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Pomen vadbe za moč srednje zadnjične mišice : diplomsko delo
Jošt, Matija (Author), Pori, Primož (Mentor) More about this mentor... This link opens in a new window

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Abstract
Srednja zadnjična mišica (v nadaljevanju SZM) sodi v skupino mišic medeničnega obroča. Nahaja se pod veliko zadnjično mišico, izvira z zunanje ploskve črevnice in se pripne na veliki obrtec. Glavna naloga mišice je odmik kolka. Druge naloge pa so še notranja in zunanja rotacija ter upogib in izteg kolka. Pravilno delovanje te mišice je ključno za zagotavljanje proksimalne stabilnosti pri gibanju spodnjih okončin, predvsem stabiliziranje medenice v frontalni in transverzalni ravnini. Oslabljena mišična funkcija SZM se lahko izkaže kot povečana addukcija in notranja rotacija kolčnega sklepa med aktivnostmi, kot so tek, počepanje in hoja po stopnicah. Ta nepravilna biomehanika spodnjih okončin pa je pogosto vzrok patelofemoralnemu in iliotibialnem sindromu ter zaradi valgusa v kolenu lahko privede do poškodbe križnih vezi. Namen diplomskega dela je na podlagi literature predstaviti vlogo SZM in pomen vadbe za okrepitev mišice. Za lažje razumevanje smo v uvodnem delu opisali anatomijo kolka in SZM, predstavili njeno funkcijo in bolečinska stanja, ki se pojavijo, če je ta mišica prešibka. V jedru dela smo opisali pomen krepitve te mišice in posledice njene šibkosti. Velik del pa je namenjen njeni krepitvi in vajam, ki so primerne za trening moči. Vaje smo razdelili glede na stoječ ali ležeč položaj in znotraj tega še na tiste z nižjo in višjo aktivacijo. Nazadnje pa smo podali še smernice za vključitev vaj v programe vadb tako za začetnike kot izkušene športnike in rekreativce.

Language:Slovenian
Keywords:srednja zadnjična mišica, vadba za moč, vaje za krepitev, anatomija
Work type:Bachelor thesis/paper (mb11)
Tipology:2.11 - Undergraduate Thesis
Organization:FŠ - Faculty of Sport
Year:2017
COBISS.SI-ID:5171121 Link is opened in a new window
Views:390
Downloads:207
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Secondary language

Language:English
Title:The importance of strength training of gluteus medius
Abstract:
The gluteus medius belongs in the category of pelvic girdle muscles. It is located beneath the gluteus maximus, originating from the outer surface of the ilium and inserting on the greater trochanter. The main function of this muscle is to abduct the hip, while it also helps with the internal and external rotation of the hip and its flexion and extension. A normal functioning of these muscles is key to ensuring proximal stability in movement of the lower extremities, mainly stabilizing the pelvis in the frontal and transversal plane. A weakened muscle function of the gluteus medius may be portrayed as increased adduction and internal rotation of the hip joint during activities, such as running, squatting, and climbing stairs. This irregular biomechanics of the lower extremities is often the cause of the patellofemoral and iliotibial syndrome, and may cause injury to the cruciate ligament due to the valgus in the knee. The purpose of the thesis is to research and explain the function of the gluteus medius and the importance of its strength training. For better understanding, we begin by introducing the anatomy of the hip and the gluteus medius, its function, and pain conditions which arise due to muscle weakness. We then go on to describe the importance of strengthening this muscle, and the consequences of its weakening. The main part is dedicated to the strengthening of the muscle and the exercises which are suitable for strength training. The exercises are divided into those performed in a standing and lying position, and then further subdivided into exercises of low and high intensity. Finally, we provide guidelines for including these exercises into training programs for beginners, as well as experienced athletes.

Keywords:gluteus medius, strength training, exercises, anatomy

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