शैडोइंग अभ्यास: How to Become A Glute Dominant Runner - वीडियो के साथ अंग्रेजी बोलना सीखें
अभ्यास मोड चुनें
हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।
174 वाक्य
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This is what a glute dominant person looks like when they run, and this is what a non-glute dominant runner looks like.
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Research shows that the bigger and stronger your glutes are, the faster and more efficiently you run.
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But, if your glutes are weak and underdeveloped, they could be the hidden reason you're slow, your posture breaks down, and those nagging injuries never go away.
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In this video, I'll give you the six main reasons your glutes are failing you with every step.
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then provide you with a solution for each one so that you can rebuild glute dominance, run faster, and stay injury-free for years to come.
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But first, I want to prove to you just how important the glutes are for running.
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And to do that, let's take a deeper look at what happens inside the body of a runner with weak glutes.
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When we run, the glutes are meant to perform two primary roles.
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Extend the hips to drive us forward
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and stabilize the pelvis each time we land on one leg because running is essentially a series of single leg stances.
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But when the glutes are weak or inhibited and can't perform these roles, the body uses compensations that hurt performance and increase injury risk.
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For instance, when the glutes aren't doing their job as the primary hip extensor, the hamstrings have to pick up the slack on every step.
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Over time, the hamstrings become overworked, tight, and prone to cramping.
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A similar compensation pattern happens when the glutes aren't able to perform their stabilizing role while we run.
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The body still has to try to stabilize the pelvis each time we land on one leg, so it recruits the lower back and the IT band for extra support.
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But like the hamstrings, when these muscles are forced to dominate a role they were only meant to assist in, they become overworked and strained.
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So if you're a runner and have IT band or lower back pain, once again, weak glutes may be the cause.
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Now, because the lower back and IT band are not designed to be dominant pelvic stabilizers, they also don't perform the role efficiently.
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This makes the pelvis more likely to drop each time you land on one leg.
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And that pelvic drop sets off a chain reaction down the stance leg.
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The hip falls into adduction and internal rotation, the knee drifts into valgus, and the foot and ankle collapse into overpronation.
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It's no coincidence that the knees, ankles, and feet are some of the most common running injury sites.
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One study found pelvic drop to be the strongest predictor of running injury.
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In fact, for every one degree increase in pelvic drop, the odds of injury rose by 80%.
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All of that from the glutes not activating when you run.
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Now that you know the signs of inactive glutes, let's look at those same compensations in a quick science-backed test
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so you can see whether your glutes are actually doing their job when you run.
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Stand on one leg and jump as high as you can, landing back on the same leg.
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Film yourself in slow motion.
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When you review the footage, look for two things.
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Level hips throughout the jump and landing, knee tracking in line with or outside of the foot,
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especially just before takeoff and just after landing when peak force goes through the supporting leg.
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If your hips tilt to one side or your knee collapses inwards at those points, your glutes are too weak or inactive to stabilize your body on every step.
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But don't panic.
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We're now going to cover exactly how you can regain glute dominance.
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There are two paths that pull the glutes out of dominance.
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One travels up from the feet and the other travels down from the spine.
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We're going to walk through both paths, starting at the feet.
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When you walk, you're on one leg 60 to 70% of the time.
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When you run, you're on one leg 100% of the time.
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But you're not just balancing on one leg.
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When you're in motion, each leg is having to absorb forces of up to three times your body weight
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because of gravitational acceleration.
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If the foot as the foundation of that leg isn't solid enough, it collapses under that weight into overpronation.
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A 2007 study found that when the feet collapse into overpronation, the shin and thigh bones internally rotate and the pelvis tilts forward.
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Because the glutes anchor onto the pelvis, if that anchor is tilted, the glutes are pulled out of the optimal position and lose contracting power.
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I tested this connection between the feet and the glutes recently in a university sports lab.
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I measured my glutes activation in the squat with my feet completely relaxed, emulating a weakened foot arch,
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and then again while actively pressing my toes into the ground, which is an arch-stimulating technique called short foot.
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When I actively engaged the foot muscles, my glute activity jumped by 30.1%.
