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Despite their importance to a wide range of athletic and sporting activities, the hip flexors are the most neglected major muscle group in strength training. It is very rare to find training programs that include hip flexor exercises. By contrast there is usually a great deal of emphasis on exercises for the leg extensors.
There are some obvious reasons for this comparative neglect. The principal muscles involved in hip flexion are the psoas and the iliacus, commonly known as ileopsoas. Because they are relatively deep to superficial muscles that may have been overlooked by bodybuilders who have traditionally been the most important innovators in strength training. Secondly, there is clearly performing adequately with weights. Finally, these muscles do not have the obvious functional importance of their extensor counterparts. Yet, as antagonists, which cause both hip flexors and knee an important role in controllingThe amount of descent and ascent in leg extension exercises such as squatting.
There is no corresponding problem of underdevelopment with the muscles responsible for bending the knee, the hamstring group. Why cross two joints are active in both leg extension and flexion of the legs. They act to flex the knee and the hip extended. They tend to be reinforced with the elongation complex leg exercises. Even hamstrings are developed and strengthenedthrough the use of the leg curl apparatus.
Strong hip flexors provide the advantage of a wide range of sports and sporting activities. In the sprints, lift the knee high is associated with a greater stride length and therefore great attention has been linked to the exercise of the hip flexors. However, they are generally not in a year of resistance, and therefore not unlikely to raise any significant resistance.
Hip flexor strength is directly relevant to aSeries of activities in the world of football. Kicking a ball is a complex coordinated action of knee extension and simultaneous flexion, so developing a stronger kick requires exercises for these muscle groups. Strong hip flexors can also be very useful in combating the situation in American football and both rugby union and rugby, in which a player attempts to make further steps forward with an opposing player clinging to his legs.
Besidesplayers of American football and rugby, which are massively developed quadriceps and gluteus are often not able to generate rapid knee lift and hence tend to shuffle around the field. Having stronger flexors significantly improve their mobility.
It is believed that marked differences in strength between hip extensors and hip flexors may be a factor for Achilles tendon injuries in soccer. And 'interesting to reflect on the fact hipExtensor / flexor imbalance might also be linked to the relatively high incidence of accidents in the bar of connection.
Sports where increased strength ileopsoas appears to offer benefits include cycling, canoeing, rock climbing, rock in particular when scaling faces.
The problem in developing hip flexor strength has been the lack of appropriate exercises. Two that have traditionally been used for this muscle group, tend to sit-ups and hanging leg raises, but in bothCases the resistance is mainly due to their body weight to exercise planned. As a result of these exercises only a very limited contribution to the strengthening of the flexor muscles can actually do.
Until now the only weighted resistance equipment used for this purpose the machine multi-hop was prepared. When using this multifunction devices for hip flexion, it moves the exercise with the leg against a padded roller which swings in an arc. One difficulty with thisDevices is that the position of the hip joint is not fixed and therefore it is difficult to maintain correct form when you lift heavy weights or the thigh above the horizontal.
With the publication of MyoQuip HipneeFlex there is now a machine specifically designed to develop and strengthen the flexor muscles of the legs too. It also performs hip and knee flexors simultaneously from full extension to full extension. Because the biomechanical efficiency of these joints decreases in movementextension to flexion, the mechanism configured to provide decreasing resistance throughout the exercise movement and thus appropriate loading to both flexors.
The absence of the previously most effective techniques for developing the hip flexors means that we do not know what are the benefits of their full development. Given the fact that in elite sport performance improvements can translate into relatively low competition for supremacy, is an area that offersgreat potential.
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