Elastic muscles of the buttocks. Leg up movement

There is one postulate in the world of bodybuilding that everyone agrees with, even experts: stretching is good for muscles. According to Stief, “research and experience have absolutely confirmed that flexibility is an essential component of good athletic condition.” Charlie Francis former coach Ben Jonson wrote: “If your muscles are as hard as wood, you will never run well.”

On the other hand, as Komi points out in his classic book on strength and power, “one of the main purposes of power and strength training“is an increase in muscle density.” Some research papers Professor Gregory Wilson shows that powerlifters with tighter muscles were able to bench press heavy weights than those whose muscles were elastic. We are also told that stretching can increase the likelihood of injury and greatly reduce athletic performance. Shocked? That's how it should be!

Tight or flexible muscles?

Which muscles give more impact - tight or elastic? Bodybuilders know that muscles are made of the contractile proteins actin and myosin. The more of these fibers, the more muscle. Muscle fibers are held together by other proteins, mainly collagen. Each skeletal muscle attached to the bones by two tendons - one at each end. In addition to their function of holding muscle fibers together, tendon collagen fibrils also perform the important task of transmitting forces generated by contractile tissues. Collagen is generally less elastic than myosin and actin, so connective tissue proteins determine how elastic your muscles are, at least when they are relaxed. When tension occurs, the contractile elements become denser.

You can check this by touching the contracted biceps. With strong contraction muscle fibers become almost as hard as tendons. Don't forget about this when you read the article further. Obviously, when you stretch a muscle, the biggest impact is on actin and myosin. In order to stretch tight ligaments, you must first increase the density of actin and myosin so that the tension is not placed solely on the contractile proteins.

Are tight muscles stronger?

The results of Williams' research are applicable to bodybuilding, since the participants in the experiment were athletes experienced in the bench press and untrained individuals. Those with denser muscles generated greater isometric and concentric (i.e., positive) force than subjects with more elastic muscles. Williams therefore concluded that “muscle density influences sports result(the positive portion of the bench press), increasing her ability to produce force.” With elastic muscles, the force transfer time is longer and therefore the work is less efficient since some of the energy is lost.

Often in pursuit of slim figure people pay all their attention to getting rid of fat deposits, completely forgetting that getting slim is not enough to get rid of fat.

Muscle tone is also of great importance: elastic muscles make the figure fit and attractive, even if the weight is slightly higher than ideal.

Everything is good in moderation

Muscle tone is the degree of muscle elasticity. Normally, all the muscles of the human body should be elastic and elastic, but sedentary lifestyle life makes its own adjustments: for many, the muscles are weak and lethargic.
This problem is not as harmless as it seems at first glance. Weak, flabby muscles increase stress on the joints and spine, resulting in pain in the back and limbs. From an aesthetic point of view, the lack of muscle tone also does not make a person look good: even if such a person does not have excess weight, it looks thick and doughy.

The muscles should be toned, but they should not be constantly tense. Excessive tension causes no less harm to the body than excessive relaxation. It’s not for nothing that athletes are taught to relax their muscles - this helps to achieve best results. In particular, runners specifically learn to relax muscles that are not involved in running, since excessive tension in the muscles of the back, chest and arms prevents them from working correctly with their legs and, accordingly, reduces their speed.

Absolutely any human motor activity is the alternating work of different muscle groups. While some muscles (for example, flexors) work, others (extensors) rest. But at the same time, the resting muscle groups, which have some elasticity, provide a certain resistance to the working muscles. This resistance is weaker the more relaxed the muscles are.

The ability to relax muscles allows you to avoid fatigue during monotonous activities, reduces the likelihood of neuroses and dangerous cardiovascular diseases such as hypertension. Seemingly harmless tension in the muscles of the neck and shoulder girdle, which a person does not always notice, can cause serious headaches.

