Name: 如何訓練臀中肌（最佳強化練習 | 誤區揭祕 | 應避免的錯誤） (How To Train Your Gluteus Medius (Best Strengthening Exercises | Myth Busting | Mistakes To Avoid))
Uploaded: 2024-10-20T13:38:08.000Z
Duration: 11 min 23 s

副詞型分詞構句

In this video, I'm going to show you how to strengthen your gluteus medius while avoiding the most common training mistakes.

在這段視頻中，我將向你展示如何在避免最常見訓練錯誤的同時增強臀中肌的力量。

關係子句

The gluteus medius is a fan-shaped muscle that attaches from the lateral aspect of the pelvis to the greater trochanter of the femur and is comprised of three distinct parts, anterior, middle, and posterior.

臀中肌呈扇形，從骨盆外側連接到股骨大轉子，由前、中、後三部分組成。

All three aspects of this muscle act to abduct the hip, and of the primary hip abductors, the gluteus medius accounts for about 60% of the total cross-sectional area.

這塊肌肉的三個方面都起著外展髖關節的作用，而在主要的髖關節外展肌中，臀中肌約佔總橫截面積的 60%。

Additionally, the anterior portion serves as a secondary hip flexor and internal rotator, whereas the posterior portion acts as a hip extensor and external rotator.

此外，髖關節前部起著次要的屈髖和內旋作用，而髖關節後部則起著伸髖和外旋作用。

With the hip flexed to 90 degrees, all compartments contribute to hip internal rotation.

當髖關節屈曲至 90 度時，所有隔間都有助於髖關節內旋。

The gluteus medius is also well known for its role in stabilizing the pelvis during gait and single-leg stance.

臀中肌在步態和單腿站立時穩定骨盆的作用也是眾所周知的。

According to a systematic review and meta-analysis by Moore et al. in 2020, five of the best exercises for the gluteus medius are 1.

根據摩爾等人 2020 年的系統回顧和薈萃分析，臀中肌的五種最佳鍛鍊方法是 1.

Sideline hip abduction with the leg biased into internal rotation, 2.

側線髖關節外展，腿部偏向內旋，2.

The hip hitch or pelvic drop exercise, and 5.

臀部翹起或骨盆下垂練習，以及 5.

However, these exercises are based on EMG activity.

不過，這些練習都是以肌電圖活動為基礎的。

Although EMG can help create a framework for exercise selection, it does have its limitations.

儘管肌電圖有助於建立運動選擇框架，但它也有其侷限性。

For example, papers by Vygotsky et al. in 2018 and 2022 have suggested that EMG data shouldn't be used to predict long-term changes in hypertrophy and strength.

例如，Vygotsky 等人在 2018 年和 2022 年發表的論文提出，EMG 數據不應被用來預測肥大和力量的長期變化。

A more recent study by Collings et al. in 2023 aimed to compare and rank gluteal muscle forces in eight hip-focused exercises performed with and without external resistance.

Collings 等人在 2023 年進行的一項最新研究旨在對有外部阻力和無外部阻力的八種以髖關節為重點的練習中的臀部肌肉力量進行比較和排序。

The five exercises with the highest peak gluteus medius muscle forces were 1.

臀中肌肌力峰值最高的五個練習是 1.

Single-leg Romanian deadlifts or RDLs, 4.

單腿羅馬尼亞式負重舉或 RDL，4.

The side planks were performed with bodyweight only, while the other exercises were loaded using a 12-repetition maximum.

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。

Despite the differences in their findings, the key similarity for recommendations between these two papers and many others is that exercises targeting the gluteus medius should likely involve direct hip abduction or include a component of having to control and stabilize the pelvis in weight-bearing.

儘管研究結果存在差異，但這兩篇論文和其他許多論文在建議方面的主要相似之處在於，針對臀中肌的鍛鍊應該包括直接外展髖關節，或者包括在負重時控制和穩定骨盆的部分。

Let me share a comprehensive list of options, including progressions, regressions, and alternatives, and then provide considerations for exercise selection and programming.

