In this article, we mainly understand these knowledge points:
Causes of depression on both sides of hip structure and muscle How to solve the depression problem I. Hip structure and muscle
The premise of having a rounded hip is to know your overall hip muscles. Below, we have a detailed understanding of the buttocks from the anatomical point of view. Gluteal muscles are mainly divided into gluteus maximus, gluteus medius and gluteus minimus.
The gluteus maximus is located behind the pelvis and below the buttocks, from the iliac wing and the outside of the sacrum and coccyx to the gluteus maximus tuberosity and iliotibial tract.
The gluteus medius is located deep in the lateral iliac wing and gluteus maximus, from the lateral iliac wing to the greater trochanter of femur.
Gluteus minimus is located in the deep layer of the gluteus medius, with the same shape and size, so gluteus minimus can also be regarded as a part of the gluteus medius.
Many people think that the depression on both sides of buttocks is caused by gluteus medius muscle and gluteus minimus muscle weakness, but is this really the case? Let's get to know each other.
Second, the causes of depression on both sides
There are two kinds of depressions on both sides of buttocks, and different treatment methods should be adopted for these two kinds of depressions.
The first kind of depression appears on the right side of hip, which is caused by congenital factors and mainly influenced by pelvic structure. When our body is in a neutral state, there is still a big gap at the joint of our femur and pelvis, and there is no obvious protruding muscle at this position, while gluteus maximus, gluteus medius and gluteus minimus are located at the joint of pelvis and femoral rotor, and they have nothing to do with this depression.
The second defect is located at the posterior side of the hip joint. The reason for this defect is that sitting for a long time makes our gluteus medius and gluteus minimus lose activity, and even causes some muscles to atrophy. When training buttocks, we mainly train gluteus maximus, ignoring the training of gluteus medius and gluteus minimus. In the long run, the gluteus maximus is becoming more and more developed, while the gluteus medius and gluteus minimus remain unchanged or even worse than before. In contrast, it will make our gluteal muscle droop look more and more obvious.
Third, how to solve the problem of depression
Solution of positive lateral depression;
The defects caused by this pelvic structure can be solved by adjusting the gap between pelvis and femur. The most direct and effective way is to increase the posture of pelvis forward. In fact, the remarkable effect of hip collision proposed by many fitness girls is largely attributed to the posture of pelvis leaning forward, which can narrow the gap between pelvis and femur and highlight buttocks at the same time. If you want to solve this defect problem by strengthening hip training, I can only tell you that it is very difficult, and even the more developed the muscles, the more obvious the depression will be, which often happens to male bodybuilders.
Male bodybuilders often pose backwards in the pelvis. At this point, their hips are completely sunken on both sides. Can you say that their hips are not tilted up because of this situation? Of course not, their hips are very upturned, even more so than some women who participate in bikini competitions, but even those hips with such developed muscles can't get rid of the depressions on both sides of their hips.
In fact, by comparing the postures of bikini players and male bodybuilders, it is not difficult to find that the posture of slightly tilting the pelvis can make the hips look full and full, without worrying about damaging the lumbar spine. As long as we pay attention to strengthening core training and making the lumbar segment stable enough, this kind of injury will not happen.
Solutions to back depression:
The defect of posterior buttock can be attributed to weakness and atrophy of gluteus maximus and gluteus minimus, which can be strengthened by training.
Action 1: elastic band clamping type
Lie on your side first, tighten the core, then bend your knees slightly, and fix elastic belt at your knees. Through the strength of gluteus medius and gluteus minimus, you can drive your thighs and knees to lift, stop after lifting to the limit position, slowly lower to the starting position according to the original route, and then repeat the above process.
Action 2: elastic belt walks sideways.
First, tighten the core, straighten the upper body, bend your hips and knees slightly, fix elastic belt at the knee position, and then walk sideways. Pay attention to keep the hip flexion when walking, and control the movement through the strength of the gluteus medius and gluteus minimus, and then repeat the above process.
Action 3: Hip abduction in kneeling position
First, bend down in a kneeling position, support the ground with both hands, keep the upper body straight, bend your knees to 90 degrees, fix elastic belt at the knee position, then carry out hip abduction and leg lift, lift it to the limit position, slowly lower it to the starting position, and then repeat the above process.
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