< u style='color: blue'>Buttocksmuscles are also said to make your other face more toned. Of course, this is a joke. Gluteal muscles are very important, not only for women, buttocks muscles are also very important for men. important. We summarize a set of training methods for the gluteal muscles
Today we will introduce the training methods for the gluteus maximus
1 Lying prone with straight legs: Similar to reverse The goat push-up involves raising your legs upward to exercise your buttock muscles.
2 Standing straight leg swing up: Use a pull-up machine to do hamstring pulls to exercise the buttock muscles.
3 Supine bridge pose with hip thrust
strong>: It is a relatively comprehensive exercise method that involves the gluteal muscles, thigh hamstrings (ie hamstrings), and abdominal muscles, but mainly exercises the gluteus maximus
4. Supine hip thrust: Similar to the supine bridge hip thrust, it makes the range of motion larger and stimulates the gluteus maximus deeper
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5 Kneeling position with knees bent and raised legs: simple and easy to do, with good effect, very popular in aerobic fitness training .
6 Kneeling, Arm and Leg Raise: It is a more comprehensive exercise method that involves the buttocks, abdomen, and lower back, but is mainly used to exercise the buttocks. It is partially similar to the kneeling position, bending the knees and raising the legs, and is often used for aerobic exercise.Exercise class selection
7 comprehensive training methods: Generally, methods of exercising thighs and lower back will exercise the gluteus maximus, and by adjusting some movements, the center of gravity of the exercise will tilt toward the gluteus maximus. Therefore, when exercising, pay attention to details and adjust according to different exercise requirements.
Hip abductor muscles: gluteus medius, gluteus minimus
1Sitting hip abduction: This is the corresponding action to sitting leg clamping. Exercise the hip abductor muscles.
2Standing hip abduction: This is generally achieved by using a rope puller to pull from the outside.
3Lying straight leg lateral raise: simple and easy to do at home .