讓我與大家分享一份全面的選擇清單，包括漸進、倒退和替代方案，然後提供運動選擇和編程方面的注意事項。

The exercises are demonstrated in no particular order.

For weight-bearing options, the possibilities are endless.

對於承重選項來說，可能性是無窮無盡的。

Some options include single-leg RDLs, split squats, reverse lunges, and step-ups, including lateral step-ups and step-downs.

一些選擇包括單腿 RDL、劈叉深蹲、反向肺活量和上臺階，包括橫向上臺階和下臺階。

Any of these exercises can be performed with a barbell, dumbbells, kettlebells, or just bodyweight.

這些練習中的任何一種都可以使用槓鈴、啞鈴、壺鈴或純體重進行。

Holding a weight in the opposite hand of the working leg can be a strategy for trying to increase the demand on the gluteus medius.

在練習腿的另一隻手上拿著一個重物，也是一種嘗試增加臀中肌需求量的策略。

Keep in mind that none of these exercises, or any exercise for that matter, train the gluteus medius in isolation, so choose a loading strategy that you can gradually progress over time.

請記住，這些練習或任何練習都不能孤立地訓練臀中肌，是以要選擇一種可以隨著時間推移而逐步提高的負荷策略。

Since these exercises don't isolate the gluteus medius, progressions and regressions don't necessarily have to be specific to this muscle.

由於這些練習並不孤立臀中肌，是以進步和退步並不一定要針對這塊肌肉。

For example, you can make lateral step-ups and step-downs harder or easier by increasing or decreasing the height of the object you're standing on, which will influence the demand on larger muscle groups like the gluteus maximus and quadriceps.

例如，您可以通過增加或減少所站物體的高度來增加或減少橫向上跨和下跨的難度，這將影響對臀大肌和股四頭肌等大肌肉群的需求。

Similarly, there are a number of variations for each exercise that you can perform.

同樣，每種鍛鍊方法都有多種變化。

For instance, you can do regular split squats, front foot elevated split squats, deficit split squats, rear foot elevated split squats, or deficit rear foot elevated split squats depending on your goals and preferences.

例如，你可以根據自己的目標和喜好，做普通的劈叉深蹲、前腳抬高劈叉深蹲、虧空劈叉深蹲、後腳抬高劈叉深蹲或虧空後腳抬高劈叉深蹲。

You can even choose to do an isometric hold for any of these variations if desired.

如果需要，你甚至可以選擇在這些變體中做等距保持。

And just like the step-up example, you can make regular split squats easier by reducing the range of motion using a pad or pillow.

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。

In our How to Grow Your Glutes video, I explained that you can add a slight rotational component to the bottom of certain exercises, like reverse lunges and single leg RDLs, as a way of trying to increase the stretch and demand on the glutes.

在我們的 "如何鍛鍊臀部 "視頻中，我曾解釋說，你可以在某些練習的底部增加輕微的旋轉成分，比如反向肺活量和單腿 RDL，以此來增加對臀部的拉伸和要求。

The last thing I want to mention about these exercises is that there will always be a tradeoff between balance and force production.

關於這些練習，我想說的最後一件事是，平衡和發力之間總會有一個取捨。

Since these are compound movements that train multiple muscle groups simultaneously, don't forego more load in pursuit of more instability.

因為這些都是同時訓練多個肌群的複合動作，所以不要為了追求更多的不穩定性而放棄更多的負荷。

A Bosu ball or foam pad often makes these movements less effective by limiting the potential for how much weight you can add over time.

Bosu 球或保麗龍墊往往會限制你隨著時間的推移增加重量的可能性，從而使這些動作的效果大打折扣。

In general, these types of exercises can be performed for 3-4 sets of 5-20 repetitions or 15-60 second holds.

一般來說，這類練習可進行 3-4 組，每組重複 5-20 次，或保持 15-60 秒。

Although single leg bridges and single leg hip thrusts are primarily used for training the gluteus maximus, they also target the gluteus medius.

雖然單腿橋式和單腿臀部推舉主要用於訓練臀大肌，但它們也針對臀中肌。

They can be performed with bodyweight or added resistance, such as with a dumbbell placed on the working leg.

