Personal trainer Anna Saivosalmi is concerned about the lazy Finnish buttocks of telework. Use Anna’s instructions to find out if there is jerk on the canvas or if the buttocks need activation.
Sitting is the worst poison on the buttocks, banging a personal trainer Anna Saivosalmi, who has spent live hours during the Korona for Finns who have been stiffened by telework on Instagram and the Mybnb Live group on Facebook.
In the sitting position, the buttock muscle is stretched, and it can easily take hours while sitting at the computer without the buttocks activating once.
Saivosalmi calls this kind of buttock laziness a syndrome of dead buttocks, the biggest causes of which are just constant sitting and general everyday passivity.
– When sitting with your buttocks flaccid for days of whining, pull it on your hip flexors and hind legs tight. And when you spend your own time in such a position, your body starts with symptoms such as back or knee pain.
Gradually, the thighs or back muscles begin to compensate for the laziness of the buttocks and deliver the buttocks post as a hip joint extender. And when the pelvis does not stretch properly, the hip flexors do not stretch either. This in turn causes problems with the back and posture.
Do you have dead buttocks? Buttock laziness can be tested by simple means:
In the standing position, test to see if the buttocks can be activated as squats. Also test both buttocks separately, as half-differences may be significant.
Keep your hips straight and raise the other leg to your knee in the air. Is the pelvis floating? If the pelvis tends to land on the raised leg side, the buttocks will not activate as it should. Try both sides.
Lie back and slowly lift your leg one at a time straight into the air. Does the buttocks activate? Or do you work your back muscles? For this exercise, you may need a friend as an observer.
Feeling in the buttocks
If you feel that your buttocks are not activated during exercise, it may be a good idea to wake your buttocks with small, activating movements before going to do squats or other buttock movements with large weights.
Otherwise, it may happen that all the training for the buttocks goes to the thighs and back instead of the butt.
According to Anna Saivosalmi, such nerve muscle nerve problems are very common and familiar to her clients as well.
– It is unfortunate that the butt workout feels on the thighs instead of the buttocks.
So it’s time to wake your buttock muscles out of a coma.
With these Anna tips, you are sure to succeed!
In the video above, let’s show you how to make moves!
Pelvic lift is a great way to wake up and activate your buttocks. In the video, Anna shows four different variations of the movement that can be easily tried at home.
Lifting should be firm and the pelvis should stretch properly. Descend slowly with braking. Do 8-12 calm repetitions.
Heels on a podium
Soles on the ground
Mini rubber band adding to the feel
One-leg pelvic lift
Leg lifts facing upside down
Focus on raising the leg of the buttocks using the position above up. The rubber band gives an extra feel. Make 8 to 12 calm repetitions on each side.
One-leg pull-out with straight legs
This is a real power movement for the buttocks done correctly! Keep the knee of the outrigger fairly straight, but do not lock the knee stiff. Keep one foot light behind.
Fold down the hips, keeping your back straight. An additional weight can be, for example, a handle ball, a dumbbell or a drinking bottle. Do 8 to 12 calm repetitions on each leg.
Bulgarian step squat
Keep your hind leg on the podium. Descend with your back in a straight lift down and back up. The knee and toe of the front foot show the entire movement straight forward. An additional weight can be a handle ball, a dumbbell or a filled beverage bottle. Do 8-12 calm repetitions on both sides.
Source site www.is.fi