The man's jagged muscle is a whole group of muscles. In their functionality they look like deltaid muscles shoulder. Usually under the buttocks, we mean a fleshy department just below the back and this article I will try to dispel your (and my too) ignorance in this regard.
Big Muscle MuscleThis is actually what we call the buttocks. Where she is located I think it is not necessary. I think you find ... it is the most powerful muscle in human tele. It is a large jagged muscle that holds the torso in a vertical position. Noticed that the monkeys do not see this muscle. All because they do not go on two legs, like us.
Big Muscle Building
In structure, it is a rough fiber, made of beams lying parallel to each other and connected together into one large node, but separated by fibrous partitions.
Begins in the rear sections of the outer surface of the iliac bone,
The fibers are directed to the cosos down and laterally; They form the lower and most of the muscle, together with the surface fibers of the lower part, at the end of a dense residential plate, which envelopes a large thigh bone and goes into wide fascia of the thigh; Deeper fibers of the bottom of the muscles are located in the berrytical tubes between the lateral wide muscle Hips and leading muscle.
Large Blue Muscle Function
Intripping and turns a few bedding thigh, straightens and fixes the torso.
The big berium thigh muscle is also the main muscle used by many athletes, such as volleyball players, hockey players, basketball players and football players.
When a large jagged muscle occupies a fixed position in the basin, it strains the thigh and provides a reprehensive position of the body.
Taking a fixed position below, it affects the pelvis, maintaining it and the body over the head of the hip; This is especially obvious when standing on one leg.
It greatly affects the body, holding it in a vertical position after tilt, by pulling the pelvis back, it is helped by the two-headed muscles of the thigh, semi-dry muscle, and large.
Mid-sized muscle
The average jagged muscle is the muscle of the outer muscle pelvis.
Located under the big buttock muscle. The form is approaching the triangle. The muscle is thick, it distinguishes two layers of beams - superficial and deep. Muscular beams Fero-like, starting in a wide part of the outer surface of the ileal bone, limited from the front of the front berium line, from above, the iliac ridge, from the bottom - the rear border line. Then all muscle bundles converge into the overall powerful tendon attached to the top and the outer surface of the big spit
Middle Muscle Function
Participates in the assignment of the hip, with a fixed position of the hip it takes towards the pelvis. Straightens the torso bent forward, at standing tilts the torso in his direction. The front muscle bundles rotate the thigh inside, the rear - dust.
Small jagged muscle
the deepest three, also participates in the relief of the hip and straightening the body. It starts from the outer surface of the wing of the ileal bone between the front and lower buttock lines, is attached to the front edge of a large skewer of the femoral bone.
The structure of a small berry muscle
The form resembles the average buttock muscle, but significantly thinner in the diameter. On all over the course. It starts from the outer surface of the wing of the ileal bone, between the front and lower buttock lines. Then the muscle bundles converging, go into a tendon attached to the front edge of a large skewer of the femoral bone.
Muscles of the belt of the lower limb (pelvic muscles): outdoor group of muscles pelvisBig Muscle Muscle
Large braid muscle, m. Gluteus Maximus. (Fig. ,, See Fig.), in shape approaching the rhombus. Muscle large-breasted, powerful, flat and reaches 2-3 cm in thickness; Overlaps a large spit, as well as the remaining muscles of this group. It starts from the back of the outer surface of the iliac, the stop from the rear beron line, from the side edge of the sacrum and the tailbone and from the sacroy-borne ligaments. Muscular beams stretch space and laterally and are attached to their upper beams to wide fascia, turning into a iliac-hastyberty tract, and lower to the beetle bones of the femoral bone; here between the big spit and the muscle is available the basic bag of a large jagged muscle, Bursa TroChanterica m. Glutei Maximi.. Slightly lower along the buttocks, between the tendon of a large jagged muscle and the upper transverse beams of a large leading muscle, two, one above the other, small intermuscular bags of berry muscles, Bursae intermusculares MM. Gluteorum. In addition, between the outer surface of the sedlicated boom and the envelope of its large buttock muscle, at the place of attachment of the tendons of the long head, the blood muscles of the thigh and semi-dry muscle, is located sedal Bag Big Muscle, Bursa Ischiadica M. Glutei Maximi..
