has a beautiful pp, which is definitely valuable nowadays.
For bodybuilding enthusiasts and female friends, the connection between gluteal muscles and can give them a crazy and perfect butt.
For regular runners, gluteal muscle training is also crucial, because it is not only a running engine, but also a running stabilizer, which allows us to run faster and more steadily.
If we want to train our gluteal muscles well, we must understand our gluteal muscles.
"Buttocks muscles" are one of the strongest muscles among all muscles in the human body, and are important muscles for maintaining life functions. There are several muscles around it centered on the hip joint, collectively called "gluteal muscles".
The gluteal muscles belong to the posterior iliacus group and are divided into three layers.
The superficial layer includes gluteus maximus and fascia lata. The former is slightly quadrilateral in shape and is an important muscle that maintains the human body upright and extends the hip joint.
The middle layer of the gluteal muscle from top to bottom is the gluteus medius, piriformis , superior gall muscle, obturator internus, and inferior muscle.
There are gluteus maximus and obturator externus muscle.
Let’s focus on the important gluteus maximus, gluteus medius and gluteus minimus.
Among them, gluteus maximus is connected to the hip. One of the posterior muscle groups. It is wide and square in shape, located under the skin of the buttocks. It originates from the outside of the hip bone and the back of the sacrum . The fibers extend obliquely outward, covering the greater trochanter, and end at the gluteal tuberosity of the femur. This muscle can extend and externally rotate the thigh, straighten the trunk when the lower limbs are fixed, and prevent the trunk from leaning forward to maintain body balance. It is controlled by the inferior gluteal nerve (lumbar 5, sacral 1-2).
Due to the hypertrophy of this muscle, the buttocks are The most commonly used intramuscular injection site is the place where is used to inject .
The role of the gluteus maximus:
When it is near fixed, it mainly extends the thigh, and secondly when it is distally fixed, it makes the pelvis posterior. Lean, extend the trunk, and maintain the upright posture of the human body. This muscle plays an important role in extending the thigh during running and jumping. Exercises such as back kicking, back kicking, and prone back legs can develop the strength of the gluteus maximus
. At 30% of the maximum activity, energy mainly comes from the aerobic metabolism pathway
and the gluteus medius muscle is located outside the ilium wing, and the posterior part of the gluteus medius muscle is located deep in the gluteus maximus muscle, which is the starting point of the pennate muscle: Outside the iliac wing, it inserts at the greater trochanter of the femur.
The function of the gluteus medius:
abducts the thigh when fixed. The front part makes the thigh flex and internally rotate; the back part makes the thigh extend and externally rotate. These two muscles are It is an important muscle to maintain good posture when walking and standing in our daily life. Principle: When walking, keep the trunk upright and the hips relatively fixed. When the leg is lifted and stepped, the gluteus medius and gluteus minimus contract and lift.
Gluteus minimus This muscle is located deep to the gluteus medius muscle. Its shape, origin and end, function and vascular and nerve distribution are the same as those of the gluteus medius muscle, so this muscle can be regarded as part of the gluteus medius muscle.
The role of the gluteus minimus:
The main function of the gluteus minimus is to abduct the hip joint, while the anterior fibers have internal rotation and forward flexion. In the hip joint flexion, extension, adduction, abduction, internal rotation, external rotation and other direction movements.
The gluteus minimus plays several different functions in combination with muscles of different functions:
(1) serves as the main abductor muscle, working together with the gluteus medius, in the tensor fascia lata, piriformis, sartorius , abduct the hip joint with the assistance of the obturator internus and the lower fibers of the gluteus maximus;
(2) As the main internal rotator muscle, the gluteus minimus, the anterior fibers of the gluteus medius and the tensor fascia lata are weak in synergy. The semitendinosus, semimembranosus , iliopsoas partial fibers work together to internally rotate the hip joint;
(3) The gluteus minimus and the gluteus medius jointly assist the most powerful gluteus maximus, which can make several The entire lower limb of ten kilograms can be extended back and resist considerable weight;
(4) serves as the synergist muscle , and the posterior fibers of the gluteus medius and minimus, together with the pectineus and iliopsoas muscles, play a stabilizing role in the external rotation of the hip joint. The antagonistic effect of the joint, but the resultant force of its muscle strength is much smaller than that of the piriformis, quadratus femoris, obturator internal and external muscles, etc. Therefore, clinically, external rotation deformity is much more common than internal rotation.
The above is the relevant knowledge about the gluteal muscles of our human body. Those who want to raise their buttocks must know the distribution of our gluteal muscles and which muscles are specifically exercised. Only in this way can we better achieve the desired effect.
