髋肩肌肉练习

ByKim Grundy, PT 更新2020年3月26日
来自 Andra Picincu, CN, CPT
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它伸展和加强臀部肌肉的转子是很重要的。
图片来源：fizkes / iStock /盖帝图像

转髋练习可以加强旋转的髋关节和改善你的运动范围的肌肉。从长远来看，他们也可以给你的腿色调的外观，并有助于防止未来的伤害。

臀部肌肉的概述

髋关节是一个球窝关节，很像肩关节，并且由髋骨的股骨和插座，解释美国Exercise. The hip moves in many different directions, including forward and back. It also rotates internally and externally.

Several muscles, including the piriformis, gemellus superior and inferior, gluteus maximus and medius, aid in external hip rotation, according toExRx.net. There are no true primary internal hip rotator muscles, says the American Council on Exercise. However, several muscles work together to create this motion.

当髋被弯曲到90度时，阔筋膜张肌，内收肌和长肌短，耻骨和的前纤维臀中肌和按蚊rotate your leg in toward the midline.

It is important to strengthen the muscles surrounding the hip as it will help keep your joint stable and prevent future injuries, states the矫形外科医生的美国学院（AAOS）。此外，髋关节伸展可以帮助恢复和改善你的灵活性，同时降低肌肉酸痛。

1.加强转髋练习

在开始使用以下转髋练习，预热5至10分钟步行或骑固定自行车。如果您有任何疼痛或其他症状，请与您的医生定期锻炼活动之前。停止那些引起疼痛的活动。

下列exercises target the臀中肌，这是负责不仅内部和外部的旋转也包含髋关节的稳定化，陈述了美国Exercise.

Move 1: Clamshell

  1. 躺下，膝盖弯曲，双腿叠放在你身边。
  2. While your feet remain together, lift the top leg open as if you are opening a clamshell.
  3. 在你的膝盖添加运动带更多的阻力。
  4. 执行15至20代表，每边两次。

移动2：侧卧大腿内侧肌

  1. Lie on one side and bend your bottom leg to 45 degrees and keep the top leg straight.
  2. Lift the upper leg toward the ceiling, squeezing at the top before slowly lowering your leg down.
  3. 保持你的堆叠笔直，并不回退。
  4. Add an exercise band around your knees for added resistance.
  5. 执行15至20代表，在每一侧的两倍。

移动3：怪物自助游

  1. Place an exercise band around the ankles or knees.
  2. 获得四分之一下蹲姿势。
  3. Keep in the squatted position as you step diagonally forward and then diagonally backward.
  4. 向前走10次，然后后退10倍。进行两次重复。

下列exercises target all the hip rotators, according to the AAOS. It is important to strengthen the surrounding hip muscles to keep your joint stable to prevent re-injury.

Move 4: Hip External Rotation

  1. Lie on your side on a table, with your lower arm in front of your body and a pillow under your head.
  2. Bring your bottom leg forward and lower it so it is below the table. Your top leg is straight for balance.
  3. Externally rotate your hip and lift your top foot as high as possible and then lower down to start position.
  4. 执行8到12次重复。Wear ankle weights for a more challenging workout.

移动5：髋关节内旋

  1. Lie on your side on a table with a pillow between your thighs.
  2. 把你顶腿向前，降低它，所以它是见下表。
  3. Your bottom leg is slightly bent for balance.
  4. 旋转你的臀部，抬起你的脚尽可能高，使前退缩。
  5. 执行8到12次重复。考虑使用脚踝权重增加阻力。

阅读更多:5 Hip Strengthening Exercise Every Runner Needs

2. Hip Rotator Cuff Stretches

下列臀部肩袖延伸can help improve joint flexibility and range of motion in the hips. Since this is a three-dimensional joint, these stretches work all the motions to open up the hip, says the美国Exercise.

移动1：坐姿内旋

  1. Sit in a hurdler or pigeon stretch, with the left knee pointing out from the hip at a 45-degree angle.
  2. 滚动到坐姿，具有广泛的膝盖和地板上，双脚平。
  3. Roll to the other side in the same hurdler or pigeon stretch.
  4. Move from side to side, holding each side for three to five seconds.
  5. Perform 10 to 15 reps.

招二：坐臀肌伸展

  1. Sit in a cross-legged position, with your right foot tucked into the left thigh.
  2. Lean over your crossed legs.
  3. 保持5到10秒钟。
  4. 与对面的脚踏开关两侧卷起。保持5到10秒钟。
  5. 每边需要执行五大代表。

阅读更多:How to Release the Piriformis Muscle — and When You Should

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