Gluteus maximus is one of the important muscles in our body, and good-looking buttocks muscles can To make people more stylish, how to exercise the gluteus maximus muscles? There are many exercises, but the effects of these exercises are different, and some of them are trump moves. So, what is the best move to exercise the gluteus maximus? Let’s take a look below.
Barbell Squat
1. Preparation position: Head up, chest straight, back straight ; After retracting the scapula, place the bar on the bulging trapezius and deltoid muscles, and use sponges, towels and other buffers as cushions; raise both arms sideways and hold the bar with both hands for stability; the distance between the feet is generally the same as shoulder width.
2. Squat: After taking a ready position, take a deep breath while slowly bending your knees to control the squat. When squatting, the direction of the knee joint is in the same direction as the toes. Squat until the thigh is parallel to the ground or slightly lower than knee.
3. Stay still: Squat down to the lowest position for 1-2 seconds, and then squat back up. There is an obvious time effect after the muscle is stretched. The longer the time, the more the muscle strength decreases. Pause for 2 seconds and squat.
4. Squat: At this stage, focus on exerting force on the legs and exhaling at the same time; the head should be raised, imagine kicking the legs hard so that the head can be pushed upward, instead of lifting the buttocks first and then straightening the waist; During the entire squatting process, the center of gravity must be kept stable and the feet cannot move; after the body is upright, continue to exert force on the quadriceps to keep the knee joints hyperextended for 1-2 seconds.
Lunge
1. Point your front and rear toes straight ahead.
2. Rotate the hip joint of the front foot outward to allow the butt to exert force.
3. Internally rotate the hip joint of the back foot to clamp the butt forward.
4. Keep your upper body straight and your abdomen tucked away without arching your waist.
5. Imagine that the head is extended upwards and the chin is tucked throughout the movement.
6. The descent process is straight up and down. Imagine that the knee of the back foot touches the floor lightly.
Split Squat
1. Hang the belt so that the handle is 45 to 76 cm above the ground. Facing away from the equipment, place your back foot into the handle behind you. Keep your head facing forward, chest lifted, and knees slightly bent. This is the starting position of the movement.
2. Bend your knees and hips to lower your body, lowering yourself toward the ground. Keep your body weight on your heels during the exerciseMaintain good posture.
3. At the lowest end of the movement, reverse the movement and extend your hips and knees back to the starting position.