The muscles of the buttocks are a very important part of our body, and the appearance of the buttocks directly affects the legs. Then let’s take you through some of the most effective movements for training your buttocks, so that everyone can have a charming figure and buttocks!
Weight-bearing hip thrust
This action actually does not require any sports equipment. First of all, we need to make a hip thrust or hip thrust movement, which is a bent-leg hip extension movement. The purpose is to put the body at a higher training level, so that it can be better. It is conducive to the activation of the buttocks and is more effective for subsequent training. If we start the movement from a relatively low position, the force of the movement itself will not be obvious enough. In addition, this kind of training can allow our gluteus maximus to fully participate in the training state, and the effect is the greatest. During exercise, the knee joint can be slightly bent. This will reduce the force exerted on the back of our thighs and focus our force on the gluteus maximus.
Hip extension
First, find a yoga mat, then lie down on the yoga mat in a four-legged support position. Remember to keep your upper body parallel to the ground, and use one leg to contract your lower body toward your chest, and then lift it up. This can help Tong Daqi exert force alone, and the other leg can be kept in a bent state without straightening, which can reduce the force exerted by other parts and allow the gluteus maximus to exert force more fully. During the exercise, when the right leg is raised to the highest point behind and above, you can stop for 1 to 2 seconds. During the pause time, our body can be at its peak moment, allowing the buttocks to be fully filled with blood, which is beneficial to the buttock muscles. growth.
Squat
In the process of doing squats, the exercise for the buttocks is actually the most significant. Although the legs can also be exercised, the buttocks are the most important point of exerting force when doing squats. Regular squatting can also make the buttocks become more upturned and straight, but what we need to pay attention to is that we must do squats in small units. If the squat posture is not done properly, the effect will not be particularly ideal. Performing squatsWhen training the gluteus maximus, if you have a good squat foundation, you can actually use other methods to perform a variety of movements, which can give you a better-looking butt line.
If you want to exercise your buttock muscles well, you also need long-term persistence. I would like to congratulate everyone in advance on being able to exercise well.
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