पेरिस ओलंपिक्स 2024: मीराबाई चानू पदक से चूकीं, चौथे स्थान पर रहीं
नई दिल्ली: भारतीय वेटलिफ्टर साईकोम मीराबाई चानू पेरिस ओलंपिक्स 2024 में महिलाओं के 49 किलोग्राम वेटलिफ्टिंग इवेंट में पदक से चूक गईं और चौथे स्थान पर रहीं। चानू ने कुल 199 किलोग्राम वजन उठाया, जिससे वह पदक से बस एक कदम दूर रह गईं।
भारतीय ओलंपिक एसोसिएशन द्वारा साझा किए गए एक वीडियो में, चानू ने अपनी निराशा व्यक्त की, “मैंने देश के लिए पदक जीतने की पूरी कोशिश की, लेकिन आज चूक गई। यह खेल का हिस्सा है—कभी जीतते हैं, कभी हारते हैं। मैं अगले अवसर के लिए और मेहनत करूंगी और बेहतर प्रदर्शन करूंगी।”
चीन की होउ झीहुई ने 206 किलोग्राम वजन उठाकर स्वर्ण पदक जीता, जबकि रोमानिया की मिहाला वेलेंटिना कंबेई ने 205 किलोग्राम के साथ रजत पदक हासिल किया। थाईलैंड की सुरोडचना खंबाओ ने 200 किलोग्राम वजन उठाकर कांस्य पदक प्राप्त किया।
अब तक, भारत ने पेरिस ओलंपिक्स में कुल तीन कांस्य पदक जीते हैं, सभी शूटिंग इवेंट्स में।
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The motion targets the glutes and hamstrings while also partaking other muscles such as the core and quads.
This often ends in compensation by other muscle groups which can result in muscular imbalances and increased strain on knees, hips, and decrease back.
In this weblog submit, we’ll discover the anatomy
of the decrease glutes, their significance in daily
movements, and the highest workout routines for decrease
glutes that effectively target them. If you
have been to step up perfectly straight in this position, the load will still
be behind your working foot, and also you’re likely to simply topple back down, Lirio says.
Throughout this train, many people don’t feel a ton of labor of their raised leg as a end result of they spring off the non-working leg.
Keep Away From this by focusing on your high leg, preserving your body weight out of your again leg and
decreasing slowly and only till your toes contact the floor.
In addition, research are beginning to establish a task by which carbs immediately affect muscle
protein synthesis. However, if I Am being honest, any girl
performing these doubtless has some exceptionally well-developed
glutes. Dr. Bret Contreas, the Glute Doctor,
also recommends them if that makes you’re feeling higher about doing them.
For this reason, any exercise you’ve pulled will
require glute activation to stabilize your hips. Hip abduction happens
when the legs move straight out of the aspect of the body.
This motion is not seen usually in isolation in regular life however could
additionally be seen during sporting events similar to dribbling
a ball and altering course.
While holding weights on either side, slowly drop your hips till you feel
a noticeable stretch in your glutes. As Soon As you’ve reached the underside of this position, push again up and repeat.
Below is a list of 10 workout routines that activate your gluteus medius muscular tissues.
Each exercise consists of step-by-step directions and suggestions for modifying movements to make it both extra accessible or more challenging.
Gluteus medius workout routines might help you deal with hip, lower back, or knee ache related to weakness in this space.
It’s about bettering total energy, enhancing athletic efficiency, and even stopping accidents.
What you need to do to be able to rehabilitate the muscle is stretch, concentrate
on strengthening workout routines, and even a little bit of an cardio exercise that helps get oxygen flowing into
the realm. It is essential to do that gently, of course, however keeping energetic with the muscle a bit
will assist to ensure that it doesn’t stiffen up.
Subsequent, lifters ought to place their hands on the barbell
with an overhand grip with the palms facing downward or in supination.
The knees must be barely bent to lower the hips when greedy
the bar, and the again must be straight. Rest assured,
incorporating squat and deadlift routine on the same day is completely acceptable in workout
programs.
In contrast, extra advanced folks can place a dumbbell, kettlebell, or
weight plate over their hips to extend exercise issue.
Create your personal higher glute exercise with Hevy, and monitor your progress.
This is very comparable to the step up train but
with consistent cardio to target total cardiovascular health.
The depth could be various to meet no matter fitness goals a lifter has
in thoughts. It also helps with constructing core stability by
partaking the deep muscles in the again and all the layers of the abdominals.
Extra body fats can cover the underlying gluteal muscles and reduce the visible impression of your
workouts in your butt when fixing square-shaped buttocks.
So if you want a butt that lifts (even when you don’t have your favorite pair
of lift seamless leggings on), these are the upper glute workouts you don’t want to hit the snooze button on. Many glute exercises focus on constructing
the glute max–and as the most important, strongest muscle of the
glutes, it is sensible as a direct path to building power,
size and energy.
The gluteus maximus begins from the higher part of your hip bone, in addition to the lower finish
of your spine. This includes the sacrum and the coccyx (that’s the very backside part of your spine, typically called the tailbone).
If you do aerobic exercises with glutes, it’ll encourage the area to proceed healing.
Really Helpful workouts for this include doing full squats
or working on an incline. You also can use kinesiology tape over the realm ache when you
train; listed beneath are some good kinesiology tape choices.
Attempt any of those health activities to improve your glute energy.
Incorporate workouts similar to Hip Thrusts, Romanian Deadlifts, Banded Hip Drops, and Cable Pull Throughs into your routine, no much
less than 2-3 occasions per week. These muscle tissue are important for primary functional actions corresponding to standing,
strolling, climbing stairs, and lifting objects.