做這些動作時，可以使用自重，也可以增加阻力，比如在工作腿上放一個啞鈴。

You can also choose to do these isometrically by holding the top position for a set duration of time.

您還可以選擇在一定時間內保持最高姿勢，從而達到等長的效果。

For side planks, stack your feet, keep your hips elevated, and maintain a straight line from your trunk to your ankles.

側平舉時，雙腳疊放，臀部抬高，從軀幹到腳踝保持一條直線。

If this is too difficult, you can do a short side plank on your knees.

如果這太難，你可以用膝蓋做一個短的側平舉。

To make side planks more challenging, you can do side planks while abducting your top leg, side plank thrusters, double leg or single leg, or elevated side plank thrusters, double leg or single leg.

為了讓側平舉更具挑戰性，你可以在做側平舉的同時外展上肢、做雙腿或單腿的側平舉推進動作，或者做雙腿或單腿的抬高側平舉推進動作。

The most common non-weight-bearing exercise is probably side-lying hip abduction, which can be performed on flat ground or on a bench to increase the range of motion.

最常見的非負重運動可能是側臥位髖關節外展，可以在平地或長凳上進行，以增加運動範圍。

For added resistance, use an ankle weight, weight plate, or bands.

為增加阻力，可使用腳踝配重塊、配重板或帶子。

If needed, you can perform an isometric hold or reduce the range of motion by lifting off of an elevated surface, such as a stack of pillows.

必要時，可以進行等長保持，或從高處（如枕頭堆）抬起，以縮小運動範圍。

For any variation, keep your leg in line with your trunk or slightly behind, and your hip positioned in neutral or slight internal rotation.

做任何變化時，腿部都要與軀幹保持一致或稍稍靠後，臀部保持中立或輕微內旋。

For standing hip abduction, you can use a band or cable attached to your ankle.

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, some gyms have machines designed for standing hip abduction, such as a multi-hip, or you can make a machine work for hip abduction like I'm doing here with a glute kickback machine.

此外，一些健身房有專為站立式髖關節外展設計的機器，如多髖機，或者你也可以讓一臺機器來做髖關節外展，就像我在這裡用臀部迴旋機做的一樣。

Other commonly seen exercises are band walks, which can be done with a band around your knees, ankles, or feet, and hip drops, which involves dropping and lifting the pelvis by relaxing and contracting the glutes of the standing leg.

其他常見的運動還有帶狀行走，可以用帶子綁住膝蓋、腳踝或腳，以及臀部下垂，即通過放鬆和收縮站立腿的臀部來下垂和抬高骨盆。

All of these exercises can be performed for 3-4 sets of 10-20 repetitions or 15-60 second holds.

所有這些練習都可以做 3-4 組，每組重複 10-20 次或保持 15-60 秒。

And hopefully this goes without saying, but this is not an all-inclusive list.

希望這一點不言而喻，但這並不是一份包羅萬象的清單。

The exercises you choose to perform will be based on a variety of factors, such as your goals, preferences, equipment availability, and tolerance.

您所選擇的運動將基於各種因素，如您的目標、偏好、設備可用性和耐受性。

Regardless of your choices, here are four mistakes you want to avoid.

無論您的選擇如何，以下是您要避免的四個錯誤。

1. Over-emphasizing the importance of sensation.

A recent study comparing barbell squats to hip thrusts found that participants performing the hip thrusts felt their glutes working more, but that increased sensation didn't result in greater muscle growth or gains in strength.

最近的一項研究對槓鈴深蹲和臀部推舉進行了比較，發現進行臀部推舉的參與者感覺到臀部在做更多的運動，但這種感覺的增加並沒有導致肌肉的更大增長或力量的增加。

2. Stressing about your glutes being activated.

You can make your glutes stronger, or the exercises more effective by modifying certain aspects of your technique, but your glutes are always on and working.

你可以通過修改某些方面的技巧使臀部更強壯，或使練習更有效，但你的臀部始終在工作。

You don't always need to be doing high rep sets, taking short rest breaks, or performing these exercises daily.

