If you want to lose weight, the key lies in your lower body! Check if your butt is strong enough

There are two kinds of people in this world, but they are not divided into "mortals" and "supermen". What's interesting about being in different roles is that on some level it's easy to look at the world from a certain perspective, and you simply divide people into two categories.

For example, after having children, you will feel that there are two kinds of people in this world: those who are parents and those who are not parents. Only those who are parents understand the hard work of raising children, how cute children are, the feeling of being driven crazy, the financial pressure, and the feeling and accomplishment of taking on responsibilities. People who work in the service industry feel that there are two types of people in the world: awkward customers and nice customers.

Only when you become a member of the service industry, can you understand the ups and downs of the service industry and begin to respect people who are engaged in service or provide professional services; soldiers who have experienced the battlefield will feel that there is only a battlefield and not a battlefield: they have feelings and responsibilities that only they understand but cannot let go, and they are torn between their lives and work, just like what is described in movies like American Sniper.

Let’s get back to the topic. This time, I want everyone to look at your butt from a different angle! When I first started working as a coach, I felt that there were people in the world who understood fitness and people who didn’t understand exercise and fitness methods. Because I explain exercise to people in commercial gyms every day.

As time goes by, while teaching people how to exercise, I gradually discovered that there are more and more people who have "knee advantage" in the lower body and lack hip strength. This is a very common phenomenon. Due to civilization and sedentary lifestyles, if you don't exercise for a long time, the body is likely to lose many of its functions. So unknowingly, my thought now has become: There are actually two kinds of people in this world, those who know how to use their buttocks, and those who fall asleep on their buttocks.

Your butt is so important, you may not even know all of its functions! In addition to making your buttocks perky, buttocks training is one of the basic athletic abilities. The following is a brief introduction to let you know that the buttocks cannot be ignored, and for those who want their buttocks to wake up.

6 Questions to Ask to Check if Your Butt Is Woke

Long experience has taught me that the buttocks are very important because many movements, sports and daily activities require the buttocks, but many people "cannot feel" their buttocks at all.

You can check your hip flexibility in the following simple way:

●When getting up from a chair, can you use your hips to push?

●When climbing stairs, can your hips exert force with every step?

Can you naturally use your hips to perform a deadlift-type hip hinge (hip-dominant) movement?

●When squatting, can you use your buttocks in addition to your thighs?

●When stepping on the stair stepper, can you exert force on your hips?

●When riding a bicycle, can the hips exert force?

It’s not just strength exercises that require your glutes! Running also requires the hips, because weakness in the gluteus medius may extend to knee pain; many advanced training methods require the hips, including weightlifting, kettlebells, battle ropes, jumping, etc.

To lose weight, you need to wake up your buttocks!

The benefits of hip training are: improving daily life functions, improving health, allowing you to do better in exercise, being able to do more training movements, and performing higher intensity exercise.

Taking weight loss exercises as an example, in addition to common aerobic exercises that require the use of the buttocks, lower body exercises are essential when doing strength training, because the lower body accounts for half of the body and can consume a lot of calories. The more calories consumed, the more help it will help with fat loss. There are many training movements for the lower body, and many of them require the performance of the buttocks, not just the thighs.

So you can understand that the buttocks can help you achieve good results in exercise, burn more calories, and avoid too much burden on the knee joints. When there are more exercise and movement options, there will be more fun, and of course it will be easier to get a perky butt.

Did you know that you should learn the deadlift before you learn the squat?

Squats should not actually be given to beginners immediately, because not everyone can do it correctly right away. If the squat posture is not standard, you may need to consider the ankle joint range of motion, whether the hip flexors are too tight, and whether the buttocks can fully participate in the force. Therefore, it is more important to learn to use the hip mobilization group first.

● Basic squat: your thighs should be parallel to the ground or slightly below the parallel line, your upper body should be parallel to your calves, and your heels should not leave the ground.

The lower body also has pushing and pulling movements. The squat is a pushing movement, which uses the knee joints and quadriceps a lot; while the Romanian deadlift is a pulling movement, which mainly uses the hip joints, buttocks and hamstrings.

● Romanian deadlift, keep your calves perpendicular to the ground, push your hips back, and lie down with your upper body straight. The knee joint has less movement, and the hip joint is the dominant one. When you lie down with your upper body straight, the buttocks and hamstring muscles stretch. When you stand up straight, the buttocks and hamstring muscles contract and shorten. This is an action to train the buttocks and hamstring muscles.

● When doing a deadlift, if the upper spine is not kept straight, or if the knees are pushed forward when the upper body is bent over, these are not correct postures.

Instead of jumping into deadlifts with weights, you can learn similar movements to activate your glutes. Previous articles have mentioned that the hips and core are the foundation for building athletic ability, and introduced some simple exercises. This time we also provide some conceptual deadlift exercises to give you an idea as a reflection on exercise.

1. First of all, softness

● The flexibility of the back of the legs will affect the performance of deadlifts. The range of motion and strength will be limited. You can test the flexibility of your back of the legs in a lying position. The ideal position is to lie flat with one leg straightened and perpendicular to the ground.

If the back of the legs is not flexible enough, stretching and fascia massage are needed to improve the flexibility of the leg muscles.

● The pictures illustrate the range of movements each person can do. The difference in flexibility behind the legs will affect the range of motion of the deadlift.

2. Dual-feet induced deadlift

● Stand close to a wall, or imagine there is a wall behind you, push your hips back, still keeping your calves perpendicular to the ground and your spine straight, and do deadlifts. Therefore the movement is a forward and backward motion of the hips, exercising the strengths of the hips.

● In the opposite direction, with a wall in front of you, push your hips back and extend your hands forward until they almost touch the wall. Still keeping your calves perpendicular to the ground and your spine straight, do the deadlift. The movement is still a forward and backward movement of the hips, but use your hands as a guide to exercise the dominance of the hips.

3. Single-leg movement

A. This is a continuous hip joint movement on one leg. Pay attention to the position of the calf.

B. Do this with both feet alternately

C. Do this with both feet alternately, and use your hands to stretch forward to guide.

The above movements are just a concept for sharing. There are many more ways to activate the buttocks. The actual training still requires a professional coach to deal with individual conditions.

After taking many courses and studying for certifications, the importance of the buttocks was mentioned in them, which confirmed my original idea that it is indeed recommended to learn the deadlift first, and then do squats to achieve better results.

During the FMS (Functional Movement Screening) course, the American instructor said that they wanted to save the lost hips of most Americans, but from my point of view, it should be to save the hips of all mankind, because no matter where in the world, there are people who can't use their hips and need help.

So the world does not need Superman, but every fitness professional is a superhero who needs to save his clients' hips and help his students exercise safer and better, move well, move often!

A short summary: One Call Away is very important. It doesn’t mean that the coach has to be available at any time, but that your hips have to be available at any time. It can be activated at any time in your daily life or during exercise. Don’t fall asleep!

This article comes from: Muscle Mom Blog

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