Buttocks How to train, there are some training movements, and the benefits of each movement are different, but some people don't know what are the training movements for women's buttocks What, that classic female butt training movement, I believe someone still knows it. So, what are the 5 classic female butt training movements? Let’s find out together below.
Glute Bridge
Speaking of butt exercises, the Glute Bridge is naturally indispensable. , the reason why this action is named is because it has a good butt training effect. At the beginning, our body lies flat on the yoga mat, and our knees naturally bend. At this time, we use our waist and abdomen to exert force to allow our buttocks to leave the ground, and slowly move toward our back, so that the back can also leave the ground, until we The back, waist, abdomen and thighs form an arc. Hold this action for 30 seconds, which can exercise both your buttocks and legs.
Stiff-leg deadlift
With your feet shoulder-width apart, hold a dumbbell (or other heavy object). Inhale, with your back straight, bend your hips, and slowly lower the dumbbells along your legs, roughly under your knees. Exhale, stand up and return, tightening your buttocks at the top of the movement. Repeat the action 12-15 times and do 4 sets. Rest 30-60 seconds between sets.
Silent squat
Silent squat is a static movement, but it is still very effective for training the buttocks. At the beginning, we stood with our backs straight against the wall and squatted down so that our legs formed a 90-degree angle, just like sitting on a standard chair. The waist and abdomen are tightened. If you insist on this action for at least 30 seconds, you can clearly feel that our legs are sore and our buttocks are tightening, which means it is working.
Lift your legs up
First lie flat on the yoga mat and let your legs straighten naturally. At this time, use the strength of our waist, abdomen, buttocks and legs to work together to The legs can be lifted upwards and kept together. Try to keep the buttocks off the ground, so that the buttocks have an upward effect, which can make our buttocks tighter. Because the buttocks need to exert force, it can have a good exercise effect. Hold on to this action for 30 times. For one group, perform 3 to 5 groups each time.
Squats
In the process of doing deep squats, the exercise for the buttocks is actually the most significant. Although the legs can also be exercised, when doing deep squats, buttocksThat's the most important point of effort. 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 methods to perform a variety of movements, which can give everyone a better-looking butt line.