你不需要總是做高重複次數的練習，也不需要休息很短的時間，更不需要每天都做這些練習。

If tolerable, add resistance, take sets to failure or close to it, and give yourself adequate rest between sets and workouts.

如果可以忍受，可以增加阻力，將每組訓練進行到失敗或接近失敗，並在每組訓練和訓練之間給自己足夠的休息時間。

4. Not integrating these exercises into a comprehensive training program.

4.沒有將這些練習納入綜合培訓計劃。

These don't need to be standalone movements.

For example, if you're someone who trains your legs at the gym twice per week, your workouts might look like this.

例如，如果你每週在健身房進行兩次腿部訓練，那麼你的鍛鍊方式可能是這樣的。

Monday, three sets of squats, three sets of single leg RDLs, three sets of seated leg extensions, three sets of single leg hip thrusts, three sets of side planks, and three sets of calf raises.

週一，三組深蹲、三組單腿 RDL、三組坐姿腿部伸展、三組單腿臀部推舉、三組側平舉和三組小腿上舉。

Thursday, three sets of split squats, three sets of seated hamstring curls, three sets of reverse nordics, three sets of back extensions, three sets of standing hip abduction with a cable, and three sets of calf raises.

週四，三組劈叉深蹲，三組坐姿腿筋捲曲，三組反向糯米舞，三組背部伸展，三組站立用鋼索外展臀部，三組小腿上舉。

Now if you're simply looking to add a few exercises to your home routine, you can easily incorporate single leg RDLs, split squats, side planks, single leg bridges, or any of the other exercises into your regular workouts.

現在，如果您只是想在日常鍛鍊中增加一些練習，您可以輕鬆地將單腿 RDL、劈叉深蹲、側平舉、單腿橋或任何其他練習融入您的常規鍛鍊中。

Including these exercises shouldn't make your training look drastically different.

加入這些練習並不會讓你的訓練看起來大相徑庭。

What about training the gluteus medius for rehab purposes?

以康復為目的的臀中肌訓練如何？

It's not uncommon for a physical therapist to manually resist someone's sideline hip abduction, conclude that their gluteus medius is weak, and describe how strengthening it will be the key to solving their symptoms or injury.

理療師經常會對某人的側線髖關節外展進行人工阻滯，得出結論說他們的臀中肌很薄弱，並說明加強臀中肌將是解決其症狀或損傷的關鍵。

Although these exercises can be used as part of a rehabilitation plan for low back, hip, knee, or ankle issues, the last mistake I want you to avoid is hyper-focusing on the gluteus medius.

雖然這些練習可以作為腰背、髖關節、膝關節或踝關節問題康復計劃的一部分，但我希望你避免的最後一個錯誤是過度關注臀中肌。

It is very rare that the strength or weakness of a single muscle is the answer to, or cause of, all of your problems.

單塊肌肉的強弱就能解決或導致所有問題的情況非常罕見。

Whether it's considering sleep, stress, physical activity levels, nutrition, comorbidities, medication, aggravating activities, etc., rehabilitation often requires addressing the entire person.

無論是考慮睡眠、壓力、體力活動水準、營養、合併症、藥物、加重病情的活動等，康復往往需要解決整個人的問題。

Incorporate these exercises into your routine if they align with your goals, but try to fit them into a comprehensive exercise plan that also takes the rest of your life into consideration.

如果這些運動符合您的目標，就將其納入您的日常鍛鍊中，但要儘量將其納入一個全面的鍛鍊計劃中，同時也要考慮到您生活的其他方面。

If you enjoyed the video, hit that like button, subscribe, turn on notifications, and leave any comments down below.

如果您喜歡這段視頻，請點擊 "喜歡 "按鈕，訂閱，打開通知，並在下方留言。

If you're looking for a rehab or performance program, or you want to work with us one-on-one, visit our website at e3rehab.com to learn more.

如果您正在尋找康復或表演計劃，或者您想與我們一對一合作，請訪問我們的網站 e3rehab.com 瞭解更多資訊。