Friends who come into contact with fitness may have the moment when their muscles explode. At that moment, it seems that the muscles are not their own and cannot be controlled at all, but they inexplicably feel sour and exciting.
This is not the editor’s pathology. I have interviewed many members who come to OneFit Fit Fitness Academy to train, and many people have this feeling.
Today we mainly talk about buttocks. This is a training program that every woman cannot avoid. It has three benefits:
. It can help improve the hip line and make the legs look longer
2. It can help stabilize the pelvis and improve back pain
3. It can help improve metabolism, reduce fat and shape
. These three benefits are extremely tempting for women who love beauty.
But have you ever had a scene of hip-frying practice during the buttocks?
If not, today the editor will share some movements that can instantly make your buttocks congested and feel a burst after practicing.
Various hip pushes
hip pushes are excellent movements to develop gluteal muscles and stimulate the posterior/antral thigh and adductor muscle groups, which helps to develop the comprehensive strength of the legs and hip muscles.
During the entire movement, the gluteal muscles continue to exert force, and back strength is not a limiting factor. In other popular movements used to train the hips, whether the back can hold on is often a limiting factor in training load, but hip push does not have this limitation, so it can allow the hips to bear the maximum load.
This action has many extension actions, such as single-leg barbell butt push, barbell butt push, frog hip push, dumbbell butt push, etc.
Various squats
Squats are also called full squats. They are one of the most complex movements in bodybuilding and the most practice areas, and are also an action in the strength lifting competition. Squats are strongly stimulated to the entire lower limbs and trunk, and can exercise the quadriceps femoris (rectus femoris, mesofemoris, lateral femoris, medial femoris), gluteus maximus, biceps femoris, semitendents, and semimembrane muscles, and also have a strong effect on erector spinal muscles, piriformis, adductoris major muscles, gluteus medius, gluteus minimus and calf muscles.
In addition, there is a saying that has always been widely circulated: No buttocks, no squats.
Squats are like hip legs, and have many extension movements, such as bare-handed squats, kneeling squats, kettlebell squats, unbalanced ground squats, leg split squats, barbell front squats, etc.
Various squat jumps
squat jumps are extended in the movements of half-squats and squats.
When jumping, stand shoulder-width with your feet shoulder-width, sit back slightly, first confirm the direction of your knees (do not clamp inward), try to be in the same direction as your toes, and check your back after squatting, do not arch or concave back;
Then use your hands to swing your body and perform continuous jumping exercises. Pay attention to the sound when landing. Generally, it is best to land softly, which proves that you can control your body well.
deadlift
deadlift is a basic whole-body exercise, mainly to exercise the hamstrings and gluteal muscles. The hamstrings and gluteus muscles are both muscles that strengthen strength and maintain stability.
First, we hold the heavy object in our hands, stand shoulder-width apart with our feet shoulder-width apart, knees slightly bent, shoulders backward, and chest straight;
Then slowly turn our hips back to the position of the hinge, while keeping our back straight, abdomen tighten and chest lifted;
When our body's center of gravity falls to the ground, use the hamstrings and gluteal muscles to resist the pulling pull of gravity;
try to go down as far as possible until the back of our legs is pulled, the hips are pushed forward, and stand up again;
Finally repeat the movement.
Of course, there are many kinds of movements, but they are basically based on push, pull, jump, and squat. These movements can make your buttocks burst very strongly. I wonder if there are any basic movements you like.
