Subtitle List
AI translated subtitles, FYR.

Some people asked me

where would the elderly recommend to start practicing if they want to maintain their health

Some people also asked me if I want to increase my muscle mass

Where to practice the most obvious effect

If you see the title and click on it, you

must know The answer is the hip

I will also add that

strengthening the hip

can reduce the risk of falls in the elderly

and the muscles around the hip are the largest

Therefore, the effect of heavy training is also the best for increasing muscle.

Although the structure of the hip joint is very simple

, if you only focus on gluteal muscle training

to understand the joints, you will underestimate this part

around the hip joint There are more than 10 muscles

some of which are responsible for stability

and some are responsible for movement

and because the hip joint is a ball and socket joint

like the shoulder

it is particularly easy to deviate from the center of the joint

Hip off center

The most typical symptom is snapping hip

I said before

when the joint is snapping

it may be that the joint is wearing out

this condition is in the hip

It's a little bit special when it happens on

Because the snapping is divided into muscles

Snaps between tendons, ligaments or bones

Snaps that occur in the hip joint

Most of it is caused by the muscles.

The snapping produced by the muscles will not wear down the joints

but it will still cause chronic soft tissue damage in the long run

and it will be painful and tense every time you exercise

so will It makes us less and less willing to move.

The snapping sound is like this rubber band

passing through the protruding place and getting stuck

and pulling it hard, it will make a sound

The rubber band is the muscle

tendon or ligament

The protruding place is the bone

the tighter the pull, the louder the sound

In this way,

the idea of ​​avoiding the bouncing is very clear

too tight rubber band and the bone blocking the way

>both symptoms point to the same problem

uneven muscle tension

because the bone gets in the way of the muscle

big reason is also pulled crookedly by the muscle

so the first thing we do

It is to restore the muscle strength to a state of balance

Why is the muscle strength unbalanced?

I want to understand this problem

I want to let you know two keywords first

muscle movement and expertise

Let’s talk about the action first

Every muscle has a starting point and an ending point

The path from the starting point to the ending point

It can be said that this muscle is responsible for the action

Some muscles are only responsible for one action

For example, the vastus intermedius

is only responsible for knee extension

and some are 2 movements

like the rectus femoris is responsible for knee extension and hip flexion

and some are responsible for 3 movements Actions

Like tensor fascia lata is responsible for hip flexion

Inversion and abduction

The second keyword Specialty

Some muscles specialize in endurance

Some muscles specialize in explosive power

If you ask endurance muscles to do

explosive movements

, it’s like asking a long-distance runner to lift weights

Although it’s not impossible to do it

but it’s hard work and the performance is not good

In this 2 Under these keywords

you can find that some muscles are not only responsible for more movements

and are easily compensated to do tasks that you are not good at

under the premise of improper use

the muscles are easy to become tight

After tightening, add a feature close to the bone

muscle snapping occurs

in the hip joint

improper use of the muscles that cause snapping hips

is the iliopsoas and latissimus tendons Tensor membrane

One of these two muscles is inside the hip joint

The other is outside

It can be said that

These two muscles represent most of the snapping hip

The outer snapping hip is the iliotibial between the bundle and the greater trochanter

