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Tightness of the tensor fascia lata (TFL) and weakness in the gluteals is a common muscle imbalance seen in the lumbo-pelvic-hip region. One of the keys in helping to improve this imbalance is to strengthen the gluetal muscles with minimal activity of the TFL. The function of this study was to compare hip abductor muscle activity during selected exercises using fine-wire electromyography, and to determine which exercises are best for activating the gluteus medius and the superior portion of the gluteus maximus, while minimizing activity of the TFL.

Twenty healthy persons participated. Electromyographic signals were obtained from the gluteus medius, superior gluteus maximus, and TFL muscles using fine-wire electrodes as subjects performed 11 different exercises. Both gluteal muscles were significantly more active than the TFL in unilateral and bilateral bridging, quadruped hip extension (knee flexed and extending), the clam, sidestepping, and squatting. The gluteal-to-TFL muscle activation index ranged from 18 to 115 and was highest for the clam (115), followed by sidestep (64), unilateral bridge (59), and both quadruped exercises (50). So when applying corrective exercise strategies to strengthen the gluteus medius while minimizing TFL activity, the clam, sidestep, unilateral bridging and quadruped exercises would appear to be good exercises to utilize.

fitnessplateau11

Q: What’s the best way to motivate a client who’s hit a plateau—no longer losing weight or improving strength or speed?

A One off the best tools a trainer has is the ability to listen. First, reevaluate goals—adjust some initial goals and add new (appropriate) challenges based on current assessments. Try to discover what motivates a particular client most (maybe losing weight, health issues, or improving performance). You’ll also need to uncover any barriers keeping a client from making good food choices or exercising on his or her own time.Consider treating a client who has hit a plateau like a new client to help you view the person and situation with a critical eye and be sure that the plateau is not due to a stale training routine. One thing we often forget: Hitting a plateau means that some uphill progress has been made. So help your client celebrate those accomplishments as you work together to make adjustments.

The post Q: What’s the best way to motivate a client who’s hit a plateau—no longer losing weight or improving strength or speed? appeared first on NASM Blog.

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