Temple tips, function and training

the Knee strings It is a group of three large muscles in The rear cabin of the thigh. It extends both Hip and knee jointsPlay a vital role in The movement of the lower part of the bodyIncluding walking, running, squatting, and pelvic stability. This article provides a science -backed collapse for an autopsy, vital mechanics, common injuries, and training strategies to improve performance and reduce risk.

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Three knee strings

The knee strings group consists of:

1. Thigh (Long and short head)
2. Semitedinosus
3. semimebranosus

These muscles stem from Drink From the pelvis (except for the short head of the bice -head muscle, which arises on the thigh bone) and inserting the bottom of the knee on the fiber or fiber. they Bilateral musclesMeaning that it crosses both hip and knee joints.

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1.

• Long head: A non -shared tuber (pelvis)
• The origin of the short head: The thigh rough line
• Inclusion: Ras al -Shiniah
• job:
  • Knee
  • Side spin of the leg when the knee is bent
  • Extension of hip (only long head)

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2. Semitendinosus

• pedigreed: A non -shared tuber (pelvis)
• Inclusion: The relative surface of the nearby (part of PES ANSERINUS)
• job:
  • Knee
  • The medial rotation of the leg at the knee bending
  • Extension of hip

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3

• pedigreed: A non -shared tuber (pelvis)
• Inclusion: The rear surface of the analogous tannous disk
• job:
  • Knee
  • The medial rotation of the leg
  • Extension of hip

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The functions of the muscle group in the knee strings

The knee strings serve many major functions in movement and stability:

• Extension of hip: Blind to run, jump and height from sitting position.
• Knee: Required for running, squatting, and obedience.
• The back tunnel tilt: It helps in installing the pelvis and spine.
• Antinect control: While running, especially in the late plasting phase, the knee strings abandoned the moving front leg, which prevents excessive progress.

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How to train knee strings effectively

It includes both a balanced knee program:

• Quiet exercises (Targeting hip extension)
• Knee dominant exercises (Knee flexion targeting)

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Top compound exercises:

These are involved in the knee strings along with a glut and other back chain muscles.

Upper isolation exercises:

Solving exercises are perfect for muscle growth and imbalance.

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Size and intensity instructions

• repetition: 2-3x per week
• Representatives:
  • Enlargement: 8-12 actors
  • Power: 3-6 representatives
  • Endurance: 12-20 actors
• Collections: 3-5 for each exercise
• break: 60-120 seconds, depending on the target

Training tips

• Establishment focusMerging exercises that focus on the stretching stage to enhance muscle elasticity.
• Activating glueBe sure to involve Glues to support hip extension movements.
• One -sided movements: Include a single brightness exercise to treat imbalances and improve stability.
• Shape and technologyGive priority the appropriate form to increase effectiveness and reduce the risk of infection.

Muscle activation considerations

Exercises like Kettlebell fluctuationsand North knee curls and Romanlifts It has been shown to provoke high levels of stimulating knee strings. Emphasizing a full range of movement and eccentric stages can lead to great strength and inflationary gains.

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Knee strings and sports performance

Strong knee tear muscles are an integral part of different mathematical endeavors:

• RunningFacilitate the extension of strong hip and bending in the knee.
• JumpingContribute to explosive takeoff and control.
• Trend changes: Help in light movement and fast transformations.
• to liftSupport movements such as Deadlifts and squatting by installing the back chain.

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Common knee

Knee strings are among the most common diseases. Understanding species, causes and risk factors is necessary for prevention.

1. Blacks (withdrawn knee strings)

• Grades:
  • First row: moderate
  • The second row: Partial tear
  • Third grade: Full rupture
• CausesSudden acceleration or slowdown, insufficient warm -up, bad flexibility, muscle imbalances.

2. Tendon Ubatism

• Taropathy near the knee strings (PHT) It occurs in non -fallen tubers and is common in contestants and athletes with prolonged or frequent hip.

3. Tobacco injuries

• It occurs when the tendon is withdrawn away from the bone, and sometimes it takes a piece of bone with it. The most common in adolescents and athletes under high strength loads.

Risk factors

• Previous knee
• Establish power
• Fatigue and excessive training
• Muscle imbalances (for example, quadrix)
• The vibrant mechanics

Prevention tips:

• Graduated excess pregnancy: Gradually increasing the intensity of the training to allow adaptation.
• Dynamic warm -upPreparing muscles for activity through movement -based stretching.
• Flexibility trainingMerging fixed and dynamic extensions to maintain muscle elasticity.
• Strengthening exercisesFocus on each of the concentrated and strange movements to build flexibility.

When do you ask for medical help?

Look for professional evaluation if you face:

• Surprising acute pain in the back of the thigh
• Swelling, bruises, or inability to walk
• Chronic tenderness near the sitting bone
• Repeated breeds despite the appropriate training

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Fast food: Why are the knee strings important

• The knee strings play a decisive role in the lower movement in the body, stability and sports performance.
• A balanced training that includes both the components of strength and flexibility is necessary.
• Preventive measures, including appropriate warm -up and gradual training, can reduce.
• Understanding anatomy and the function of the knee strings can inform the effective training and rehabilitation strategies.

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Reference

1. Moore KL, Dalley AF, Agur amr. Clinically guided anatomy. 8th edition. Lippincott Williams & Wilkins; 2017.
2. Opar Da, Williams MD, Shield Aj. Knee strings: factors that lead to injury and re -injury. Sports Med. 2012; 42 (3): 209-226.
3. Born Minnesota, and others. The effect of an eccentric practice on architecture in the knee strings. Br J Sports Med. 2017; 51 (5): 369-377.
4. The American Academy of Orthopedics. Knee strings guides
5. McCall A, and others. Risk factors and tear injuries to professional football. Br J Sports Med. 2014; 48 (2): 135-136.
6. Activating the head of the bicers during the strengths of the knee strings: Systematic review
7. Van Dyk, N., Behan, FP, & Whitley, R. (2019). Including the northern knee tear exercise in the hemispheres prevention programs: a methodology and a twiny of 8,459 athletes. British Journal of Sports Medicine, 53 (21), 1362-1370. https://doi.org/10.1136/bjsports 2018-100045