The art of relaxation

At first glance, there is nothing difficult about relaxation, but in fact, muscles often do not relax completely even during sleep. Muscle tone depends on their tension.
Thus, to relax a particular muscle, you should take a position in which the muscle shortens slightly. For example, it is best to relax your biceps by placing your forearms, bent at the elbows, on your knees. Triceps ( triceps muscles shoulders) relax best if your arms are simply lowered down freely.
However, it is impossible to relax the biceps and triceps at the same time - these muscles are, in fact, antagonists: when one of them is relaxed, the other is tense, and vice versa.
Therefore, for complete relaxation, you should take an intermediate position so that all the muscles of the torso and limbs tense approximately equally.

The ability to assess the degree of muscle tension does not come immediately; at first, it is better to seek help from a specialist who will help you take a relaxed position and eliminate muscle “tightness” (for example, through massage). Massages, as well as warm baths, are ideal for relaxing muscles - it is not for nothing that these procedures are highly recommended after intense physical activity.

The best way to relax your muscles is by special exercises. Sometimes it can be difficult to relax. In this case, experts recommend straining your muscles as hard as you can - after that, relaxation will come on its own.
This method is sometimes called "paradoxical" because tension is necessary to achieve relaxation. It is advisable to perform relaxation exercises before bedtime - after them the body rests most fully.

Muscles are toned

Weakening muscle tone, “flabbiness” of muscles is a common problem among middle-aged people. The muscles of the abdomen and back are the first to lose tone, as a result the figure becomes less slender, posture deteriorates, and over time the internal organs, deprived of the support of the muscular corset, sag, resulting in problems with digestion.

How can you help your muscles always be in good shape? This is achieved in a simple way, proven over centuries: physical activity. Regular physical exercise for all muscle groups will help keep muscles in good shape, and the result will not be long in coming: the body will look slimmer, pain in the back and joints will go away, bone tissue density will increase, which means the likelihood of osteoporosis will decrease.

Training to strengthen muscles and improve their tone should not be confused with exercises aimed at burning fat and getting rid of excess weight.
On the contrary, the weight may even increase slightly, because the muscle tissue itself is quite heavy. Such workouts not only help burn calories, but give the body beautiful shape.
It should be remembered that the muscles must be completely relaxed after training - this will make their work even more effective.

The muscles of the legs and arms often “work” in everyday life, but the muscles of the abdomen, back and buttocks need simple but effective exercises.

Activation of the “flaccid” muscles of the trunk and limbs is one of the necessary conditions for the formation of normal posture.
These muscles include: anterior tibialis muscle(on the front surface of the shin), large, medium gluteal muscles, rectus abdominis, inferior scapular fixators, serratus anterior, deep neck flexors.

• Activation of the gluteus maximus muscle. Lying on your stomach, lift your leg straight with your foot turned outward.
  It is not recommended to actively lift the legs to avoid activation of the back extensors.

If necessary (pronounced lumbar lordosis, painful spinal erectors in the lower back), you can place a rolled up towel or cushion under the stomach to straighten the lower back and relieve the load from it.

If the exercise is still difficult to do, then take a lying position on your stomach, with both legs turned toes outward. Usually this position already causes activation of the gluteus maximus muscles.

• Activation of the gluteus medius muscle. Lying on your side, lift your straight leg up.
  When this muscle is severely flaccid, the hip flexors are usually involved in the movement, and abduction of the leg occurs with simultaneous flexion.

• Activation of the rectus abdominis muscles. As you exhale, reach your forehead towards knee joints, lifting your back from the surface only to the shoulder blades.

• Activation of the lower trapezius muscles. Standing position on all fours, knees under hips, http://rutlib.com/book/17431/p/65, Lightly rest your forehead on your folded hands.
  Stretch your chest toward the floor, actively moving your shoulders down by increasing the function of the lower scapula fixators. In this case, there is a simultaneous activation of the abdominal muscles, deep neck flexors and gluteal muscles while simultaneously reducing the activity of the pectoral muscles and the lumbar extensor of the back.
  Let the body's own weight act on the thoracic region. Relax your torso until you feel pressure between your shoulder blades.
  You can notice how the shoulder blades press on pectoral muscles, stimulating stretching.
  Make sure that the weight is not transferred to the forehead.

