Thesideplankswereperformedwithbodyweightonly, whiletheotherexerciseswereloadedusing a 12-repetitionmaximum.
側平舉僅使用身體重量,而其他練習則使用 12 次重複的最大負荷。
Despitethedifferencesintheirfindings, thekeysimilarityforrecommendationsbetweenthesetwopapersandmanyothersisthatexercisestargetingthegluteusmediusshouldlikelyinvolvedirecthipabductionorinclude a componentofhavingtocontrolandstabilizethepelvisinweight-bearing.
Andjustlikethestep-upexample, youcanmakeregularsplitsquatseasierbyreducingtherangeofmotionusing a padorpillow.
就像上臺階的例子一樣,使用墊子或枕頭縮小動作幅度,也能讓常規的劈叉深蹲變得更容易。
InourHowtoGrowYourGlutesvideo, I explainedthatyoucanadd a slightrotationalcomponenttothebottomofcertainexercises, likereverselungesandsinglelegRDLs, as a wayoftryingtoincreasethestretchanddemandontheglutes.
Forstandinghipabduction, youcanuse a bandorcableattachedtoyourankle.
對於站立式髖關節外展,您可以使用綁在腳踝上的帶子或纜繩。
Additionally, somegymshavemachinesdesignedforstandinghipabduction, suchas a multi-hip, oryoucanmake a machineworkforhipabductionlike I'm doingherewith a glutekickbackmachine.
A recentstudycomparingbarbellsquatstohipthrustsfoundthatparticipantsperformingthehipthrustsfelttheirglutesworkingmore, butthatincreasedsensationdidn't resultingreatermusclegrowthorgainsinstrength.
Althoughtheseexercisescanbeusedaspartof a rehabilitationplanforlowback, hip, knee, orankleissues, thelastmistake I wantyoutoavoidishyper-focusingonthegluteusmedius.
Incorporatetheseexercisesintoyourroutineiftheyalignwithyourgoals, buttrytofittheminto a comprehensiveexerciseplanthatalsotakestherestofyourlifeintoconsideration.