Function: Straightens the torso bent forward, extensions the thigh, simultaneously penetrating it, and also pulls the wide fascia of the thigh.
Innervation: n. Gluteus Inferior (Plexus Sacralis).
Blood supply: aa. Gluteae Superior Et Inferior, Circumflexa Femoris Medialis, Profunda Femoris (Perforans).
Buttocks, so-called a large buttock muscle (Musculus gluteus maximus), many of us rarely attach importance, and do not consider these muscles important, and remember them only when the bathing season comes, and there is a need for wearing melting and, and attention is given form, not functions. Buttock muscles perform several functions, and not just an attractive seat cushion, and if these muscles are weakened, there are many problems. Well, and if we sit all the time all the time (at work, at home, while eating or watching TV), then what kind of muscles can we talk about?
Nature made this muscle quite large not only for beauty. Big Muscle ("MGM") is the biggest and one of the most strong muscles in the human body. Big jagged muscle is the highest surface of three buttock muscles and forms most of the shape and external view Buttocks. The large jagged muscle passes along the ridge of the pelvic bone and is attached to the back side of the proximal femur and to or libel bond, ensuring communication between the body and lower limbs.
The large size of this muscle is one of the most characteristic features of the muscular system of a person. According to the majority of researchers, people evolved from monkey-like ancestors about two million years ago on a huge savanna of Africa. It is believed that natural selection favored the survival of animals that could escape. Over time, evolution enshrines anatomical features from a person who allowed a person to run on long distances, and an increase in a large jagged muscle may have played a crucial role in this process.
Functions of a large berry muscle.
A large jagged muscle is very important in performing such activities as a rise, walking, running. Muscle function in these activities is part in straightening the leg when bringing the body in vertical position, assignment and bringing the thigh in accordance with our body, turn the thigh from and to the body center and stabilization of the pelvis. This muscle can also play a role in the knee stabilization during extension.
During execution, for example, the insertion muscle plays an important role in the extension of the hip and stabilization of the pelvis. During running, this muscle provides stabilization of the body, and helps to blend the thigh while accelerating and slow down when stopping the movement.
Thus, weak large jagged muscles reduce the ability to effectively and safely perform many of the species of our daily activities. Muscle weakness can cause difficulties with the performance of some movements that require the obligatory participation of these muscles, such as the rise, from the position of sitting, walking or running. Sometimes the weakness of the buttock muscles can be associated with pain in the back, knee and hip.
How to find out if there is a weakness of large bodied muscles?
Here, for example, a simple and fast test, which will determine the presence of weakness of the berical muscles.
It is necessary to lie on the back, the knees are bent, at least 90 degrees. Squeeze the jagged muscles. Slowly lift the thigh from the floor surface, and then straighten the right knee so that the hips are parallel. Try that the pelvis level does not change, and the hips did not turn. If the pelvis deviates or rotates in one direction when the leg is inflicted, then there is definitely weakness of the jagged muscle. But this test should not perform women at least 6 weeks after childbirth.
Doctors LFK can use additional methods Manual and dynamic diagnostics to determine the weakness of the jagged muscle:
- Manual diagnostic techniques include monitoring the correct exercise, the presence of displacements when driving or detecting the compensatory inclusion of other muscles into motion.
- Dynamic methods include a digital analysis of video execution of movements, which allows the doctor's doctor to consider the movement in detail. Such an analysis of the video allows the doctor's doctor to evaluate the operation of the jagium muscles in the kinetic chain, observe the pelvis function and the lower limbs dynamically, throughout the cycle of the gait.
What can be done to increase the power of the jagine muscle?
There are many exercises that can be performed and which will not only improve the shape and tone of the tumor muscles, but also improve their function.
Bridge on one leg
Lie on the back, knees are bent, at least 90 degrees. Squeeze the jagged muscles. Slowly raise the thigh from the surface, and then straighten the right knee so that the hips are parallel. Keep the level of the pelvis and do not turn the hips. Hold for 10 seconds, and then return to its original position. Repeat this exercise with the left leg. Repeat the exercise 10 times. Note: This exercise should not be performed by women at least 6 weeks after childbirth.
