Summer is coming soon, and it’s time to welcome beauties again wearing short shorts. So beauties, are you ready? It is every girl’s wish to have a dynamic butt that makes girls jealous and men’s hearts flutter. So how can you develop such a butt? Today the author will tell you how to practice "Devil Buttocks".
First of all, let me popularize anatomy knowledge with everyone. The so-called buttocks actually mainly refer to the relatively developed muscles of our buttocks. For buttocks, the gluteus maximus is the main one. The gluteus maximus is slightly quadrilateral in shape. It originates from the ilium, sacrum, coccyx and the back of the sacrotuberous ligament. The muscle bundle is obliquely downward and outward, and ends at the thickness of the gluteal muscle. eminence and iliotibial band. Once we have identified the location of this muscle, we must use specialized methods to exercise it as much as possible to increase its volume and circumference to achieve our goal.
There are many ways to exercise the gluteus maximus, but there are very few movements that simply exercise this part of the muscle. Many movements that seem to exercise the gluteus maximus involve multiple muscles, so Many girls develop thick thighs while building up their buttocks. Squats are a typical example of this type of movement. Squats can effectively stimulate the buttock muscles, but the leg muscles involved in the exercise will also grow significantly.
Here I will introduce to you several efficient ways to exercise the buttock muscles.
1. Standing straight leg swing:
Use a pull-up device to pull the legs behind to exercise the buttock muscles.
1. Stand with your back to the leg press machine and make an action similar to a donkey kick. The ankle is tied with a tensioner to bear weight, and the heel is the point of force.
2. The exercise leg is slightly suspended in the air and the force is applied. Keep the whole leg straight, raise the leg behind the gluteus maximus to the limit, completely tighten the gluteus maximus for about 1 second, and restore the yield.
2 Supine bridge pose and hip thrust
This is a relatively comprehensive exercise method that involves the gluteal muscles, thigh hamstrings (ie hamstring muscles), and abdominal muscles. But it mainly exercises the gluteus maximus muscles.
1. When lifting your hips, try to avoid arching your lower back, which will cause the body's center of gravity to shift instead of exercising the gluteus maximus.
2. Keep the abdominal muscles in a contracted state throughout the movement.
3. Between each movement, do not let your buttocks touch the ground when you lower them, and keep your buttocks tense.
3 The supine hip lift
It is similar to the supine bridge hip lift. Relatively speaking, it makes the range of motion larger and stimulates the gluteus maximus deeper.
1. Preparation position: Lie on your back, with your upper back leaning against a box or bench, your knees bent, your feet on the ground, and your abdomen can support the barbell to bear weight.
2. Exhale, keep your abdominal muscles in a contracted state, contract your gluteus maximus, and lift your buttocks upwards as high as possible, stay for 1-2 seconds; inhale and slowly recover Return to the original position and repeat
Four kneeling positions, bend your knees and raise your legs
It is simple and easy to do, and the effect is good.
1. If you straighten your calves, you can exercise your hamstrings and gluteal muscles. If you keep your knees bent, you can only exercise your gluteal muscles. 2. At the end of the muscle stretch, the range of movement can be increased or limited, and the muscle can be maintained at maximum contraction for a few seconds at the end of the movement.
3. To get greater training intensity and better training effect, you can tie sandbags to the ankles.
5 Knee Deadlift
1. Stand with your feet in a figure-eight shape, put the barbell in front of your body, bend your knees, and hold the barbell with both hands, with a grip distance of about shoulder width or wider Put your head on your shoulders, raise your head slightly, straighten your chest, tighten your waist and back, raise your hips, and lean your upper body forward about 45 degrees.
2. Extend your leg muscles to lift the bell and pause for a moment. Then bend your knees and slowly lower back down.
3. The lifting process of deadlifts and weightlifting are basically the same. When lifting, you must not hold your chest and arch your back. Your waist and back should be tight, raise your head, and keep your upper body in tension at all times.
Two to four times a week, choose three to five movements for each training, three to five groups of each movement, 12-15 times per group. After each butt muscle training, insisting on massaging and relaxing will help shape the perfect butt shape. The above methods are all relatively effective ways to exercise hip muscles, but for each of us, fitness is always a painful and happy thing. No soreness, no muscle gain. Every time you feel heat and soreness in your buttocks, it means your exercise is already effective. If you stick to it for about three months, you will have a pair of beautiful and attractive buttocks!
Any fitness method is based on planning your body as scientifically as possible. For fitness? Resources are not important, repetition is the most important; the result is not important, the process is the most important; the method is very important , but persistence is important.
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