How to exercise the gluteus minimus and how to exercise the gluteus maximus

Method: First stand with both feet, take a step forward with one foot, when you take a step, in fact, you take a distance that is the same width as your shoulders, and then squat slowly, pay attention to the knee joint of the front leg should not exceed the toe, the knee joint of the back leg should not touch the ground, and the thigh and calf should be at an angle of 50 degrees. Then the upper limbs must be upright, with the chest and abdomen closed.

The upper body must be chest high, and the knee joints must not exceed the toes. Exercise intensity: about 15 reps is fine.

2. There is also a mat training, which is also for the buttocks. Method: Lie on your back on the mat, bend your knees, your thighs and calves at an angle of 90 degrees, put your hands on your sides, and slowly lift your hips, at this time the shoulder joint, hip joint and knee joint are on an oblique line, this is our starting action, and then slowly lift up, feel that the two hip joints are lifted up, and then slowly lowered, and control for one to two seconds when tightening up.

Points: Only when your shoulders, waist, and hips are in a straight line and are standing on the ground and then lifted up, can you exercise the action of the gluteus maximus. Workout intensity:

It is generally recommended to do three to five sets of 15-30 times.

How to work the gluteus maximus effectively? Try this dumbbell move to help you get your buttocks fuller.

Various exercises, squats, leg throws, etc.

Practice good-looking buttocks, movement essentials, centrifugal contraction and inhalation.

The gluteus maximus is a large muscle group, and it will not be satisfied with small intensity, multiple repetitions. As with other large muscle groups, gluteal exercises must be of a certain intensity to be effective. Here are a few simple and effective workouts:

1 squat. 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 lunge squats.

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 can be bent, and the knee should not exceed the toes.

3 Raise your legs on a bent side.

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 ups.

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.

Purpose: Helps develop gluteal muscles.

How to do it: Practice can be a 2000-meter warm-up jog, 10 1000-meter full-speed runs and 300-meter relaxation runs, and 10 times later with a 2000-meter jog.

Note: Sprint runs must be done after a sufficient warm-up. (You can add or decrease the training intensity according to your own situation).

Remind practitioners: Whether you're doing strength exercises or aerobic exercises, do what you can, and work out at a level of intensity. Flexibility stretching exercises after exercise should not be neglected, especially the gluteal muscles, biceps femoris, and back muscles, good flexibility can protect you from injury.

Here's a simple tenacity stretching exercise:

Lie on your back and cross the pull.

Exercise target: Gluteal muscles.

Instructions: Lie flat on the floor with your legs bent and feet flat and slowly bring your left knee as close to your chest as possible. Grab the outside of your left calf with your right hand and pull your left leg as far as possible towards your right shoulder, keeping your right leg bent.

Hold this position for 20 seconds, then return to a flat lying position. Do this on the other side.

Note: With your knees close to your chest, keep your head, shoulders, and back straight and flat on the floor.

1. Standing hip clamping exercises: Stand side by side, chest up, abdomen and waist. The buttock muscles contract forcefully to the middle, hold for a while, and then relax. Repeat 20-30 times to complete 2-3 sets.

2. Kicking the wall with both hands on the wall, the left leg is supported, and the upper body remains upright. Kick back 20-30 times with your right leg straight. Switch to the right leg support and kick the left leg. Repeat 2-3 sets, then 20-30 side kicks, 2-3 sets.

3. Supporting the wall and controlling the leg exercises Double back support the wall, the left leg is supported, and the upper body remains upright. Stretch your right leg back to the limit and stop, control for 30-60 seconds, then drop and relax. Switch to the right leg support and control the left leg.

Repeat for 2-3 sets. Control the side leg for another 30-60 seconds and repeat for 2-3 sets.

Fourth, kneeling and kicking exercises.

1. Kick your legs after kneeling.

Support the ground with both hands, kneel on your left knee, and point to the ground with your right leg straight, and your upper body parallel to the ground. Stretch your right leg straight and kick hard backwards and upwards, then revert. Repeat 20-30 times. Then switch to the right knee and kick the left leg. Repeat 20-30 times to complete 2-3 sets.

2. Kneeling and kicking on the side.

Support the ground with both hands, kneel on your left knee, and point to the ground with your right leg straight, and your upper body parallel to the ground. Kick your right leg straight to the side of your shoulder, then reset. Repeat 20-30 times, then switch to the right knee and kick the left leg. Repeat 20-30 times to complete 2-3 sets.

5. Supine top hip exercise Lie on your back, bend your knees and split your legs, put your feet flat on the ground slightly wider than your hips, put your arms flat on your sides, and contract your gluteal muscles to push your hips upward. Hold it for a while, and then relax to restore. Repeat 20-30 times to complete 2-3 sets.

6. Weight-bearing squat exercise Stand with your legs apart, keep your upper body upright, place a weight on the back of your neck and shoulders with both hands, exhale and squat, stop for a while, and inhale to restore. Repeat 10-20 times to complete 2-3 sets. The above exercises are more effective under weight-bearing conditions.

Practice three times a week, every other day. In addition, aerobic exercises such as long-distance running, aerobic dancing, etc., must also be strengthened.

If you don't have a good knee, let's practice the hip bridge.

These few movements teach you to easily train peach buttocks!

This action teaches you to train your hips easily!

Let you practice your buttocks with half the effort, and become easier to warp.

Walking, cycling, and squatting can all work on the gluteus maximus. (as it appears in the book).

These few movements teach you to easily train peach buttocks!

This action teaches you to train your hips easily!