The extension of the thigh lying
Lie on the belly, 1-2 pillows under the hips. Bend the knee 90 degrees. Squeeze the jagged muscles and slowly lift the heel to the ceiling. Do not let the back be fed. Keep your leg in this position for 10 seconds, and then return to its original position. Repeat 10 times. Note: If there is back pain, this exercise can be performed only under the control of the doctor's physician.
Foot rise
Put the foot on the step. Strain jagged muscles. Bend a little forward on the hips, and then take a step using your buttocks, for lifting the body. Support the hips on the same level. Knee your knee on the line 2-3 of the foot. Repeat exercises 10 times per leg.
In addition, a very good effect gives running under the tilt, which allows not only to strengthen the muscles of the buttock, but also improve the activity of the cardiovascular system.
Beautiful buttocks have always been considered the most attractive destination for representatives of the opposite sex. This is due to the ability of a person for a long time to escape, which helped in the struggle for survival. The developed muscles of the jagged area are important not only from the point of view of aesthetics. The activity of muscles is the determining factor in force and bodily health. To maintain such a state, you need to know the anatomy of the three main buttock muscles.
Location and structure of musculature buttocks
Buttock muscles, tightly coated with fascia, form characteristic oval zones below the back. These muscles allow you to keep the body vertically, move on two legs, sit. Subcutaneous fiber layer has good development, As a result, the skin is dense here, tense.
The muscles of this area are included in the outer group of pelvic arrays and have a three-layer location:
- superficial;
- average;
- deep.
Muscular arrays in all layers affect the hip joint.
Innervation is carried out by the branches of the plexus of the sacrum, the upper and lower beetroot nerve fibers. In addition, innervates this zone sedal Nerve. The blood supply to muscular arrays of the branch of arterial berry vessels.
Big Muscle Muscle
The largest and allocated from the berry muscles in Latin is called m. Gluteus Maximus. It has a rhombus shape and localizes over other muscles of the berry zone. It takes the greatest participation in keeping the body vertically and extension of the femoral part, and is also responsible for the dimensions of the "fifth point".
Topography of the muscular massif Next:
- It starts from the dorsal part of the iliac bone and extends from above and behind the corresponding scallop.
- It goes along the sacral part of the Book and Block from the smoking area.
- Envelopes a large thigh bone and transformed into a wide shell. Deeply arranged muscular fibers at the bottom are accommodated between the side wide femur and leading arrays.
Members of this muscular massif is located between the buttock and muscle. Its maximum thickness at the point of attachment to the sacrum reaches 60-70 mm, in the upper outer part up to 25-30 mm, and in the lower outer part it decreases to 15-20 mm.
Large buttock muscle be sure to develop those who do game species Sports - from hockey to basketball. The stretching of muscular fibers is extremely painful and will require a long restoration.
Mid-sized muscle
The average jagged muscle (m. Gluteus medius) runs on the lateral pelvic surface. Takes the beginning from the outside of the iliac bone. Its fibers are combined into a tendon beam with attachment from the side of the hip joint. Muscles are small in size, it is located laterally on top of a large jagical array, partially hiding under it. You can see it on the side either from behind.
The muscle is responsible for the movement of the limb forward and backward, and also stabilizes the body when extension. The front beams take part in the turn of the hip inside, and the rear - in the movements where the femoral part turns outward. Training of the muscular array contribute to the achievement beautiful form hips.
Outlooked part muscular fibers It is called a strong fascia strain. It comes from the iliac bone between the plates of wide fascia covering all the femoral muscles. The strain passes the book along the femoral surface in front of a large spit and fixes on the lateral supermarket of a large beritic bone. This muscular part oversees the bending and the pronation of the hip.
Small jagged muscle
The location of the smallest of the jagged muscles (m. Gluteus minimus) is such that it is visually noticeable. Small muscle is located in the side zone under great and middle arrays. Starts between the bottom and the front lines of the buttocks before the iliac bone. From behind, this muscle, breaking from the muscular mass of the sedalent, is fixed on the articulation of the pelvis and hips. It is needed to lead the limb to Wobkov.