The sound of rubbing and popping

The iliotibial band itself is a fascia that does not actively shrink

But if the fascia does not shrink

why does it become tight

In fact, the fascia will become tighter

Most of them are pulled by muscles

the muscles and fascia are connected together

the fascia is tightened when the muscles tighten

and it is the tensor fascia lata that connects with the iliotibial band

so just relax the iliotibial band

And ignore the tensor fascia lata

Lateral snapping hip usually recurs quickly

Lateral snapping hip

Often happens in running

or single leg deadlifts which require the thigh

Movements that move back and forth

These movements require constant forward and backward movement of the femur

Lateral snapping hips are the same as most musculoskeletal problems

Not very painful at first

until the bone becomes inflamed

Or the limit of the synovial bursa

will start to hurt

Let me add what is the synovial bursa

the role of the synovial bursa in the musculoskeletal system

is like the one at the table Anti-collision pads

It exists for cushioning

As long as there is a bone protrusion

There must be a synovial sac

to help muscles cushion

like the knee

Shoulders, elbows

heels have synovial bursa

If there is no synovial bursa

When the muscles contract, they will directly rub against the bone

So the synovial bursa inflammation can be regarded as a warning sign

Remind you that the nearby muscles have rubbed against the bone too much

Be quick to deal with it

Otherwise you will lose the cushion

It is both muscle and bone damage

Resolve the lateral snapping hip

It is necessary to solve the problem of tensor fascia lata tightening

The 2 key words action and expertise just mentioned

will come in handy here

Tensor fascia lata is a muscle with three movements

And it is an endurance player

The strength relationship between muscles is like the firepower of cooking

Different dishes require different firepower

Different movements also require different strength

Like walking

All you need is a small endurance fire

It is enough to use the tensor fascia lata

When you run fast, you need an explosive fire

The small fire of the tensor fascia lata alone is not enough

At this time, the gluteus medius should be Come out to increase the firepower

In the situation where the gluteus medius needs to increase firepower

If you happen to encounter gluteal muscle amnesia again

It will become only the tensor fascia lata can output

The heat is not enough for cooking Said half-baked at best

but happened in action

insufficient firepower

It will overload the small muscles with compensatory load

here to help you summarize

the first reason for the lateral snapping hip

is that the iliotibial band is tightened by the tensor fascia lata

the second The second reason is that the gluteus medius

makes the tensor fascia lata compensate too much

so the solution to the lateral snapping hip

is to relax the tensor fascia lata

first and then Training the strength of the gluteus medius

the angle at which it is easy to make a pop sound at the end

Only by training the brain to stabilize and coordinate the muscles

can the problem of hip snapping be completely solved

Since there is an outer side, there is an inner side

The protagonist of the inner side snapping hip is the iliopsoas muscle

In fact, the iliopsoas muscle It is the collective name of the two muscles of the iliacus

and the psoas major

the direction of the iliopsoas muscle is adduction, internal rotation, straightening

to abduction, external rotation, bending

medial hip snap

Usually refers to this direction of the iliopsoas muscle

It rubs against the iliac pubic bulge and makes a snapping sound

Do you think this movement is very similar to dancing a ballet?

That's right, research shows that

ballet dancers are the most likely to have inner snapping hips

In addition to ballet dancing Cycling

playing football and taekwondo

these sports are prone to medial hip snap

when doing this movement

if the iliopsoas cannot stably control the eccentric contraction

it will cause iliac The psoas muscles are tight in some places

Some loose

tight places will squeeze the synovial bursa just like the outer snapping hip

to solve the inner snapping hip

in addition to relaxing the iliopsoas

It is to strengthen the eccentric control of the iliopsoas

so that the iliopsoas can learn to elongate evenly

In addition to the two snapping hips on the outside and inside

there is another thing to pay special attention to

popping in the joint

The snapping in the joint may be a tear of the joint lip

or cartilage damage

This is not a problem that can be solved by exercise

If you are not sure what kind of snapping you are

and often If it hurts

be sure to go to the rehabilitation department for a detailed examination

to see if it’s an intra-articular problem

first relax the tensor fascia lata

lay on your side and press a massage ball on it The side of the buttocks

from the front to the most convex bone

Two finger widths behind

this is where the tensor fascia lata tends to be tense

the tensor fascia lata serves as the muscle connected to the upper part of the

iliotibial band

if you want Increase the ductility of the entire iliotibial band

you need to relax this place

find the pain point and roll it left and right for 10-15 times

1-10 points of pain index only need 5 points

don’t overdo it Pressing will cause inflammation

from top to bottom

The bottom is the greater trochanter rolled to the side.

