Hello everyone, I am KM Fitness. The fitness pose I share with you today is the golden action for buttock training - barbell buttock push.
Speaking of hip training, I believe that the first thing that many people think of is squats. It is undeniable that squats can indeed strengthen our hip muscles well, but it is not the best choice for girls who are worried about their legs becoming thicker. Although there is a saying: "Hands and legs are not separated", if you want to simply shape your buttocks, you still need to find some exercises that specifically focus on the buttocks.
butt
Note: Butt training is no longer exclusive to girls, boys also need to work hard. Boys with butts are more masculine and are simply electric small motors!
Next, I will explain in detail from the following 4 aspects, hoping it will be helpful to everyone!
- action related introduction;
- action key points;
- action details that need to be paid attention to;
- personal suggestions;
action related introduction
According to convention, before explaining how to make standard actions, we must first understand why the movement is done and which muscles need to be recruited to participate in the effort. In this way, you can quickly and comprehensively master the movement skills in subsequent training and benefit as soon as possible.
- Action principle
From the perspective of exercise anatomy, hip training cannot be separated from the movement of hip joint , such as the squats and deadlifts we often do. They all exercise force based on hip flexion, because during squats, the knee joint bends is too large, which leads to a very strong sense of force in the legs.
hip push can basically be regarded as a single joint action, which flexes and extends around the hip joint. We know that performing single joint exercise can very well stimulate the muscles wrapped around the joints, such as the common biceps curls, and stimulate the target muscle groups very concentratedly.
Hip
- Facial muscle
Hip muscle consists of shallow glutes and deep glutes medius, gluteus minimus and other muscles. The hip pushing mainly focuses on the entire gluteus maximus, which is very considerable for stretching and contracting of gluteus maximus.
But if you want your hip muscles to appear fuller and more rounded, it is obviously not enough to just perform hip pushing. We also need to perform hip abduction and other actions to fully stimulate the hip muscles.
Hip muscles
Motion tips
- start posture
Hip push start posture is very important. Many people are very awkward because of the preparation of the movement, so they cannot feel the force of the buttocks at all, and even the waist and back are prone to soreness during the movement.
The specific method is as follows:
①First, you need to find an object that suits you to cushion the back. Generally, the dumbbell bench in the gym is fine. What height is most suitable for you? Depending on your height, it is best to be on par with our knee height, not too high or too low. Then fix the dumbbell bench to prevent backward movement during the movement.
Suitable for your back pad height
② The position of the shoulder blades is fitted on the fitness stool, with your feet at least shoulder-width to the ground, bend your knees, hips, lower your hips, and then place the barbell on the top of the hip joint. In layman's terms, it is the "grooves" that appear in the body when you flex your hips. It is best to find a sponge cover to wrap the barbell to make yourself more comfortable during the training process.
③ Lift your hips slightly, maintain a certain tension, and enter the starting state of the action. Do not make the starting point of the action too low.
Starting posture
- Action flow
Core tightens to keep the body stable, use the strength of the gluteus maximus to push the barbell, so that the hip joint is fully extended, that is, the position where the body is basically parallel to the ground. After 2-3 seconds of peak contraction, control the barbell and slowly lower it to the starting position.
barbell hip push
Note: When the body falls, the movement must be slow. At this time, the centrifugal contraction of the gluteus maximus is also very important.Also, do not let your hips touch the ground and maintain tension.
If you want to accurately stimulate the hip muscles, these 3 details cannot be ignored.
- . When the hip joint is fully extended, try to be 90°
This requires considering the point we land at the beginning of the movement. If the soles of the feet are too forward, and when the movement reaches the peak, the inner angle of the thigh will be greater than 90°, then the movement will focus on stimulating the hamstrings. If the inner angle of the thigh is less than 90°, the movement will focus on stimulating our quadriceps.
The legs remain vertical at the top of the movement
It is best to adjust the movement before practicing to find your best footing point so that when the movement is at its peak, the legs are perpendicular to each other, thereby effectively stimulating the buttocks muscles.
- . The toes and knees rotate outside 15° and the direction is consistent
The direction of the toes and knee joints should be consistent, so that we can find a good position to exert force. We can externally rotate the knee joint and toes to achieve greater contraction of the gluteus maximus from the outside to the inside, so that your hips can fully "blink"!
Open your feet, rotate the toes and knees externally for 10-15°
Most people train their hip joints too much to the lower back, such as squats and deadlifts. If you are not careful in your movements, it will cause too much force on your lower back and cause a soreness, as will your buttocks push.
When we are performing hip pushing, the range of movement should not be too large, especially at the highest point of the movement, and the upper body should not be too tilted back. Don’t let your eyes look to the ceiling, and don’t be too proud, as this will focus the center of gravity of your entire body on your waist and back. If you use this wrong posture during the process of falling together, how can your waist and back bear it?
The chin is tightened and the eyes are always looking at the knees. These actions will passively help you maintain a good posture for training.
Error demonstration: eyes look at the ceiling, too high chest, too large movement
Personally recommend
Recommendation 1: If you are a novice, it is recommended to use light weight and multiple times to train, with the principle of finding the sense of force on the hip. You can also use self-weight hip bridge and dumbbell hip bridge for early hip training.
Dumbbell hip bridge
Suggestion 2: Our purpose is to gain muscle, so there is no need to perform 4 to 5 heavy and high-load training. It is generally recommended to achieve exhaustion in about 10 times per set of movements, and use gradual load to effectively increase muscle.
Suggestion 3: Push the hips in the early stage of training, and you can use the training method of activation group + formal group to accurately find the feeling of force on the hips. With a good start, we can combine other training movements to better stimulate the hip muscles.
The specific training methods are as follows:
Activation group:
①Self-weight hip bridge, one set 10-12 times, no interval;
②Dumbbell hip bridge, one set 10-12 times, no gap;
③Empty barbell hip push, one set 10-12 times, no interval;
③Empty barbell hip push, one set 10-12 times, interval 10s;
④ Weight-bearing barbell hip push, one set 10-12 times, intermittent 10s;
formal group: Weight-bearing barbell hip push 4 sets, one set 8-10 times, intermittent 20s;
summary
hip pushing work ends here. I hope everyone can master and use it proficiently, and the result will not disappoint you. In addition, when exercising the buttocks, it is recommended that everyone be able to train rationally and arrange the training frequency reasonably. Especially for women who love beauty, although their butts are beautiful, they are also based on the coordination of proportions. Do not practice your butt every time you go to the gym.
In short, fitness requires natural and comprehensive physical training, so you cannot be biased~
See you next time! Follow KM Fitness to learn more about fitness postures~
