如何拥有完美小翘臀
臀肌又称髋肌后肌群,主要位于臀部,一共有7块。
臀大肌,主要作用是使髋关节伸和旋外;下肢固定时能伸直躯干,防止躯干前倾。
臀中肌、臀小肌,可以使髋关节外展、旋内和旋外。
梨状肌,主要作用是使髋关节外展和旋外。闭孔內肌、股方肌、闭孔外肌都可以使髋关节旋外。
后六肌的主要作用类似于上肢肩关节周围的“肌腱袖”,是髋关节的固定肌。
在正常人站立时,臀肌必须保持收缩状态以维持躯干直立,而臀肌失忆症患者臀肌“失灵”会引起体态不良的问题。要单独训练臀肌,可以进行站姿臀肌收紧训练,还有其他一些针对臀肌的训练,包括臀桥、深蹲、双腿蚌式开合等,也可“激活”臀肌。
抓紧时间练习起来吧,愿大家都能拥有一个完美的“小翘臀”!
How to Achieve the Perfect Perky Butt
The gluteal muscles, also known as the posterior hip muscles, are primarily located in the buttocks and consist of seven muscles in total.
Gluteus Maximus: Its primary function is to extend and externally rotate the hip joint. It also helps straighten the trunk when the lower limbs are fixed to prevent forward leaning.
Gluteus Medius and Gluteus Minimus: These muscles enable hip joint abduction, internal rotation, and external rotation.
Piriformis: Its primary role is in hip joint external rotation.
Obturator Internus, Gemellus Superior, and Gemellus Inferior: These muscles also contribute to hip joint external rotation.
The primary function of these posterior hip muscles, similar to the "rotator cuff" around the shoulder joint, is to stabilize the hip joint.
In a normal standing position, the glutes must remain contracted to maintain an upright posture. However, individuals with gluteal amnesia may experience posture problems due to the "dysfunction" of their glutes. To specifically train the glutes, you can perform standing glute tightening exercises, as well as other exercises targeting the glutes, including hip bridges, squats, and leg abductions, to "activate" these muscles.
Make the most of your time and start exercising to achieve that perfect "perky butt"!
#Anatomy #Education #Exercise #Glutes #PerkyButt