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The role of the buttocks in strength training
Table of Contents
1. Anatomy of the anal muscles
It resembles a protective helmet in its shape. Its initial attachments are located along the pelvis and lumbar ligament, while the terminal attachments on the outside of the femur and along the thick band of connective tissue called the broad ligament. It also has the synergistic function of pulling the hip back into the body. It is located outside the hip, and it forms a joint that is visible from the side of the hip.2. The division of muscle fibers
Some muscles, because of their functions, are mostly composed of one or another group of fibers, but in the case of the buttocks, their number is even, with a small advantage of free-tissue fibers. This is very valuable information on how to select the load and number of repetitions for a particular muscle. Red fibers are used for endurance or non-maximum strength activities, whereas white fibers start to work when the exercise requires more than 25% of our maximum strength.3. The role of the buttocks in strength training
This can be done by simultaneously straining the abdominal and spinal muscles. The pelvic floor stabilization is the foundation for exercises, especially those that are multi-stage, such as sitting, stretching, or any kind of vertical compression. By getting to know the anatomy of the pelvic muscles, by dividing them into white and red fibers, we can move on to a website dedicated to information about the role of the spine during strength training.4. Activation of the anal muscles
In order to get full muscle tension during the right workout session, we need to activate all three muscles. Because of the complex muscular structure of the nostrils, it's necessary to properly prepare them before starting strength training, which is the proper muscle activation. This will allow us to do exercises like a dead strain on one leg, a retractable strain with a rubber band around the knees, or a side-legged Bulgarian leg in the nasal version.5. The feeling of muscle
Additionally, the muscular activation that we've mentioned above helps us do this. For the muscles of the back of the neck, the large TUT should be short and intense at the same time, whereas for the mid- and low-back muscles, the tension time should be extended by applying less external stress. This is one of the most basic elements of any of our training, and unfortunately, very often overlooked, which results in a lack of progression in the strength, volume and strength of the muscle or muscle group.6. Examples of exercises
Below are three examples of exercises involving the muscles of the pelvis.7. Pushing the hips upwards based on a bench with a hip thrust
If you lean on a flat bench, you set the bar at the height of your thighs. And if you rotate your knees slightly outward, you're going to activate the medial pelvic floor muscles. And then you activate your shoulders with retraction and depression, and then you rest firmly on the bench. And you push the hip bar until it's at the knees, and your body's going to form a straight line. This is a basic exercise when it comes to directly engaging your pelvic muscles in training.8. It's a dead classic
The complexity of this exercise is very high, which makes it very easy to make some technical mistake. We do it on a stable and level floor. We twist our feet tightly into the floor, so we get to three points of support -- the toes, fingers, and middle toes. We get very close to the bar so that our fists even touch it. We push our legs into retreat and depression. But once again, by maintaining the constant tension of the muscles, we pull the sticks off and we just pull the rotator cuff back and forth. This is one of the basic exercises that affects the development of our entire body.
