Corgi butt is a very good butt type, and it is also what many people want to have. How can a person develop a Corgi butt? In fact, it can be Through the six movements of barbell squats, front squats, lunges, side lunges, step up, and step down. Let’s follow the editor to see how to train Corgi’s butt!
1. Barbell Squat
Preparatory position: Stand with your feet slightly wider than your shoulders , place the barbell horizontally above your shoulder blades, with your hands positioned arm-hip width apart. Keep your chest up and your spine straight to maintain a neutral position. The eyes should be looking at a level slightly 20 degrees above the horizontal plane, and the weight of the body should be evenly distributed on both feet.
Action: Contract your hips and pull them back, bend your knees and center your spine. Let your body move through your hips and knees until it is parallel to the ground and your spine forms a 45-degree angle with the ground. Lift your head, lift your chest, and extend your knees slightly forward. Your knees should be directly over your feet.
Movement path: To lower into the extended position, your hips must first be pushed back. The thigh bone on the standing side is parallel to the ground (the knee should be bent at 90 degrees). Raise your arms from both sides to your chest at a 90-degree angle, with your palms facing in and your shoulder blades stable.
2. Front Squat
Preparatory position: Stand up straight with your head up and chest out, arms extended forward, and place the barbell above your shoulder muscles. Keep your spine centered and your feet slightly wider than shoulder-width apart.
Actions: Tighten the buttocks, bend the knees, raise the head, lift the chest, and center the spine. Lower your hips until your thighs are at least parallel to the floor. The head and spine form a 45-degree angle with the rabbit and the ground. The hands should be stretched forward, or the crossbar should be grasped staggered to prevent it from sliding.
Movement trajectory: Exercise to school by stretching your arms straight down and your legs straight up.
3. Lunge
Preparatory position: Stand with feet together, hands on hips.
Action: Raise your head, center your spine, put your hands on your hips, and take a step forward; bend your front foot and knee at 90 degrees, and lower your thigh until it is parallel to the ground. The back knee is lowered vertically behind the body, using the toes to maintain balance at a 90-degree angle to the knee, and in a straight line from the back knee to the spine. Push with your front foot and raise your back foot until you stand back to the starting point.
Motion trajectory: Generally, it moves forward and downward. Keeping your spine perpendicular to the ground, you move forward and downward through stepping and descending movements.
4. Side lunge
Preparatory position: Stand with your feet vertically under your hips, hands on your hips, to increase hip strength.< /p>
Action: Step the legs to the outside at 180 degrees, contract the hips to keep the spine centered, and tighten the hips as the chest moves forward, extending the arms to strengthen the balance. Stop when the movement is parallel to the ground. The opposite knee should be straight, the hip should be behind the cross-foot side, and the knee should be directly above the foot and not more than the toes. Push back from the cross-foot side. Go to the starting point.
Move sideways, arms forward and hips back. Use your feet as a decelerator and accelerator, using your upright or stationary feet as a balance bar. < /p>
5. Step up
Preparatory position: Place one foot on the box in front of you, and try to keep the raised knee at a 90-degree angle with the body and chest. The knees should be directly above the feet. The lifted knees should be no more than the toes, and the feet should be placed flat on the step surface.
Action: Start by leaning forward slightly. Move the weight of the body forward until it is close to the ankle level; push the back foot straight forward, and extend the knees and hips at the same time, driving the body upward over the step.
Movement trajectory: move forward slowly and then head straight up. The movement should begin behind the raised foot and end directly above the foot. Just let the arm stabilize its center of gravity and follow the natural path of the body.
6. Step. Down
Preparation position: Stand vertically on the box with one foot hanging on the side.
Action: Contract the hip on the standing side and bend the knees to move the torso forward. ; Extend your arms and let your unsupported foot drop to the bottom of the step until it is at a slightly greater angle than 90 degrees or a point of balance by extending your hips, straightening your knees, and lifting your chest away from the step.
Trajectory: When descending straight down, extend your arms, tighten your hips, and use your hands and arms as balance.