What exercises for men can target the flesh that works the abs and buttocks that are a little loose?

Nowadays men like to do some buttocks. Muscle training, because it is helpful for everyone's perfect body, so, stick to it in order to make yourself a good figure, this is not only exercise, but also allow you to enhance your physique through exercise, I want to share with you the male buttock muscle training, the following are several simple and effective exercises, you can learn to do these training.

1.Squats

Exercise target: quadriceps and gluteal muscles.

How to do it: Put your hands behind your back and bend your legs to a low level that you can tolerate. Then return to the upright motion, repeating up and down. Each set of 10 15 reps, a total of three sets.

Note: Squat at a slower pace and lean forward or stand upright, looking ahead.

2.Lungge squat

Exercise targets: gluteal muscles, biceps femoris and quadriceps.

Method: Hold the dumbbell on the side of the body with both hands, take a step forward, squat down until the front thighs are parallel to the ground, and repeat up and down 15 to 20 times as a group, a total of three groups.

Note: Always keep your upper body upright and do not lean forward or back. When forming a lunge, the heel should be raised, the back leg should be bent, and the knee should not exceed the toes.

3.Raise your legs on your back

Exercise target: Gluteal muscles.

Method: Kneel on a towel with one leg bent to support the ground with your arm bent at 90 degrees to the ground. Lift one leg up and use the strength of your hips to stretch the leg back so that it is in a straight line with your body.

Then retract the legs back into their original position. Repeat this movement 10 15 times and then switch legs for a total of three sets.

Note: Try to keep the angle of the leg at ninety degrees when retracting.

4.Bench up

Exercise goals: gluteal muscles, biceps femoris.

How to do it: Bend your legs, lay your feet flat, place your arms at your sides, and palm down. Then contract the hip muscles and lift so that the body is in a straight line from the knees to the shoulders. Then lower your body back to the starting position. Do 10 to 15 reps per set for a total of three sets.

Note: Do not check your posture by staring at your waist and your head should be flat on the ground.

Aerobic running combined with anaerobic

While aerobic exercise is unlikely to build muscle while losing fat, choosing the right type and intensity of exercise can also improve the appearance of your buttocks.

The main training modalities of the gluteal muscles are linked to the lower back and thighs, such as squats and deadlifts. But there are also specialized exercises that can be used to "fine-sculp" the muscles of the buttocks. The following exercises can be used on their own or as an adjunct to the squat deadlift.

1. Lie on your back and raise your hips on one leg

Lie on your back with your right leg bent and your left leg resting on your right leg. Place your palms down at your sides. Slowly lift your hips upwards and try to tighten your glutes until your back is straight. Repeat after restoration. Do 3 sets of about 20 reps on each side.

2. Bend over and bend your knees and raise your legs

Place your hands on your knees with your knees at 90 degrees. The movement begins with a one-leg lift with the heel vertically up, but the knee angle remains the same. The thighs are raised to the highest point just parallel to the ground. Don't move too fast, and the gluteal muscles tighten. 3 sets of 20 reps per side.

3. Lean over and bend your calves

Place your hands on your knees as in Exercise 2 and tie the sandbags to your ankles (be careful not to be too heavy). Start by straightening one leg back, about parallel to the ground, and then bend your knee firmly at 90 degrees. Repeat after restoration.

3 sets of 20 reps per side. Pay attention to the action must always be controlled, not "thrown".

4. Squat and jump

The movement is basically the same as a weighted squat, with increased burst force. Stand with your feet shoulder-width apart and your arms folded in front of your chest. Squat until your knees are at 90 degrees and push vertically upwards.

Focus on thigh strength and buttocks tightening. Do 3 sets of about 10 reps. Since this exercise has an impact on the ground when jumping and landing, it is best to do it on a rubber mat, wooden floor, or grass, taking care to keep your body balanced.

