What Are the Gluteal Muscles?

The gluteal muscles belong to the posterior diaphragm group and are divided into three layers. The superficial layer includes the gluteus maximus and latissimus fasciatus. The former is slightly quadrangular and is an important muscle for maintaining the human body's upright and posterior extension of the hip joint. There is a gluteus maximus sciatic sac between the gluteus maximus and the ischial tuberosity, and a gluteus maximus trochanteric capsule is between the aponeurosis of the outer lower part of the gluteus maximus and the greater trochanter. The gap between the gluteus maximus and the deep muscle is the gluteus maximus, and the range of this gap is equivalent to that of the gluteus maximus muscle. It is filled with fat, connective tissue and vascular nerves. This gap can communicate with the pelvis along the nerve and blood vessels through the upper and lower piriformis, and the lower medial side is connected to the adipose tissue of the sciatic rectal fossa, and it runs down the sciatic nerve to the posterior femoral area, which can spread to each other when infection occurs. From the top to the bottom, the gluteal muscles are the gluteal muscle, the piriformis muscle, the superior diaphragm muscle, the obturator inner muscle, the inferior diaphragm muscle, and the femoral muscle. There are deep gluteal muscles and obturator external muscles.

Gluteal muscle

The disease is often bilateral unilateral and rare. There are also reports of more men than women.

First, stand with your hips practised and stand with your legs upright. The buttocks muscles contract tightly toward the middle clamp, hold for a while, and then relax. Repeat 20-30 times to complete 2-3 sets.

Second, kick the wall and practice kicking with both hands. Support your left leg and keep your upper body upright. Stretch your right leg backwards and kick 20-30 times. Change your right leg support and kick your left leg. Repeat 2-3 groups, then kick sideways 20-30 times, repeat 2-3 groups.

Third, hold the wall and control the legs and practice the double backs against the wall. Straighten your right leg back to the limit and stop for 30-60 seconds, then fall down and relax. Change your right leg support and control your left leg. Repeat for 2-3 groups. Control the side leg for 30-60 seconds, and repeat 2-3 groups.

4. Kneeling, kicking and kicking exercises

1. Kick and kick

Hold your hands on the ground, knee on your left knee, straighten your right leg, and point your upper body parallel to the ground. Straighten your right leg, kick back and up, and then return. Repeat 20-30 times. Then kneel on his right knee and kick his left leg. Repeat 20-30 times to complete 2-3 sets.

2. Kneeling and kicking

Hold your hands on the ground, knee on your left knee, straighten your right leg, and point your upper body parallel to the ground. Straighten the right leg and kick it up to the shoulder, then return. Repeat 20-30 times, then kneel on your right knee and kick your left leg. Repeat 20-30 times to complete 2-3 sets.

Fifth, supine top hip practice supine, bend your knees, split your legs, place your feet flat on the ground slightly wider than your hips, your arms flat on the side of the body, the gluteal muscles forcefully contract to the top hip. Keep it for a while, then relax. Repeat 20-30 times to complete 2-3 sets.

6. Squat exercises with weights. Stand on separate legs, keep your upper body upright, hold the heavy objects on your neck and shoulders, exhale and squat, stop slightly, and breathe back. Repeat 10-20 times to complete 2-3 sets. The above exercises work better under load conditions. Practice three times a week, every other day. In addition, you must strengthen aerobic exercises, such as long-distance running and aerobic dance.