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How to shape buttock training, the relationship between buttocks and squats

Many boys and girls have been struggling to pursue the dream of raising their buttocks. However, they are limited by their own understanding of training knowledge and the disseminators of training knowledge themselves. level,too many boys and girls fall into There is a very obvious misunderstanding: that is, buttocks can be obtained by squat training.

Theoretically speaking, there is nothing wrong with this sentence, but many boys and girls interpret it one-sidedly as:As long as you practice squats, you can have a curvy butt. This is a very wrong view,Today we will not talk about the impact of nutrition on buttocks, but from Train the movement angles, get to the bottom of things, and pursue the truth about how to get a perky butt!

Before introducing it in detail, we need to introduce it first A very common concept: electromyography concept. This is a method that uses electronic instruments to observe muscle contractions of the human body during movement or rest, and examines the ratio of different nerve and muscle excitability in the human body. For example, when a trainer performs a certain training action, we find the activity level of his chest muscles, triceps, and abdominal muscles The ratio is 5:4:1, which means that during the training of this movement, the chest muscles develop The proportion of force is the largest, and the stimulus it receives is also the largest.

Now we can start to truly introduce the problem of buttocks. We mainly focus on this issue from two perspectives. Analyze the problems:1. The impact of different squat postures on buttocks; 2. More efficient Training methods for getting a buttocks

1. The effects of different squat postures on buttocks:

Squats can be divided into different categories according to their range of motionShallow squat, half squat, deep squat and full squat.Among themFull squat range is when the upper and lower legs are in complete contact, Figure 1. Deep squat range is when the hips are 1-2 cm below the knees, Figure 2. Half squat The hip is parallel to the ground, Figure 3. A shallow squat is any squat that is less than a half squat.

According to scientific research, in these four different squat postures,During shallow squat training, the hip muscles exert the smallest proportion of force, followed by half squats and full squats. The posture with the largest proportion of force is the deep squat, that is, the posture with the hips 1-2 cm lower than the knees, Figure 2.Many trainers may have noticed this problem, but did not feel it during their own training.The range between deep squats and half squats is very subtle. If you don’t pay attention to controlling the range, the strength of the gluteal muscles will be obvious Reduce, so as to affect your own training effect

Second, a more efficient training method to obtain a buttocks:

Is there anything more efficient than squats? What about the buttock training method? Today we will not introduce the method that has been introduced badly before. Why? Because these training postures without exception have one characteristic: high difficulty and low usage load.< /span>Don’t underestimate the problem of smaller usage load,Because this is the key to your inability to get a butt!What is a butt? ? is an excellent shape of the buttocks, which is the development of the gluteus maximus, gluteus minimus, and gluteus medius. Peak state. They are muscles, and they are the largest muscles in the human body after the quadriceps! If we only use self-weight training methods, we will give it through our own body weight Muscle stimulation is completely insufficient! You must fully stimulate it through strength training!n style="font-family: 宋体; color: rgb(255,0,0); font-size: 10.5pt; font-weight: bold">

From this we Let’s take a look at which strength training is more effective? According to the analysis of electromyogram activity, we selected a few of the most efficient ones!

1. Hip flexion and extension: the activity level of hip muscles is above 80, this is a simple Highly efficient trainingaction! Figure 4.

2. Lunge squat: its hip muscles The activity level is around 61.It not only improves your gluteal muscles, but also strengthens your quadriceps, biceps and The core muscles are stimulated to a certain extent. Figure 5.

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3. Sumo deadlift: the activity level of the hip muscles is around 60.Note that the key to this action isLa, not squat! If you are squatting, your dynamic force is more concentrated on the quadriceps, while the sumo deadlift is aAt the same time, it requires a lot of hip extension force release, so you must focus on pulling training instead of squatting!Figure 6.

4. Bulgarian scissor squat:This is a modified version of the lunge squat training,The activity level of the gluteal muscles is around 58.Compared with lunges and squats, its stimulation of the quadriceps, gluteal muscles and core muscles has been further improved, while reducing the test of the biceps femoris. . Figure 7.

< span style="font-family: 宋体; color: rgb(255,0,0); font-size: 10.5pt; font-weight: bold">3. How to conduct an efficient buttock training session? < /span>

Note that what we are talking about is efficiencyefficiency, rather than Lun Dui. We must strive forThe most effective butt training class!In this case, among all the well-known training movements Within, the first one to be eliminated isSquat!Why? Because no matter what posture the squat is in, it is the most testing The key is your quadriceps. In other words, this is an excellent training exercise for legs. If you arrange it in a hip training session, how should you arrange it in your leg training session? span>YesStill training squatsStillDon’t train your legs at all? If it’s the former, then I’m afraid your The recovery ability is definitely not that strong; If it is the latter, then you have fallen into the biggest misunderstanding in training, which isGreat harm to health. Therefore, if you want to train your butt efficiently, thenIt is very necessary not to arrange strenuous and thankless training movements such as squats in training sessions .

So, how should we arrange it? Among the principles for formulating a training plan, there is one of the most core ones, which is to meet your own goals. . What is our goal? That’s a nice butt! So naturally your training movements should be carried out around the buttocks. As we mentioned before, the best movements for stimulating the buttocks are What? There is no doubt that it is hip flexion and extension training. Arrange it first in the training exerciseIt is very necessary.

Secondly, we Two golden training movements can be arranged, namely the lunge squat and the Bulgarian scissor squat.They can be started fromBalanceRaise the angle for good stimulationGluteus medius and gluteus minimusThis is a deep-seated muscle group that maintains balance in the lower body of the body.

We do not recommend rescheduling Sumo deadlift, because this way youThe intensity of training sessions is even comparable to that of weightliftersThis is a lot of boys What the girl cannot bear. At this time, arrange it onceStanding and bending trainingcan not only provide a certain amount of hip strength, but also improve your Core strength and flexibility are improved. With the barbell on your back, lower your upper body to a state parallel to the ground without bending your legs, keeping your waist fully straight throughout.

Theoretically speaking, four actions are enough, but after completing the above four actions, we can < /span>Arrange a group of glute bridge training, no need to bear weight, just reach failure in the standard posture! The maximum bombardment of the buttocks!

FromPlastic angle< span style="font-family: 宋体; font-size: 10.5pt">, the most ideal training method is undoubtedlyVery short interval super set training, you can perform a butt training according to the following plan, I believe there will be Not a bad harvest!

Train the following movements in sequence , there is no rest between movements, five movements are a training cycle, and there is a 1-2 minute rest between each training cycle. size: 10.5pt; font-weight: bold">