Sexual differences
The structure of the buttock muscles in men and women is anatomically very much. Wings of female iliac bone structures are deployed much more than that of strong sex. The pubic corner is wider: 90-100 degrees against 70-75 degrees.
In the area of \u200b\u200bthe buttocks, women are formed more subcutaneous deposits. The pelvis area is wider, but has a smaller depth. There are some sexual differences in the location of femoral and pelvic bones. This is due to various angles of entry heads of femur bones into the grooveless deepening (men - 40 degrees, in women are 45 degrees).
Functions of muscular arms
The buttock muscles help a four-headed blend and turn outward the femoral part, and together with the muscles of the dorsal surface of the thigh raise the case from the inclined position. Additionally, they are responsible for tilting the hull to the sides.
Large muscular array of buttocks strains wide fascia. This allows not to expand the thigh inside when running and contributes to the stabilization of the combustion of the knee. Also this muscular system possesses other functional features:
- Impretches the femoral part in the pelvic zone and the case when it is fixed.
- Promotes the turn of the hip in the dudder, the assignment of his post and return to the initial position.
- Stabilizes the housing I. lower limbs With loads like running or walking.
Additional feature of a large buttock muscle is that it is the best place For intramuscular injections. Traditionally, injections are made to the top exterior quadrant buttocks.
The middle and small muscles of the buttocks help to distinguish the femoral part in the appropriate joint. With the reduction of the front fiber, it turns inside, while rendering the rear - dust. With fixed thighs, muscles contribute to the pelvic assignment.
Use of exercises for buttocks
The lack of masses of the muscles of the buttock looks not aesthetically and denotes their weakness, which leads to low results when performing workouts for the limbs: cries, jumps, running.
Exercises for building the muscular mass of this zone have a different purpose: increase the volume, adjust the form, remove asymmetry. Buildup of muscular mass - not a particularly difficult task, this does not require any intricate methods and training programs. It is enough to systematically perform exercises on maintaining muscular activity.
For visual correction requires the processing of each individual array of muscular fiber tissue. For this purpose, whole complexes of various exercises have been developed.
Types of training
There are two main types of exercises for muscles of buttocks: basic or isolated.
The most effective from the basic:
- Squats. Refer to one of the most effective exercises. Synergist muscles perform one movement, helping each other: along with berries, quadriceps and biceps of the thigh are included. In addition to them, the muscles-antagonists - the muscles of the abdominal press.
- Drops. Also have a good impact on the area of \u200b\u200bthe buttocks. A variety of brigade muscles is aiming. Synergists here are the front and inner femoral group, the antagonist is a dorsal femoral group. Work stabilization contributes to the strength of the wide fascia, the head of the shin and the spinal extensors.
- Split cries. These are deposits with fixing the non-working limb on the bench. The scheme of operation of synergistic and antagonistic muscles is the same as in ordinary attacks, but the load increases.
The whole complex can be carried out with weights. They may become dumbbells and rods. The mass and type of weightlifier are selected depending on how prepared training. When conducting lessons with weighting, disruption of implementation techniques is not allowed, but the work of the muscles should be felt.
Deadlift
Stanning traction, the execution of which is held in sports Hallis also calculated to basic exercise. It can be fulfilled with significant weights and contributes to improving the appearance of the berry zone: even a small buttock muscle will be included in the work.
For a thorough, accurate correction of berical muscles apply isolated exercise, they are performed after the basic: lifting pelvis or bridge, limb to the side, press.
Features of execution
The number of workouts per week and the choice of exercises depends on the individual characteristics and health status of the training. The most important thing in the selection of the training scheme is not to overdo it, as it may cause tensile tissue and long pain manifestations in the jagged zone. But even if there was a timing of muscles in classes, to the beginning of the next all the sensations of pains should pass.
When conducting training, the main focus is on the execution technique. If it is broken, there is a risk instead of the urban muscles muscular weight quadriceps. Most serious consequences Improper exercise - joint dysfunction and, as a result, damage to the middle muscles of the buttock.
Tuning on the processing of berical muscles, you need to remember proper nutrition. A unbalanced ration can lead to excessive deposits of adipose tissue in a problem area and will make classes, even systematic and long-term, vain.