The same movement

slightly rotate the body to the ceiling

The place close to the uppermost edge of the pelvis

is the place where the fibers of the gluteus maximus muscle

here Let me add that

iliotibial band

in addition to connecting upward to the tensor fascia lata

will also connect posteriorly to the upper fibers of the gluteus maximus

if there is a lateral hip snapper people

In addition to relaxing the tensor fascia lata

you can also relax the gluteus maximus

gluteus medius training

lying on the side with the lower foot bent

the upper foot straightened

the upper Bend the thigh of that foot forward a little

and use the strength of the butt to lift the foot to the ceiling

Try to feel the gluteus medius on the side of the buttocks

Do not shake the pelvis while doing it

Core Stretch without becoming a tight iliotibial band feeling

This action can practice the induction of the hip

and train the stability of the side core

after the hip is activated, you can stand up and lunge

train the feet to the front

the center of gravity is also on the front foot

practice the buttocks first Fall out on the side

use the power of the gluteus medius to push the butt back

to align with the pelvis on both sides

this action should feel sore on the side of the buttocks

each movement 15 times

Do 3 sets of

a day after you are familiar with it, you can do a full-stroke lunge squat

This action can train the stability of the buttocks

The job of the gluteus medius

is to stabilize the pelvis during single-leg movement

Make it difficult for the pelvis to tilt to the opposite side

15 reps of each movement

do 3 sets a day

stretch the iliopsoas muscle

put the foot to be pulled behind the front and rear lunges

The back femur is placed in the position of inward rotation

This action can lock the iliopsoas in advance

Pelvic tilting backward Imagine the navel moving closer to the ribs

Keep the spine and pelvis in a straight line

The thighs and pelvis move forward together

Strut the core 360 ​​degrees during the movement

Avoid arching the lumbar spine

This action should feel familiar or the thighs should be tight

Stay for 30 seconds

A set of 3 times

Do 3 sets a day

followed by iliopsoas muscle training

Lie down with one leg bent and one leg straightened

try to keep your waist flat on the floor

stretch your core 360 ​​degrees

lift one leg Get up to the same height as the thigh of the other foot

and then slowly put it down

This action

is an action that is easy to induce the sound of the inner side.

When doing this exercise, the speed of putting it down should be slow

Because this is exactly the training action of the eccentric contraction of the iliopsoas muscle

After practicing to almost no sound

you can speed up the movement

or increase the range

let the iliopsoas muscle try at different angles

and Execute the movement at a high speed

If you accelerate or increase the range, it is easy to make a sound

you can stretch the core 360 ​​degrees and tighten it a little

then slow down the speed

to increase the stability of the pelvis and hip joints

We learned from this video that

hip joints make noises when they are moving

most of them are not joint wear

but the sound of muscles rubbing against bones

although there is no need to worry too much

but it will hurt It means that there is an inflammation that needs to be dealt with

Today I will provide a method

to let you know

how to relax and exercise the inner and outer snapping hips

I hope it can help you improve the problem of snapping hips

I especially like this sentence

It’s not that you can’t move when you’re old

It’s that you start to grow old when you don’t move

especially the middle buttocks and gluteus maximus

these explosive muscles

degenerate Very soon

if you don't wake them up often

you will start to lose your memory

and eventually lose your ability

so you can't climb stairs and climb mountains

In the end, even standing up from the toilet felt very difficult

but fortunately, the biggest feature of muscle problems is reversibility

as long as the structure is complete

no matter when you start exercising

it is never too late

then the above That’s all the content of this video

If it’s helpful to you

Don’t forget to share it for me

It’s very helpful to me

See you in the next video

Video Info

I don’t tell ordinary people, snapping hips is so simple|

Some people asked me

where would the elderly recommend to start practicing if they want to maintain their health

Some people also asked me if I want to increase my muscle mass

Where to practice the most obvious effect

If you see the title and click on it, you

must know The answer is the hip

I will also add that

strengthening the hip

can reduce the risk of falls in the elderly

and the muscles around the hip are the largest

Therefore, the effect of heavy training is also the best for increasing muscle.

Although the structure of the hip joint is very simple

, if you only focus on gluteal muscle training

to understand the joints, you will underestimate this part

around the hip joint There are more than 10 muscles

some of which are responsible for stability

and some are responsible for movement

and because the hip joint is a ball and socket joint

like the shoulder

it is particularly easy to deviate from the center of the joint

Hip off center

The most typical symptom is snapping hip

I said before

when the joint is snapping

it may be that the joint is wearing out

this condition is in the hip

It's a little bit special when it happens on

Because the snapping is divided into muscles

Snaps between tendons, ligaments or bones

Snaps that occur in the hip joint

Most of it is caused by the muscles.

The snapping produced by the muscles will not wear down the joints

but it will still cause chronic soft tissue damage in the long run

and it will be painful and tense every time you exercise

so will It makes us less and less willing to move.

The snapping sound is like this rubber band

passing through the protruding place and getting stuck

and pulling it hard, it will make a sound

The rubber band is the muscle

tendon or ligament

The protruding place is the bone

the tighter the pull, the louder the sound

In this way,

the idea of ​​avoiding the bouncing is very clear

too tight rubber band and the bone blocking the way

>both symptoms point to the same problem

uneven muscle tension

because the bone gets in the way of the muscle

big reason is also pulled crookedly by the muscle

so the first thing we do

It is to restore the muscle strength to a state of balance

Why is the muscle strength unbalanced?

