What follows is the translation of an extract of a scientific study called "low-load exercises focused on improving gluteal muscle in an increasing explosive power in athletes." In the cases it has been possible, includes links to the exercises.
The study of warm butt
The study of warm butt
The purpose of this study was to investigate the effect of 3 protocols pronounced warming in peak power output during a countermovement jump test. The intention was to develop and compare practical protocols that would apply to heating immediately before competition or training sessions with weights.
A group of 22 elite players of Australian Rugby (Australian Rules Football) performed 3 different warm-up protocols for 3 sessions in a random order. The protocols included series of exercises focused on low-load group of the gluteus muscle (GM-P), a protocol for whole-body vibration (WBV-P) where subjects were maintained on a platform vibrating at 30 hertz for 45 seconds, and a condition of heating (CON).
The countermovement jump test "> countermovement jump was performed within 5 min after each protocol of heating in a Smith machine unloaded using a linear encoder to measure peak power.
The peak power output was significantly higher after heating gluteal exercises (GM-P) after not warming (CON) (p <0.05) and warm up with vibration (WBV-P) (p <0.01) . No significant difference in peak force production between the vibrational heating and non heating.
These results have shown that an exercise protocol focused on the gluteus muscle group is significantly effective in improving peak power output in athletes. The mechanisms for the observed improvements are unclear and warrant further investigation. Coaches may consider incorporating low-load exercises for the gluteus warming of athletes competing in sports that require explosive power of lower limbs.
Study by JF Crow, Buttifant D, Kearny Hrysomallis SG and C.
Butt Exercises: Not just for women
A group of 22 elite players of Australian Rugby (Australian Rules Football) performed 3 different warm-up protocols for 3 sessions in a random order. The protocols included series of exercises focused on low-load group of the gluteus muscle (GM-P), a protocol for whole-body vibration (WBV-P) where subjects were maintained on a platform vibrating at 30 hertz for 45 seconds, and a condition of heating (CON).
The countermovement jump test "> countermovement jump was performed within 5 min after each protocol of heating in a Smith machine unloaded using a linear encoder to measure peak power.
The peak power output was significantly higher after heating gluteal exercises (GM-P) after not warming (CON) (p <0.05) and warm up with vibration (WBV-P) (p <0.01) . No significant difference in peak force production between the vibrational heating and non heating.
These results have shown that an exercise protocol focused on the gluteus muscle group is significantly effective in improving peak power output in athletes. The mechanisms for the observed improvements are unclear and warrant further investigation. Coaches may consider incorporating low-load exercises for the gluteus warming of athletes competing in sports that require explosive power of lower limbs.
Study by JF Crow, Buttifant D, Kearny Hrysomallis SG and C.
More concretely, conclusions, and exercises
In short, what the study says is that a warming of the buttocks can improve our strength in the legs for training or competition, so it can be a good idea to do before a leg workout. Personally I think it may even be advisable to perform any exercise that stand as good weight as it moves the buttocks always involved in one way or another.
As for the exercises in the warming described in the study, and we can incorporate as is, were these:
Double Leg Bridge: 10 repetitions.
Quadrupedal leg raise: 10 reps.
Quadruped hip abduction: 10 repetitions.
Side lying clams: 10 repetitions.
Abduction of a leg lying hip: 10 repetitions.
Prone to leg extension: 10 repetitions.
Stability ball squat: 10 repetitions.
The only additional equipment you need is the ball. If we do not have it, I think maybe you can replace with Wall Sits. I suggest about 30 seconds of stamina in all, spread over 4 or 5 series.
As for the exercises in the warming described in the study, and we can incorporate as is, were these:
Double Leg Bridge: 10 repetitions.
Quadrupedal leg raise: 10 reps.
Quadruped hip abduction: 10 repetitions.
Side lying clams: 10 repetitions.
Abduction of a leg lying hip: 10 repetitions.
Prone to leg extension: 10 repetitions.
Stability ball squat: 10 repetitions.
The only additional equipment you need is the ball. If we do not have it, I think maybe you can replace with Wall Sits. I suggest about 30 seconds of stamina in all, spread over 4 or 5 series.
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