ButtocksThere are many training methods, and each method has its own effect, but many people do not know the steps of buttocks training. I believe someone still knows how long to practice and how long to train the buttocks for. So, how long does glute training last? Did you know? Let’s learn about butt training together.
How long does butt training work?
Regarding hip training, we need to exercise at least 20 times a day Minutes or more, butt training movements are generally slightly more intense anaerobic exercises. Although the movements are not necessarily difficult and skillful, they require persistence. We need to keep exercising for at least a month before we can obviously feel our butt muscles tightening and feel that our buttocks become fuller.
Gluteal training movements
1. Glute bridge
Gluteal bridge is the most basic and effective movement for hip training. At the beginning, we lie flat on the yoga mat. , let our legs relax naturally and keep them straight. At this time, we bend our legs and raise our knees, allowing us to use the strength of our waist and abdomen to lift our waist and abdomen off the ground, and slowly move up until our back also leaves the ground. At this time, only the head, shoulders and soles of the feet support our body. At this time, the body forms an arc. Hold this action for at least 30 seconds in one group, and perform three groups each time.
2. Silent squat
Silent squat is also a more effective movement for training the buttocks. At first, we stand up straight and close to the wall. At this time, let our body slowly squat down. , as if sitting on a chair, forming a 90-degree angle between the thigh and calf. At the same time, the calf is vertical to the ground and the back is close to the wall, while the buttocks are independent. Keep this action for more than 30 seconds. You can do it 2~ a day. 3 groups. This action can effectively tighten our buttocks, thereby lifting the buttocks and making the buttocks tighter.
3. Squats
In the process of doing squats, the exercise for the buttocks is actually the most significant. Although the legs can also be exercised, when doing squats At this time, the buttocks are the most important point of exerting force. 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. When performing squats to train the gluteus maximus, if you have a good squat foundation, you can actually use other techniques.His method of performing a variety of movements can give everyone a better-looking buttocks line.