I want to understand this problem

I want to let you know two keywords first

muscle movement and expertise

Let’s talk about the action first

Every muscle has a starting point and an ending point

The path from the starting point to the ending point

It can be said that this muscle is responsible for the action

Some muscles are only responsible for one action

For example, the vastus intermedius

is only responsible for knee extension

and some are 2 movements

like the rectus femoris is responsible for knee extension and hip flexion

and some are responsible for 3 movements Actions

Like tensor fascia lata is responsible for hip flexion

Inversion and abduction

The second keyword Specialty

Some muscles specialize in endurance

Some muscles specialize in explosive power

If you ask endurance muscles to do

explosive movements

, it’s like asking a long-distance runner to lift weights

Although it’s not impossible to do it

but it’s hard work and the performance is not good

In this 2 Under these keywords

you can find that some muscles are not only responsible for more movements

and are easily compensated to do tasks that you are not good at

under the premise of improper use

the muscles are easy to become tight

After tightening, add a feature close to the bone

muscle snapping occurs

in the hip joint

improper use of the muscles that cause snapping hips

is the iliopsoas and latissimus tendons Tensor membrane

One of these two muscles is inside the hip joint

The other is outside

It can be said that

These two muscles represent most of the snapping hip

The outer snapping hip is the iliotibial between the bundle and the greater trochanter

The sound of rubbing and popping

The iliotibial band itself is a fascia that does not actively shrink

But if the fascia does not shrink

why does it become tight

In fact, the fascia will become tighter

Most of them are pulled by muscles

the muscles and fascia are connected together

the fascia is tightened when the muscles tighten

and it is the tensor fascia lata that connects with the iliotibial band

so just relax the iliotibial band

And ignore the tensor fascia lata

Lateral snapping hip usually recurs quickly

Lateral snapping hip

Often happens in running

or single leg deadlifts which require the thigh

Movements that move back and forth

These movements require constant forward and backward movement of the femur

Lateral snapping hips are the same as most musculoskeletal problems

Not very painful at first

until the bone becomes inflamed

Or the limit of the synovial bursa

will start to hurt

Let me add what is the synovial bursa

the role of the synovial bursa in the musculoskeletal system

is like the one at the table Anti-collision pads

It exists for cushioning

As long as there is a bone protrusion

There must be a synovial sac

to help muscles cushion

like the knee

Shoulders, elbows

heels have synovial bursa

If there is no synovial bursa

When the muscles contract, they will directly rub against the bone

So the synovial bursa inflammation can be regarded as a warning sign

Remind you that the nearby muscles have rubbed against the bone too much

Be quick to deal with it

Otherwise you will lose the cushion

It is both muscle and bone damage

Resolve the lateral snapping hip

It is necessary to solve the problem of tensor fascia lata tightening

The 2 key words action and expertise just mentioned

will come in handy here

Tensor fascia lata is a muscle with three movements

And it is an endurance player

The strength relationship between muscles is like the firepower of cooking

Different dishes require different firepower

Different movements also require different strength

Like walking

All you need is a small endurance fire

It is enough to use the tensor fascia lata

When you run fast, you need an explosive fire

The small fire of the tensor fascia lata alone is not enough

At this time, the gluteus medius should be Come out to increase the firepower

In the situation where the gluteus medius needs to increase firepower

If you happen to encounter gluteal muscle amnesia again

It will become only the tensor fascia lata can output

The heat is not enough for cooking Said half-baked at best

but happened in action

insufficient firepower

It will overload the small muscles with compensatory load

here to help you summarize

the first reason for the lateral snapping hip

is that the iliotibial band is tightened by the tensor fascia lata

the second The second reason is that the gluteus medius

makes the tensor fascia lata compensate too much

so the solution to the lateral snapping hip

is to relax the tensor fascia lata

first and then Training the strength of the gluteus medius

the angle at which it is easy to make a pop sound at the end

Only by training the brain to stabilize and coordinate the muscles

can the problem of hip snapping be completely solved

Since there is an outer side, there is an inner side

The protagonist of the inner side snapping hip is the iliopsoas muscle

In fact, the iliopsoas muscle It is the collective name of the two muscles of the iliacus

and the psoas major

the direction of the iliopsoas muscle is adduction, internal rotation, straightening

to abduction, external rotation, bending

medial hip snap

Usually refers to this direction of the iliopsoas muscle

It rubs against the iliac pubic bulge and makes a snapping sound

Do you think this movement is very similar to dancing a ballet?