• Activation of the serratus anterior muscle(pushups). Standing on all fours, shift the weight of your body onto your arms, turned inward so that your hands are facing each other.
  Bend your arms into elbow joints, while the back should be straight, and in starting position The shoulder blades should be as far apart as possible.

  Option for women: standing on all fours, head in horizontal position. The weight of the body shifts to the arms, with the hands turned inward. Then the head end of the body is slowly lowered with emphasis on the hands, while the elbows bend outward. Deflection in the spine is not allowed.

• Activation of the deep neck flexors. Sitting on a chair with your back straight, tilt your head forward, trying to reach the jugular cavity with your chin. You can resist the movement of your head by resting your chin with your palms.
  By doing this exercise You should feel a stretch in the middle and bottom cervical spine spine

• Foot shortening exercise. Forms the longitudinal arch of the foot. It is necessary to tense the muscles on the plantar surface of the foot and not bend the toes

• Activation of the internal rotators of the shoulder(including subscapularis muscle)

• Activation of the shoulder external rotators(including infraspinatus, supraspinatus, teres minor muscles).

Exercise is key good health, beautiful and slim body. And in order to make it like this, you need to turn flabby and sleepy muscles into elastic and toned ones :). I hope this simple complex will help you.
Good luck!

Do you want to have beautiful and elastic leg muscles? Here is a set of exercises that should be performed 3-4 times a week. In just a month or three of regular practice you will achieve noticeable results.

Perform all exercises as slowly as possible, without turning off the work of the leg muscles at the extreme top and bottom points. Keep your leg muscles toned, maintain toned stomach, buttocks and thighs. Watch your breathing so that there are no delays. Complete the set of exercises for the leg muscles with stretching.

Leg muscles: 6 exercises

1. Movement of the leg to the side

Take a mountain pose with your arms extended upward. Inhale, as you exhale, move your body down and at the same time move your foot as far to the side as possible. While inhaling, we return to the starting position.

2. Sumo pose

Starting position - standing, legs 120 cm wide. When going down, press with one palm on the other, resisting the movement of the other, including the pectoral muscles and arm muscles. As you lower yourself, imagine that there is a wall behind you along which you are stretching your body. Press the back of your head, shoulders, lower back and tailbone against an imaginary wall. Don't lean forward kneecaps- this is the most common mistake while doing the exercise. To prevent this from happening, as you approach the lowest point, turn your hips from the inside out. You can even imagine that you want to touch your knees to an imaginary wall behind your back.

3. T-post

Hip supporting leg perpendicular to the floor. Raise and lower the other leg without your foot touching the floor at the lowest point. The palm of the supporting hand is in line with the shoulder. Do not bend the body; it should be parallel to the floor.

4. Leg movement forward

Lying on your side, lift the leg that lies on top to a comfortable height. Then bring your leg forward. The full version of the exercise is that the leg is perpendicular to the body, but you extend it as far as you can without experiencing discomfort. After this, move your leg back and forth - to a line parallel to your leg lying on the floor. You can increase the amplitude; the buttocks work here. The body must lie still. Turn the toes of your feet towards you and seem to grow into the mat.

5. Leg up movement

Lie straight. Lift up upper leg at a distance from the floor and secure it. Pull your other leg up, then lower it, keeping your body still. At the lowest point, the foot should not touch the floor.

This most feminine part of the body should remain sexy and attractive, so it should not be too thin or too round. Physical exercise and special cosmetics will help you achieve the ideal shape of your buttocks.

The most common reason that the buttocks lack elasticity and look unattractive is sedentary work. For the fastest results in the elasticity of the gluteal muscles, jogging is recommended, and the legs should be placed so that the main emphasis is on the heels. However, this sport is not suitable for everyone. You can replace it with walking in the Scandinavian style - holding sticks in your hands. It is enough to walk for half an hour a day three times a week to make your buttocks more elastic. You can notice results after 2-3 months of training.

