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Welke oefening is het beste voor Gluteus Minimus?
Goed,Gluteus minimus muscle is the smallest one of the three gluteal spieren, it lies deep to the gluteus medius spier.
De gluteus minimus is smiliar to the gluteus medius in function, structuur, zenuw- en bloedtoevoer. Its main function is to stabilize and abduction the hip joint.
Exercise For Gluteus Minimus
This muscle is extremely important for the stabilization of the hip joint, especially when you balance on one leg.
To keep the gluteal minimus strength, perform exercises to steal the hip joint.
Before performing any targeted exercises, be sure to warm up your hip muscles for at least 15 notulen, for example when running or walking. Consult a doctor before starting a training regime.
Suggested Exercises For Gluteus Minimus;
Bent Knee Side Bridge
The bent bridge on the knee side will work both sides of your ass at the same time a little differently.
Lie on the right side. Lay your right elbow under your right shoulder and right forearm perpendicular to your body. Place your left hand on your left thigh. Fold both knees to 90 degrees and keep them bent.
Keep the hips fully extended. Insert the right forearm and lift the right hip off the floor. At the same time raise your left leg up. Slowly fall to the floor. Fill three sets of 15. Repeat on the other side.
The side bridge looks like a side bridge with a bending knee. Echter, since your legs are straight in the side bridge, this is a more difficult task, requiring a lot of effort from your buttock minimum.
HOW TO DO: Take the same position as in the exercise “Side bridge”, but your legs are straight in this exercise. Push into the lower forearm when you lift your hip from the mat, balancing on the side edge of the lower foot.
Lift the upper leg at the same time. Slowly lower the upper leg down to meet the lower leg, and lower the hip to the floor. Fill three sets of 15. Repeat on the other side.
3. Transverse Abduction
Transverse abduction is the movement of the leg from the body when the hip is bent or bent.
Lie on the floor on the right side. Put your right hand under your head and your left hand on the left hip. Keep your right hip stretched and both legs straight.
Turn the left hip 90 graden, placing the left foot parallel to the floor. Lift the left leg as high as possible. Slowly lower it down to its original position. Fill in three sets of 15. Repeat on the other side.
Seated Pretzel Stretch
Stretching after performing strengthening exercises will help to restore muscles. In yoga, a sitting pretzel stretch is called “Fish Lord” of “Ardha Matsyendrasana”.
HOW TO DO: Sit on the floor with your legs right in front of you, and your right hand on the floor behind you. Bend your right knee and cross it over your left leg. Raise your left arm up, then cross it over your right leg, placing your left elbow on the outside of your right thigh.
Hold the position at six long and deep breaths, twisting deeper at each exhalation. Repeat on the other side. For deeper pulling, bend the lower leg.