Trigger points of Yagoditz
The regular massage of the buttocks also helps to give them elasticity and tightness, improves muscle blood supply. Massage can be done at home by learning from a specialist effective movements Taking into account the biomechanics of the muscles and the location of the trigger points. Even a simple circular stroking after the soul will be effective.
The underdevelopment of muscular arrays of the buttocks leads to a violation of the posture and the weakening of the rear femur. A person feels tired even after a short walk or run. Externally loose or flat "fifth point" looks unattractive. Knowing the anatomical structure of muscular arrays, they really give the necessary form, increase endurance and elasticity.
Follow these five rules in order to get strong, taped buttocks. Your continuous back, elastic hips and thin tight jeans will tell you thanks! In this article you will learn how to pump the buttocks.
Strong, rounded buttocks are the basis beautiful body. Unfortunately, most of us the buttocks are not at all, and this is because we spend most of the day sitting. Well, if you don't extend about the aesthetics of the beautiful fifth point, but to talk about health, then weak buttocks can lead to subsequent problems and unpleasant, painful physical sensations. Moreover, weak jagged muscles complicate the execution of such exercises as a rod thrust on straight legs and squats. Therefore, forward to the training of the berous muscles and a beautiful figure!
To restore the shape and taut of your buttocks, you need to make this purpose with your priority. Otherwise, you will have chic, fever and sluggish, flat buttocks.
Save your ass from the permanent state of depression by these five tips. They will help you become stronger and more active. And, of course, they will give you great, attractive outlines.
But first we will understand the anatomical structure of the buttocks to understand what kind of muscles are the buttocks, how they work. Consequently, we will understand how to load them as much as possible and turn on the maximum amount of muscle fibers of the buttocks to strengthen the ass.
Anatomy of Yagoditz
Now we will look at the structure and functions of the buttocks. Special attention Pay exactly the functions that are performed by the muscles of the priests. It is these exercises that will be as efficient in the training of the jagical muscles.
Buttocks consisting of three muscles, called large, medium and small buttock muscles. They help the quadriceps to blend and deploy the outward thigh, and a couple with muscles rear surface The thighs are inflicted from the tilt position. In addition, they tip the housing to the side. The lack of mass in the berium muscles automatically means their weakness, and with her and low result in all exercises for the legs, from squats to jumps and. If you sank into on your shoulders, and you can't stand in any way, it suggests that you should equally swing the power of quadriceps and buttocks.
Big Muscle Muscle- The largest of three buttock muscles has a diamond-shaped, compiled shape. Intripping and turns a few bedding thigh, straightens and fixes the torso. It begins in the rear sections of the outer surface of the iliac, along the lateral surface of the sacrum and the tailbone, is attached to the berry boring of the femoral bone and the wide fascia of the thigh. Between the berry tuberism and the muscle is located the basic bag of a large jagged muscle.
Mid-sized muscle Located under a large berium. Participates in the assignment of the hip, with a fixed position of the hip it takes towards the pelvis. Straightens the torso bent forward, at standing tilts the torso in his direction. The front muscle bundles rotate the thigh knutrice, the rear - dust. It starts from the outer surface of the wing, the ridge of the iliac and the wide fascia of the thigh, is attached to a large sterile of the femoral bone. In the field of attachment there is a orthodox bag of the middle jagged muscle.
Small jagged muscleThe deepest of three, also participates in the relief of the hip and straightening the body. It starts from the outer surface of the wing of the ileal bone between the front and lower buttock lines, is attached to the front edge of a large skewer of the femoral bone.
Make a variety of jagium muscle training
If you exercise, using only one exercise for the buttocks once a week, it is time to start something to change in your plans. Buttocks are adapted to regularity and frequency - the more you train them, the faster they grow in size and stronger. If you regularly use only one exercise for pumping the fifth point, add one more to increase the muscular mass in the buttocks.
Try it:raising buttocks from the position lying, exercises with additional weighing for the hips, extensions of the sides, extensions of the hips and backs.
Complex of exercises for buttocks at home
Complicate thigh stretching exercises
Extensions (stretching) of the hips is important for pelvic stability and everyday active movement. Walking, running, straight position standing and sitting sitting with right posture Start with healthy buttocks.
