Personal Trainer Luiz Pereira

Eu particularmente uso bastante esse exercício. Ele reproduz e ativa a musculatura do Glúteo Máximo nos seus tres planos de movimento! Vale experimentar tanto na forma dinamica, quanto segurando em isometria dependendo dos objetivos!!!
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💥FIRE HYDRANTS💥
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The mini-band fire hydrant exercise is thought to be one of the best exercises for activating gluteus maximus (GM) due to the fact that it replicates the tri-planar action of GM (hip extension, abduction and external rotation).

Training GM not only has aesthetic benefits, but is also instrumental in enhancing athletic performance and reducing the risk of lower quarter injuries such as low back pain, ACL tears, kneecap (patellofemoral pain) and IT band syndrome.

To specifically target GM, you can either hold the fire hydrant at the top position for 60 seconds and perform five reps on each leg. An isometric hold at the top of the movement places GM in a position of mechanical disadvantage and, thus, leads to increased muscle activation as the nervous system must work harder to maintain the position. You can also perform this exercise for reps, as in the video. I usually shoot for 4-5 sets of 15-20 reps.

If you have a hard time 'feeling' GM turn on, give these variations of this exercise a try. You will quickly experience substantial fatigue and an increased awareness of what GM activation feels like.

1️⃣Traditional Hydrant
2️⃣Elevated Hydrant
3️⃣Standing Hydrant
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📚Fisher BE, et al. Evidence of altered corticomotor excitability following targeted activation of gluteus maximus training in healthy individuals. Neuroreport. 2016.

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Estratégias de exercícios para reabilitação do tendão patelar ,em atletas de alto rendimento,envolvendo exercícios isométricos. .. with
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Knee Rehab🎯 - Nice message and video here from for those looking to work with high level athletes.⠀
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📝These exercises can help if you have pain on the front of your knee and they’re also applicable for almost any post surgical knee rehab.⠀
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✅This was on my story a few weeks ago working with and a lot of people asked for me to post it. Sorry for the bad video quality- but I got you fam🤗⠀
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⏱Two of these three exercises are just isometric holds for time. Isometrics are extremely valuable for tendon rehab and improving muscular recruitment. Poor quad contraction? Isometrics all day baby.⠀
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💡Notice his knee is in front of his toe in the third exercise. That’s ok! He’s a human AND a basketball player: everyday he does things that involve pushing knee out in front of his toes. Therefore, we must prepare and strengthen the patellar tendon to endure that kind of stress and load.⠀
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💰This idea right here is a HUGE reason why most rehab specialists don’t do well with high level athletes: If you avoid areas of potential provocation in rehab and are scared of causing any pain, you are likely going to leave your athletes underprepared for the demands of their sport.⠀
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Aquele treino de propulsão que voce respeita!
Boa Felipe!!!! Força nessa recuperação!

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A importância do treino excêntrico em corredores (terrenos com variações de subida e descida)
🔹Em um primeiro momento pensamos somente nas dificuldades de gerar competência nas subidas. Quando falamos nas descidas,elas são devidamente treinadas ou podem ser geradoras de lesão? 🔹Essa força necessária para se comportar bem nas descidas é chamada “contração excêntrica” onde alguns músculos são responsáveis em gerar alta demanda dependendo da velocidade do corredor para conseguir contrair vigorosamente e desacelerar o movimento
🔹Rebilitaçao com uso da ferramenta Kineo, Squat unilateral, treino excêntrico , work (j) 769 c / 1066 e. 🔹 liberado para as corridas, agora é seguir as orientações específicas do seu treinador.
Fonte imagem: Runner’s World Brasil