Weight training, As with bars, dumbbells or kettlebells, work your glutes and hamstrings together and not individually. This can help you gain strength throughout the body and burn more calories in less time. The best exercises for the glutes and hamstrings depend on your goals, physical condition and the sport or activity you do.
Your glutes and hamstrings do not work independently in daily activities and sports. Because they are connected to each other by nerves and connective tissues, they are part of a network of muscles called the superficial bottom line, which includes the calves, the muscles of the back and the back of your neck. Therefore, how you move your glutes and hamstrings can affect the movement of the back and legs. While the buttocks produce force when accelerating at the start of a sprint or jumping up, your tendons function as brakes that control the speed of your deceleration when you slow down in a run or walk or land on your feet after jumping.
Physiotherapist Gray Cook suggests you start with squats, step-ups, and push-ups, because they involve common movement patterns found in many field, ring, and field sports, such as soccer, boxing and tennis. Athletes of these sports can benefit from doing these exercises to work on the coordination and balance of the entire body. The squat is simply to lower your hips to the ground from a standing position, keeping the spine straight. Try the one-armed arm squat squat or barbell squat. The step-up consists of stepping on the top of a step, like a bench or a plyometric step, holding weights in one or both hands. The basic rudeness is to take a step forward or behind you and bend both legs to lower the body until the back knee almost touches the ground. Start only with your body weight. Add weights only after you are familiar with these exercises.
Russian Weight Training
The deadlift with kettlebells can help reduce the risk of hamstring injuries and improve flexibility of the lower body, emphasizing the eccentric force, which is the lengthening of the fibers of the muscle in tension. The deadlift with kettlebell strengthens the glutes and improves the stability and eccentric strength of the hamstrings. Hold a dumbbell with one hand hanging in front of your hips in a standing position with your feet about the width of your hips. Inhale as you lean your torso forward on your hips to lower the kettlebell to the floor without bending your back or shoulders.Bend your knees slightly while moving. Exhale as you push your feet against the ground and push your hips forward to lift the kettlebell off the ground and bring your torso up. Once you have mastered this exercise, continue to make swings with a kettlebell, which use the same hip-tilt maneuver to balance the weight between your legs and the front of you.
Choose exercises that mimic the way you move in the activity or sport you play. A review published in the June 2006 edition of the "International Journal of Sports Physiology and Performance" states that exercises that train real sports skill have a greater drag of force and power than those that are not specific. This is based on the SAID principle, which means "the specific adaptation to the imposed demand." For example, sprinters and soccer players benefit more from making hamstring slips than curls in a machine, since the slurs mimic the movement pattern of running.