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While I was expecting some difference between the two conditions, I was surprised by how much the glutes are affected by the feet.
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Now, there are three things that cause the feet to overpronate and limit glute function.
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The first is intrinsic foot muscle strength.
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The intrinsic foot muscles are what hold up the foot arch and keep the foot stable at impact on every step.
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When they are weak, the arch collapses into overpronation under load and the whole leg rotates inward with it.
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The most common reason for weakened intrinsic foot muscles is decades of wearing stiff-soled shoes with built-up arch support, which does the work for the foot muscles.
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A 2020 study showed that just 12 weeks in arch support reduced intrinsic foot muscle strength by 14.7%.
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Now imagine what happens after decades in them.
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The fix is simple.
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Get out of the types of shoes that weakened your feet in the first place.
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That means you need shoes with a more minimal and flexible sole that encourage the intrinsic foot muscles to activate and strengthen.
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A 2021 study on minimalist footwear found that wearing them for just six months increased intrinsic foot strength by 57.4%.
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Now, intrinsic foot weakness is a direct cause of overpronation.
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The next two, ankle tightness and toe misalignment, indirectly cause the arch to lose stability and collapse.
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Let's start with the ankle.
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Each running step needs enough ankle dorsiflexion to let your body pass over the foot into the next step.
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But when the ankles are tight, the only way for the body to complete the step is to spin the foot out like a duck
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and collapse the arch to make up for the missing range of motion.
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So overpronation is the consequence of the foot having to become a second ankle joint when the ankles are too tight.
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Now, there are two fixes for tight ankles.
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First, transition to zero drop footwear.
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When you wear shoes with elevated heels, your ankles are held in plantar flexion and your calf muscles shorten over time.
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Short calf muscles block ankle dorsiflexion.
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Zero drop shoes, on the other hand, puts the foot back into neutral and lets the calves maintain their normal length, so they stop restricting ankle range of motion.
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Second, regularly practice positions that challenge your ankle's full range of motion.
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A deep squat requires in-range ankle dorsiflexion.
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Chair sitting doesn't, but modern life keeps us at chair height, so the ankles seldom bend past 90 degrees.
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And if you don't use it, eventually you lose it.
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The fix?
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Spend 5 to 10 minutes a day in deep squats, even broken into short holds.
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Do these two things and you will drastically improve your ankle mobility over time.
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The second indirect cause of foot arch collapse is toe misalignment.
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When we have good toe alignment or toe splay as we call it, each toe lines up with its metatarsal.
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This widens the foot, which inherently makes it more stable.
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It also places the connected intrinsic foot muscles in proper alignment, where they have the most leverage to generate the force required to hold up the arch.
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But when the toes are misaligned, the base narrows and the intrinsic muscles are pulled out of position, which both affect the stability of the foot arch.
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So it collapses into overpronation on every step.
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That's why multiple research papers show a clear connection between toe misalignment and flat feet.
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And remember, when the arch collapses, the leg and pelvis collapse too, limiting glute contraction.
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But this isn't the only way that toe misalignment affects glute function when you run.
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When your toes are well aligned, it gives them full range of motion to properly extend at push-off.
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Running relies on full extension at the toes, knees, and hips.
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This is called triple extension, and it's what gives the glutes the freedom to drive the hips forward.
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But if the toes can't extend, the knees and hips can't fully extend either, and the glutes are then limited in how much force they can produce when you run.
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I tested greater mobility with the toes in perfect alignment versus out of alignment.
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The difference was 30 degrees of range of motion, which would significantly affect your glutes in each step you take.
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And the fix is really easy to fix toe alignment like
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bunions you have to get out of narrow toe box shoes
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that squeeze the toes together and get them into shoes
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that are shaped like our feet but there's a caveat with wide toe box shoes
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if your feet have been in narrow shoes for years they may not automatically splay out to fill
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that space they can stay stuck in that narrow misaligned shape
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and it shows up in the literature too so
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if you want the full benefit of a wide toe box you also have to retrain the toes to splay properly.
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You can do that passively with tools like silicone toe spacers.
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You can also do it actively with exercises
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that strengthen the toe splaying muscles and the muscles
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that prevent the foot from over pronating on each step and collapse into that same narrow forefoot shape.
