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1. Anatomy of the gluteal muscles and the pelvis
The buttocks are formed by three main muscles:
1. The gluteus maximus - the largest and most visible of the gluteal muscles. It has a diamond shape and is located over the rest the gluteal muscles; It plays an important role in fixing the body and the hip extension.
2. The gluteus medius muscle - a small muscle located laterally on top of the gluteus maximus. Gluteus medius muscle works in hip abduction and exercises that involve the pelvic area; its front beams are involved in the rotation of the thigh inside and rear - in movements where the hip turns out.
3. The gluteus minimus muscle - a small muscle located laterally under the gluteus maximus muscle, so not visible at all. The function is similar to the small gluteal muscles average. Gluteus minimus muscle into operation at the feet movements and all movements, which operates the torso and pelvic area.
2. Basic exercises to work through the gluteal muscles
Gluteus well be included in the job when performing basic exercises for legs such as squats, lunges and dead traction. But for medium and small beams gluteal muscles need to perform special exercises - kick their feet in the block device, or with the weighting for the feet.
3. The weights and block simulator
The weights for the legs - a special collar, filled with sand, salt and metal plates. They are made of soft fabric, located around the ankles, and fixed using the special Velcro fasteners.
Using weights for the legs, you can effectively pump glutes. Unfortunately, the weighting for the calves are usually light weight - from 5 to 10 kilograms. For some time they will be useful, but this weight is not enough to ensure that the load on the buttocks with the increasing your strength, so in addition to the weighting for the legs, you can use the cuff, to which are attached cables simulator. This will allow you to continue to gradually increase the load, increasing the weight on the block.
4. Causes of atrophy of the buttocks
The modern way of life, when we have more than sit and lie down, you move, leads to atrophy of the buttocks. If you are working, for example, in the office, your buttocks are many hours of inactivity, and it causes degenerative changes in muscle tissue. The result is the abnormal loss of tone, which is not so easy to return, even with heavy squats.
One reason for the weakening of the posterior group of thigh muscles and buttocks, as well as the loss of their tone is high-heeled shoes.
5. The size of the buttocks and the genes
The size of the buttocks, to some extent also dependent on the muscle structure defined genes: someone gets larger so-called red fibers someone white. Red surrounded by a huge number of capillaries, and the name of his obligation to the protein myoglobin, which is the high content of fiber and gives the red color. As to the delivery of oxygen to the muscle takes time, the red muscle fibers more commonly called slow. To maintain health, they do not require rapid replenishment of ATP stores. Accordingly, they can be called low tire, which allows them to maintain for a long time little effort.
White muscle fibers of large diameter and the energy they consumed much faster, so there is needed a quick way to replenish ATP - ie glycolysis. White fibers are also called fast muscle fibers.
White fibers are prone to obesity, so people in whose pope a lot of them are big and not so elastic back. Owners of predominantly red muscle fibers, on the contrary - usually tightened.
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