5. Squat with weights at a narrow station distance

Feet stand 10 20 cm apart. Hold dumbbells in both hands (weight varies from person to person). Squat until your thighs are parallel to the ground and stand up vigorously. Pay attention to the upper body to maintain integrity during the movement. Don't lean forward. 8 10 reps per set, 3 sets.

6. Lift your legs after standing with weights

Stand facing the wall, lean forward slightly, and hold your hands against the wall. The sandbag is tied to the ankle with the heel slightly raised. At the beginning of the movement, the weight of the body is shifted to the supporting leg, and the action leg is slowly kicked back with force, and the knee joint can be slightly bent.

Kick the leg until you can't go any further. Hold on for a few seconds and then revert. 3 sets on each side, about 10 reps per set.

These exercises are for exercisers only, and don't have to be done all at once. It can be scheduled to be done after gross motor exercises.

Squats: Mainly work on the thigh muscles and glutes.

Movement: Hold dumbbells in each hand to control the side of the body, the feet are naturally about shoulder width, the feet are slightly figure-eight, the chest is straight, and the waist and back are tightened.

Squat down with your knees bent to the lowest position, then contract your thighs and crack your thighs to restore.

A man with a lot of buttocks is very handsome. If you want to lose weight, use more hip muscles. Let's do those as long as you want. Outdoor sports are recommended to run, squat indoors with weights, and carry a backpack full of things. In short, don't worry too much.

Hahaha, see this issue. I died laughing. Excuse me.. I can't help it. You see what action can feel the tightness of the buttocks, just stick to it, I'm trying to lose my stomach...

1.Squats: Mainly work on the thigh muscles and glutes.

Movement: Hold the dumbbells on the side of the body with both hands, or place the dumbbells slightly higher than the shoulders, control them steadily, the feet are naturally about shoulder width, the feet are slightly figure-eight, the chest is straight, and the waist and back are tightened. Squat to the lowest position with your knees bent, then squat with your thighs contracted to restore.

2.Lunge squat: Mainly exercises the gluteus maximus, biceps femoris and quadriceps.

Movement: Hold the bell in both hands, open your feet naturally, take a step forward with your right foot, bend your knee, and squat with your back leg knee almost close to the ground. After completing the required number of times with one leg, change to the other leg to do the front step.

Running, push-ups, squats, all over the body muscles are worked.

1. Zama In the first period, tie it three times a day, and insist on 2 minutes each time.

In the second period, prick three times a day for 3 minutes each time.

…Hold for 5 minutes at a time.

At the end of each time, bend over and stretch and jump, and jog with sprints several times.

2. Frog jump 50 meters back and forth, three groups a day, one round trip for each group.

3. Bicycles.

The hips must be close to the seat, and the gear should be high.

4. Open your feet 2 times and a half times the width of your shoulders, straighten your left leg, squat with your right leg, and then straighten your right leg and squat with your left leg as a group, do it continuously until it is not supported, and you can do 1,000 groups after a month, which is the basic movement of Chen's Taijiquan. Pay attention to the activity after doing it to prevent muscle stiffness.

Squats where to work.

How to do squats to train the buttock muscles This is the answer that many friends who want to raise their buttocks or want to train their buttock muscles want to know, because there is such a saying, called "no squat, no buttocks", which means that doing squats can train the buttock muscles and achieve the effect of hip warping. In actual training, many fitness friends do squats but do not feel the exercise of the buttock muscles, but feel the thigh quadruple muscles. Boys can add barbells and other auxiliary equipment at the same time as squats, and the effect will be better.

Squat position:

The first type of squat is a position with your feet shoulder-width apart, which we call a narrow squat.

The second type of squat is a position where the feet are wider than the shoulders, and we call it a wide squat.

Angle of the squat:

The first squat angle is a squat in which you stand with your feet until your knees are at a 90-degree angle, and this squat is called a half squat.

The second squat angle is a squat from standing with both feet until the knees are less than 30 degrees, this squat is called a full squat.