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For the passive solution, we've put a link to the silicone spacers we recommend down below.
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For the active solution, we built a 21-week fix your bunions protocol in our academy.
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It includes the exercises and education you need to solve this.
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Academy members also get access to our other programs, like our glute re-education and activation program.
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I've linked it down below too.
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Okay, now there's a second path pulling the glutes out of dominance and it comes from above.
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Have you ever wondered why your arms swing when you run?
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The big reason is to activate your glutes.
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Here's how.
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One of the muscles involved in swinging your arm is your lat, and that lat connects diagonally to the opposite glute through a thick layer of fascia in your lower back.
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This connection is called the posterior oblique sling, and it works like a slingshot.
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During the swing phase, the lat on one side and the glutes on the opposite side get pulled apart, stretching the fascia.
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At push-off, the stored tension snaps back, driving a more powerful contraction through the glutes.
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But for the posterior oblique sling to work effectively, you need good thoracic spine rotation.
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It's what determines the range of motion of your arm swing
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and subsequently how much you can stretch the lats and amplify a glute contraction on every step.
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So a tight upper back would be like winding a slingshot only partially rather than drawing it back to maximum tension.
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So what's the best way to improve your thoracic spine mobility.
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Hang on a pull-up bar.
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By hanging, gravity assists in aligning the upper back with the shoulders and hands.
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This is literally nature's free chiropractor.
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The best way to hang is with a supinated or underhand grip
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because this position counters the pronated or overhand posture we often maintain throughout the day,
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which are the positions that cause us to lose our thoracic spine mobility.
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Right, moving down to the core, which is the next area that's limiting your glutes' ability to function optimally when you run.
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The glutes can only fire at max power when they're contracting off a solid base, your pelvis, and it's the job of your core to keep the pelvis steady.
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When the core is strong, the pelvis stays neutral, the glutes can fire harder and force transfer smoothly through the hips and spine.
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But when the core is weak, the pelvis tilts, the glutes lose leverage and the hamstrings have to pick up the slack.
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Research validates the strong relationship between the core and glutes, showing that the glutes are significantly less active when the core is not engaged.
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And that's why other studies show that adding core stability work to glute exercises increases glute activation by up to 26%.
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Now, exercises like planks and side planks can improve your core stability in preparation for running,
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but that doesn't ensure that you will automatically use that core stability during a workout.
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At first, you need to consciously engage those muscles so that over time, core recruitment becomes your default movement pattern.
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And the best way to do this while you run is to belly brace.
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Here's a simple method you can use.
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Before you take your first step, poke your fingers deep into your abdomen, then contract your abs to force your fingers back out.
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You should now be braced and ready to move.
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Try to maintain this contraction throughout the run.
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All right, onto the last step for regaining glute dominance when you run.
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The most common reason the glutes get inhibited when you run is tight hip flexors.
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This is because as the glutes are trying to contract to extend the hips on each step, the hip flexors need to lengthen to allow the hips to open up.
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But when the hip flexors are chronically tight, they don't allow that to happen.
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They block hip extension.
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So the hips stay partially flexed and the glutes never get the opportunity to fully contract.
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A 2024 study tested this directly.
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Women with tight hip flexors showed 60% less glute activation during exercise than women with mobile hips.
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And the primary cause of this dysfunctional pattern is sitting.
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We sit to eat, to commute, to socialize, and to relax.
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Tally it all up, and most of your day is spent with hips flexed in a shortened state.
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So, to combat constant hip flexion positions, we have to spend some time each day practicing the opposite hip extension.
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And my mobility exercise of choice is the kneeling hip extension drill.
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There are multiple levels to this drill.
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You can start off with your shin flat on the ground
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and slowly progress by gradually raising the height of the back foot over time.
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The general rule of thumb is to spend a minimum of
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one minute doing the stretch per day for every hour you spend sitting.
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It's such an important drill for maintaining hip and good function
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that we actually program it into our daily workouts for all our members at the Barefoot Strength Academy.
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Just like I showed you in this video, we take a holistic approach to rebuilding function back into the body.
