Nothing There is nothing more fascinating than the firm and upturned buttocks. Sexy buttocks are the desire of many women to go to the gym
And in the gym, there are many movements to exercise the buttocks. Among them, the most common and classic one is the squat. The squat is a very good There is a saying about movements: No squat, no buttocks
However, for most people, when they first start squat training, the feeling in the buttocks is not that obvious. The legs exert more force
To rule out problems with squat movements, a big reason is because people often sit for long periods of time Your lifestyle rarely affects your buttock muscles. If you maintain this lifestyle for a long time, the nerve connections between your buttocks muscles will naturally weaken. Trying to get it to work heavily in motion becomes difficult!
At this time, instead of blindly performing squat training, it is better to experience some simple movements and find the feeling of exerting force in the buttocks to help you activate your buttocks!
Today I will introduce to you a classic butt training movement: prone leg raise!
Compared with the squat movement, the squatThe lying leg raise is a single-joint exercise (hip flexion and extension), which makes it easier to find the feeling of power in the buttocks!
At the same time, you only need a prone chair or box, and the operation is very convenient
The following is the action process:
1. Choose a box that is more than one meter high, lean your upper body on the stool, and use the hip joint as the fulcrum. Above hip height!
2. Grasp the handrail to stabilize your body, raise your head and chest up! Keep your body steady, your knees slightly bent, and the soles of your feet relatively close to each other. The angle between the torso and thighs is 90 degrees!
3. Contract your buttock muscles, lift your legs, extend your hips upwards, keep contracting your buttocks at the highest point of the movement, squeeze your buttocks, then slowly return to the position and repeat. Then lower your feet in a controlled manner.
4. Keeping your legs as straight as possible will increase the difficulty of the movement. You can also bend your knees slightly.
Notes
1. When your body falls, go slower and feel the tension and pull in your buttocks!
2. Keep your spine neutral and tighten your core muscles to stabilize your spine! Use hip extension rather than lumbar extension, and be sure to keep your lumbar spine stable and not move!
3. Clamp your butt tightly at the top of the action