Peeling and massage procedures have a beneficial effect on the shape of the buttocks. It is advisable to peel twice a week. You can massage with special brushes or round-shaped devices, which, by rotating, accelerate the movement of blood, thereby providing better nutrition to the body tissues. The massage can be performed an unlimited number of times. Also, in order to tone the body’s muscles, as well as harden, relieve fatigue and increase immunity, it is recommended to take a contrast shower.

Beach season – best time in order to use cosmetics for skin elasticity. It's easy to check whether you need this procedure. To do this, just press your finger on the buttock area. If the formed hole disappears slowly, cosmetic products will be needed. Such products can be in the form of all kinds of creams, balms, serums, lotions, and gels. They help increase elasticity, tighten the skin structure, and some relieve swelling. For best effect It is recommended to use such products every day, rubbing them in with massaging movements.

However, it should be noted that the use of cosmetics alone will not provide ideal body shape. A woman gains weight most quickly in the abdomen and buttocks, which is associated with her biological purpose - giving birth to children. Therefore, it is necessary to part with fat reserves in these places through the comprehensive use of all means - physical exercise, cosmetics and adhering to some dietary restrictions.

By the way, here's another great reason to buy a puppy

– walking and running in the morning with your dog will have a positive effect on the appearance of your buttocks.

Also important appearance skin of the buttocks. Tanned skin always looks more toned and elastic. For this purpose, you can use self-tanning cream or powder. Very often in the summer, acne can form on the skin, which disfigures the appearance of even the most flawless buttocks. To avoid this, you need to treat your skin with care - keep it clean and preferably wear underwear made from natural materials.

And finally, in order to hide imperfections or highlight the advantages of the buttocks, there are some tricks when choosing clothes. A swimsuit with a thong is only suitable for ideally shaped buttocks. If you lift the strings of your swimsuit panties a little higher, this will visually lengthen your legs and make your waist slimmer. In order to make the buttocks look more rounded, you need to choose high-waisted shorts and trousers, and, conversely, in order to hide some roundness, low-waisted clothes are ideal.

Modern medicine also offers several ways to correct the shape of the buttocks. There are dermatological (electrical stimulation, endermology) and surgical (liposuction, silicone implants) methods.

Someone has large breasts and thin waist, someone got it from nature slender legs and not a flat tummy at all - all women are different. But everyone is united by the desire to have an elastic body and sculpted shapes. For the modern woman All kinds of cosmetic products are available to combat cellulite. However, do they really help? And what should you do with your body to look perfect? This will be discussed in this article.

What is cellulite?

The main enemy of the beauty of the fair sex is old age. Its manifestations include not only wrinkles, but also loss of skin elasticity. And since under the epidermis there is a layer of fat, shaped like a collection of jelly-like round bodies, the thinner the skin, the higher the likelihood of the appearance of the infamous orange peel. That is, visible irregularities on the buttocks, abdomen, arms, popularly called cellulite, are the outline of adipose tissue due to age-related decrease in skin thickness.

The second reason for this phenomenon, which negatively affects the elastic body, is considered to be the effect of estrogen. It is these hormones, which predominate in the female body, that block the instant breakdown of fat. This is the explanation why cellulite primarily attacks the buttocks of the fair sex. But this does not mean that nature has made life easier for men. Due to the development of obesity in them abdominal cavity the risk of death is higher than in women with full buttocks.

Muscles in the fight against fat

Elastic and toned body can only be achieved through physical exercise. No amount of weight loss creams, massages, ill-fated pills, or diets will build sculpted figures. Round buttocks, a flat tummy, posture, toned arms and excellent health are the result of regular physical activity.

Every day, muscles make many contractions. Thanks to their work, a person moves, breathes, blinks. For these vital actions, muscles require 10% of all fat deposits. Where should the remaining 90% be sent? The answer is obvious: forced labor muscle tissue, namely, for physical exercise. During power aerobic exercise and with proper nutrition, subcutaneous fat is burned, which interferes with creating an elastic body.