After all, if you want to kind the strongest mind-to-muscle connection you’ll have the ability to, you should study concerning the muscle itself – not simply the exercises.
Your gluteal muscle tissue are a few of the most
powerful in your physique and so they play a fundamental position in your mobility.
And you’ll not see any important leads to dimension after 2-4 weeks.
You see, performing even the best butt workouts 2-3 instances
per week is simply half the battle. By honing in on movements that predominantly have interaction the glutes and consciously sidelining those who heavily stimulate the leg
muscle tissue, you will be charting a direct course towards
your desired outcomes.
“This motion can be carried out with small, looped bands across the ankles, shins or beneath the knees. Band placement will change stage of resistance during the train.” When you do prepare your
gluteus muscles, it’s potential to achieve hypertrophy, or growth within the
size of the muscular tissues. The secret is to target each of the glute muscles and progressively overload them with excessive intensity.
This can be achieved inside any vary of reps, but you
get one of the best muscle hypertrophy results from
a rep range of six to 12 and with a heavy resistance. Performing the quadruped hip extension, an isolation train, is a good way to spherical out your butt workout.
This transfer works the hip extensors, a strong group of muscles, including the
gluteus maximus and the hamstrings, which are concerned in lots of
daily actions, corresponding to strolling and standing.
The commonest workouts for the butt, hips, and thighs are squats, lunges, and deadlifts.
Lifters experiencing discomfort in the higher thigh and groin area should restrict
their decrease body activity till they tackle the trigger of pain in the higher
thigh and groin space. They also wants to be aware of signs
related to sports activities accidents. This doesn’t require
balance, making it harder to trigger harm. Subsequently, it
is a good exercise for novices and people who battle with stability.
It acts in synergy with the gluteus medius muscle to abduct and internally rotate
the thigh. Your glutes are the one of the largest
and strongest muscle tissue in your physique, and play an essential function to propel your forward when you walk and run. The banded clamshell is another superior banded train to focus on the
facet glutes. Likewise, with the banded walks,
all you want for this exercise is a resistance band. The center glutes (the
glute maximas) are the most important muscle within the glute region, so spending
most of our glute-building efforts here is sensible.
However if we overlook concerning the facet glutes then we’re by no means going to have the ability to build the well-rounded, fuller look many individuals try for.
You can also adjust the peak of the surface you are utilizing depending on what muscular tissues
you are attempting to work. I advocate to most individuals a higher box for the posterior chain and a decrease field
to focus on the quads extra. It is the epitome of
health dedication, not just for its appears but in addition for how you are
feeling and transfer.
The again squat is definitely one of the tried
and true exercises to target and build greater, well-defined quads and
glutes. Going heavier than you presumably can deal with leads to poor management, lowered vary of movement, and excessive decrease again involvement.
The point of this exercise is to attain full hip
extension, in any other case you’ll have the ability to say goodbye to glute gains.
I undoubtedly have my favourite workout routines
that must be current in principally each coaching session.
Nonetheless, as I went over above, the glutes are liable for
a ton of various movements.
More specifically, the gluteus medius is responsible for stabilizing the hip joint and aiding in pelvic rotation. This signifies that lifeless butt syndrome could cause a decrease in range of motion as well as
weak point in that space. It can also trigger you to depend on other
muscular tissues when exercising, which means you aren’t getting the complete good thing about workouts like
squats. Successfully concentrating on the underside of
your glutes requires an excellent workout plan and specific workout
routines specializing in hip extension and activation of the decrease glutes.
This mainly signifies that, normally, these with essentially the most developed glutes are also the strongest, says
Contreras. “Unless you were born with superb glute genetics, the only way to get your glutes significantly shapelier and rounder is to get very strong at the most effective glute workout routines.” It is probably not
as in style as the back squat, but you really shouldn’t hit snooze on the front squat.
Yes, you won’t be in a position to lift as heavy,
and the entrance rack loading takes a bit of getting used
to, but entrance squats are an train you must be together with in your glute exercise.
Using a (light!) mini resistance band throughout your glute warm-up helps to prime the muscle tissue
before your main glute exercise.
That said, older research suggests that cardio exercise—like
walking, working, or cycling—can construct muscle in older adults and sedentary of
us. So, if you’re older or reside a extra sedentary lifestyle, strolling may help
construct muscle mass—but your best guess remains to be
to raise weights for gaining energy. “To build muscle, the human physique must be continuously challenged by rising resistance and/or volume of train, which is called progressive overload,” Horan says.
Walking alone doesn’t present enough resistance to induce muscle hypertrophy (an increase in muscle
mass), which is healthier achieved through resistance training,
she says.
Plus, after you utilize these for a while, you gained’t need an excuse
or be convinced to attempt one. These use hyperextension to isolate your
glute muscles, and you will definitely feel it.
Front carries are one other carry to work the glute muscular tissues functionally.
Carrying the load in entrance will cause your torso to lean forward.
Once you get started with them, you’ll see that simply by adding a band to
this back-and-forth motion, your glutes will be activated and burning like loopy.
This exercise is superb for bettering your capability to externally rotate your
hips, because it puts constant tension on the muscle tissue in the glutes
answerable for rotation. When you could have the hip mobility, power, and suppleness this
exercise helps enhance, nearly every lower physique movement, like bending
over and choosing something up, will turn out to be easier
and extra fluid. Diet plays a big position in adding muscle to your frame,
and I’m excited to share meals that increase hips size as nicely as meals that develop your butt.
Apparently, having strong glutes would possibly even assist prevent pain elsewhere within the physique,
corresponding to your knees and low again. If the
gluteus medius muscle weakens, it can permit your thigh to drag inward, placing stress in your knees.
A 2016 examine found that people with continual, non-specific low again pain generally had weakness within the gluteus medius.
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