That's right, research shows that

ballet dancers are the most likely to have inner snapping hips

In addition to ballet dancing Cycling

playing football and taekwondo

these sports are prone to medial hip snap

when doing this movement

if the iliopsoas cannot stably control the eccentric contraction

it will cause iliac The psoas muscles are tight in some places

Some loose

tight places will squeeze the synovial bursa just like the outer snapping hip



to solve the inner snapping hip

in addition to relaxing the iliopsoas

It is to strengthen the eccentric control of the iliopsoas

so that the iliopsoas can learn to elongate evenly

In addition to the two snapping hips on the outside and inside

there is another thing to pay special attention to

popping in the joint

The snapping in the joint may be a tear of the joint lip

or cartilage damage

This is not a problem that can be solved by exercise

If you are not sure what kind of snapping you are

and often If it hurts

be sure to go to the rehabilitation department for a detailed examination

to see if it’s an intra-articular problem

first relax the tensor fascia lata

lay on your side and press a massage ball on it The side of the buttocks

from the front to the most convex bone

Two finger widths behind

this is where the tensor fascia lata tends to be tense

the tensor fascia lata serves as the muscle connected to the upper part of the

iliotibial band

if you want Increase the ductility of the entire iliotibial band

you need to relax this place

find the pain point and roll it left and right for 10-15 times

1-10 points of pain index only need 5 points

don’t overdo it Pressing will cause inflammation

from top to bottom

The bottom is the greater trochanter rolled to the side.

The same movement

slightly rotate the body to the ceiling

The place close to the uppermost edge of the pelvis

is the place where the fibers of the gluteus maximus muscle

here Let me add that

iliotibial band

in addition to connecting upward to the tensor fascia lata

will also connect posteriorly to the upper fibers of the gluteus maximus

if there is a lateral hip snapper people

In addition to relaxing the tensor fascia lata

you can also relax the gluteus maximus

gluteus medius training

lying on the side with the lower foot bent

the upper foot straightened

the upper Bend the thigh of that foot forward a little

and use the strength of the butt to lift the foot to the ceiling

Try to feel the gluteus medius on the side of the buttocks

Do not shake the pelvis while doing it

Core Stretch without becoming a tight iliotibial band feeling

This action can practice the induction of the hip

and train the stability of the side core

after the hip is activated, you can stand up and lunge

train the feet to the front

the center of gravity is also on the front foot

practice the buttocks first Fall out on the side

use the power of the gluteus medius to push the butt back

to align with the pelvis on both sides

this action should feel sore on the side of the buttocks

each movement 15 times

Do 3 sets of

a day after you are familiar with it, you can do a full-stroke lunge squat

This action can train the stability of the buttocks

The job of the gluteus medius

is to stabilize the pelvis during single-leg movement

Make it difficult for the pelvis to tilt to the opposite side

15 reps of each movement

do 3 sets a day

stretch the iliopsoas muscle

put the foot to be pulled behind the front and rear lunges

The back femur is placed in the position of inward rotation

This action can lock the iliopsoas in advance

Pelvic tilting backward Imagine the navel moving closer to the ribs

Keep the spine and pelvis in a straight line

The thighs and pelvis move forward together

Strut the core 360 ​​degrees during the movement

Avoid arching the lumbar spine

This action should feel familiar or the thighs should be tight

Stay for 30 seconds

A set of 3 times

Do 3 sets a day

followed by iliopsoas muscle training

Lie down with one leg bent and one leg straightened

try to keep your waist flat on the floor

stretch your core 360 ​​degrees

lift one leg Get up to the same height as the thigh of the other foot

and then slowly put it down

This action

is an action that is easy to induce the sound of the inner side.

When doing this exercise, the speed of putting it down should be slow

Because this is exactly the training action of the eccentric contraction of the iliopsoas muscle

After practicing to almost no sound

you can speed up the movement

or increase the range

let the iliopsoas muscle try at different angles

and Execute the movement at a high speed

If you accelerate or increase the range, it is easy to make a sound

you can stretch the core 360 ​​degrees and tighten it a little

then slow down the speed

to increase the stability of the pelvis and hip joints

We learned from this video that

hip joints make noises when they are moving

most of them are not joint wear

but the sound of muscles rubbing against bones

although there is no need to worry too much

but it will hurt It means that there is an inflammation that needs to be dealt with

Today I will provide a method

to let you know

how to relax and exercise the inner and outer snapping hips

I hope it can help you improve the problem of snapping hips

I especially like this sentence

It’s not that you can’t move when you’re old

It’s that you start to grow old when you don’t move

especially the middle buttocks and gluteus maximus

these explosive muscles

degenerate Very soon

if you don't wake them up often

you will start to lose your memory

and eventually lose your ability

so you can't climb stairs and climb mountains

In the end, even standing up from the toilet felt very difficult

but fortunately, the biggest feature of muscle problems is reversibility

as long as the structure is complete

no matter when you start exercising

it is never too late

then the above That’s all the content of this video

If it’s helpful to you

Don’t forget to share it for me

It’s very helpful to me

See you in the next video

Copyright © All rights reserved

Search