Wraps - truth or myth?

Beauty salons offer chocolate and algae body wraps, emphasizing the crazy effect of the procedure to get rid of orange peel. But if we consider this process from a scientific point of view, then it turns out that the declared anti-cellulite session is just another scam of money.

The fact is that the skin is insignificant. The epidermis is not the intestines or the stomach. If the skin could deliver any substances to the body, then knees soaked in alcohol would make a person drunk. However, this is not true.

Undoubtedly, after wrapping there is a feeling tightened skin. Nutrients from kelp or cocoa butter fill small wrinkles on the epidermis, hence the feeling of an elastic body. Since the aroma of a sweet delicacy relieves fatigue and irritation, you can experiment with chocolate wrapping at home.

How to make your body elastic and toned?

Wraps were invented by lazy people, those who did not want to exercise. Perhaps they are effective in preventive measures as a way to maintain skin elasticity. But if lipodystrophy (cellulite) has already attacked problem areas, then only proper nutrition and sport will help you achieve results.

Suitable for active individuals group training. But what should busy women do? How to make your body elastic? In this case, determination should help. Run every other day - great way remove extra centimeters. In the first days, 10-15 minutes of jogging with breaks for walking is enough. When the muscles become stronger, the exercise time should be increased.

Jump rope - cheap and effective home exercise machine. After half an hour of jumping, 500 kcal are burned. As with running, when working with a skipping rope, the muscles of the back, legs, arms and abdomen are involved.

Daily regime

Eight hours of sleep for an adult is not a whim of doctors, but a guarantee of a healthy state. Lack of sleep leads to disruption of metabolic processes, which is the cause overweight. A study was conducted in which people who slept less than 8 hours a night for three weeks gained weight at the end of the experiment due to short-term metabolism. They experienced a severe weakening of insulin sensitivity and a decrease in the level of the hormone leptin. Their beautiful elastic bodies were overgrown with excess kilograms.

Therefore, having decided to achieve beautiful figure, you should take care of a healthy and complete rest at night.

Water

A well-known nutritionist who has helped hundreds of people acquire their desired shape, Svetlana Fus, spoke about the benefits of water and proved this not only in words, but in deeds. The participants in the experiment, without giving up their gastronomic habits, lost 3-4% weight in two weeks.

The fact is that the causes of excess weight are: slow metabolism, stress eating and overeating desserts after the main meal. It revealed:

• If you drink 2 glasses of water on an empty stomach, metabolic processes in the body accelerate.
• Drinking water 30 minutes after a meal reduces the desire to eat extra dessert.
• Mineral water with magnesium fights false feelings of hunger (during stressful situations). Magnesium suppresses central irritation nervous system. However, regular consumption of such water requires consultation with a doctor.

Strength exercises

A toned body cannot be achieved only by doing cardio activities such as jumping and running. Weighting gives relief to the muscles during sports. Simple exercises squats that can tighten the gluteal muscles are squats. For beginner athletes, it is better to polish their technique in the gym under the supervision of a trainer.

But you can try doing squats at home. Take 1-2 kg weights. Hands shoulder-width apart, back straight. You should sit down until it is parallel to the floor, you need to get up slowly, focusing on your heels, while squeezing your buttocks. The number of approaches is 3-4 with 15-20 repetitions.

In between approaches, you should do 5-10 push-ups. To strengthen the muscles of the whole body after the listed exercises It is advisable to hold the bar for a minute, while controlling your back, which should not be arched.

To summarize: how to make your body elastic at home?

• Healthy sleep.
• 8 glasses of water a day.
• Regular physical activity: alternating cardio training with strength exercises.
• Rubbing the buttocks with a hard washcloth or towel.
• The use of creams that increase skin elasticity.
• Avoid sweets after 15:00.
• Eating lean meats.
• Refusal to eat after training for 2 hours.
• Eat meat only with vegetables, not with bread.

In order for the results to last for many years, the recommendations listed should become a way of life, and not a temporary way to make the body elastic and toned.