Perform deadlifts with 70-90% of a single maximum.
6. Strength endurance
Perform the following exercises:
- Slow deadlift.
- Lifting barbell on his chest.
- Mahi weights.
- Throwing medbola jump upward or in a wall.
With these exercises, you will be able to develop the mobility of the hip joints and pump the muscles surrounding them.