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And all the things I've mentioned are just some of the ways we do it.
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So if you want strong glutes and feet that can support you in running and almost every other activity you do, then come join us.
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Inside, you'll learn exactly where your weaknesses are through our full body screening.
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And you'll gain access to all our daily workouts to fix them one by one.
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You can find our academy at bfs.fit or by following the link in the description below.
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Can't wait to see you there.
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Cheers.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह B2 स्तर का स्पीकिंग पाठ वीडियो “How to Become A Glute Dominant Runner” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: glute, foot, hip, toe, muscle। इस वीडियो में शैडोइंग के लिए 174 वाक्य और 2660 शब्द हैं। बोला गया हिस्सा 15:19 लंबा है। वक्ता लगभग 174 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। केवल 77% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं, इसलिए शब्दावली कठिन है।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सबसे कठिन शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| ankle संज्ञा | /ˈæŋ.kəl/ | टखना, गुल्फ |
| arch संज्ञा | /ɑɹt͡ʃ/ | चाप |
| collapse क्रिया | /kəˈlæps/ | गिरना |
| intrinsic विशेषण | /ɪnˈtɹɪn.zɪk/ | जन्मजात |
| toe संज्ञा | /təʊ/ | पाँव का अंगूठा |
| spine संज्ञा | /spaɪn/ | मेरुदण्ड, रीढ़ की हड्डी |
| calf संज्ञा | /kɑːf/ | बछड़ा |
| drill संज्ञा | /dɹɪl/ | ड्रिल, बरमा |
| runner संज्ञा | /ˈɹʌnɚ/ | धावक, रनर |
| inhibit क्रिया | /ɪnˈhɪbɪt/ | बाधा डालना, रोकना |
| posterior विशेषण | /poʊˈstɪɹ.i.ɚ/ | पीछे |
| slingshot संज्ञा | /ˈslɪŋʃɒt/ | गुलेल |
| inactive विशेषण | /ɪnˈæktɪv/ | निष्क्रिय, अक्रिय |
| anchor संज्ञा | /ˈæŋ.kəː/ | लंगर, नंगर |
| strengthen क्रिया | /ˈstɹɛŋ(k)θən/ | दृढ़ाना |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | अर्थ |
|---|---|
| pick up क्रिया | उठाना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- Let's start with the ankle.
- I've linked it down below too.
- Have you ever wondered why your arms swing when you run?
- Here's a simple method you can use.
- Can't wait to see you there.
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | are meant · are forced · are not designed |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | have been · we've put · I've linked |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | ground, which is · core, which is |
ध्यान देने योग्य उच्चारण
वक्ता 29 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, can't, don't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “th” की ध्वनियाँ: thoracic /θəˈɹæsɪk/, strengthen /ˈstɹɛŋ(k)θən/, smoothly /ˈsmuːðli/, thigh /θaɪ/, thumb /ˈθʌm/
- “sh” और “zh” की ध्वनियाँ: contraction /kənˈtɹækʃ(ə)n/, activation /ˌæktəˈveɪʃən/, fascia /ˈfæʃə/, flexion /ˈflɛk.ʃən/, slingshot /ˈslɪŋʃɒt/
- लंबे शब्द — बलाघात सही रखें: mobility /mə(ʊ)ˈbɪlɪti/, activation /ˌæktəˈveɪʃən/, posterior /poʊˈstɪɹ.i.ɚ/, inherently /ɪnˈhɛɹəntli/, indirectly /ˌɪn.dɪˈɹɛk(t).li/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: pelvis /ˈpɛlvɪs/, pelvic /ˈpɛlvɪk/, activation /ˌæktəˈveɪʃən/, weaken /ˈwikən/, activate /ˈæktɪˌveɪt/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: intrinsic /ɪnˈtɹɪn.zɪk/, stabilize /ˈsteɪ.bəˌlaɪz/, squeeze /skwiːz/, cheers /t͡ʃɪəz/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: spine /spaɪn/, splay /spleɪ/, stabilize /ˈsteɪ.bəˌlaɪz/, sling /ˈslɪŋ/, slingshot /ˈslɪŋʃɒt/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर ankle, arch, collapse जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।