In the modern world, captured by electronics and computers, people spend most of their time with bent hips (sitting). It is seriously weakened psoas And the extensors of the thighs, and most importantly - a large jagged muscle.
To facilitate these symptoms and put yourself on a straight path to a luxurious way, it will be appropriate to activate the muscles of the thighs regularly. Extension hips occurs when hips and pelvis move back. The most common exercises for expanding the hip joint are squats and deadlift. These two exercises should necessarily participate in the schedule of your training, if you really need a beautiful, taut ass.
Try it:Use stacking and squats as major exercises and add a couple more to complicate each of them. As a result, such exercises are obtained as the Romanian rod, Romanian rod on one leg, raising the buttocks from the position of lying, bridge for buttocks, extensions for sides and back, hieberextenia, jump from his knees and from hand to her knees.
A little more, removing the hips to the sides
Your hips can move in different ways, but not any movement causes the necessary thigh stretching. Muscles in your hips can move when flexing the legs, and with medial and lateral rotation, and when bringing and putting the legs to the side. And if you make hips circular motionsYou will understand what it's all. Along with stretching the thighs there is another important moment In the process of acquisition beautiful yagoditz - Disagreement of the hips to the sides.
The engineer muscle is the chief participant in the hoverning process of the hips away from the median line of the body. Her external tissues help turn the thigh inside, and the inner fabrics help to deploy the hips out. A strong jagged muscle will control any unwanted movements of your priests. For example, if your left hip pops up when you are standing on right leg, most likely, your jagged muscles are weak. If your jagged muscle is not at all developed, it can lead to such states as the orotibal path syndrome and the patellofemoral syndrome. None of anything causes special pleasure.
Try this way:To strengthen the buttock muscle add two approaches to ten repetitions exercise for muscles - extensors hip joints (Hip's leads to the side) in the standing position and as much in the sitting position in its training weekly activity.
Exercises for increasing the buttocks and their elasticity
Watch out the activity of the jagium muscles
If you sit the buttocks all day, they will become weaker and weaker every day. This weakness can progress if, when performing exercises, other muscles will have to strain to raise one or another shell - as a result, the jagged muscle will relax more and more. Get rid of weak buttocks by performing a series of monotonous, but effective exercises at least 10 minutes a day. Training of the buttock muscles will significantly increase the productivity of your workout.
Try this way:Follow the 10 repetitions of each exercise 1 time per day.
Broodical bridge on one leg
Exercise "Fire hydrant" on the middle buttock muscle
Exercise Bird Dog.
Alternately pulling the opposite hand and legs of the position standing on the elongated hands and knees.
Compressing the buttocks in the standing position
Follow the constant voltage in the buttocks
Mechanical stress for muscle growth perfectly. Mechanical stress occurs with passive stretching and muscle contraction. Passive tension, for example, occurs in the muscles of the back surface of the hip at the lowest position in the exercise Romanian traction. And active tension, it is about what your biceps feel when the dumbbell lifting is one hand. Both types of stress play a key role in the growth of muscles and both are no less important in the development of berium muscles.
When performing exercises in the full range of movements, your muscles are exposed simultaneously both active and passive tension. For example, in position sitting while squats, your jagged muscles stretch (this is passive voltage), but in the upper position of the exercise, the jagium muscles are compressed (this is active voltage).
We try to maintain a permanent voltage level in the full range of movements. This will help achieve optimal results. In order to do this, take control of the number of repetitions, maintain a stable rhythm when exercising. And most importantly - do not hope that you will succeed, if you exercise thoughtlessly, just to finish.
Try this way:To increase the mechanical voltage, use a specific pace when performing exercises. The pace is expressed in three or four rhythmic repetitions on system 2 - 2 - 2. The first number is the number of seconds for which the down movement is performed, the second number is a pause, and the third is the number of seconds to perform the upper movement (when lifting from the bottom position ).
You can modify and simplify the pace of exercise up to 2 - 2, or 3 - 3. You can eliminate the pause in the middle, or even increase or decrease it, or, for example, add time to perform movement down. Just remember - adding a tempo in the exercise does not always make it possible to perform it in the full range of movements.