What are the key movements to build perfect glute muscles in 30 days?

The key is to find a way to train your glutes and leg muscles, and squats are a good choice.

If you want to build perfect glute muscles, then it is recommended to do squats every day, insist on 50 sets a day, and the results will be obvious in about a month.

The key movements are squat jumps, leg raises, glute bridges, and wide squats.

To create perfect gluteal and leg muscles, squats are a must-have fitness item, and she is very helpful in shaping the gluteal and leg muscles.

So many years the body has been doing push-ups, and usually has to lift the bar.

This can be done regularly with squats, which will make the buttocks look very good.

Practice squats at home every day, and stick to it for ten minutes a day to have an effect.

You can usually do a buttock lift, and you can exercise your buttock muscles well.

Then you can practice lateral hip raises and squats, both of which will make your buttocks more shapely.

Then practice squats, this movement is effective for beautiful buttocks.

Playing with the horizontal bar can effectively exercise all the muscles of the buttocks.

The exercises of the gluteal muscles are mainly squats.

1. Qinglu buttocks bridge.

Lie flat on the yoga mat, arms straight and open, upper body close to the yoga mat, legs bent, toes raised heels to support the ground. The hip muscles exert force to lift the hips up until the upper body of the body is in a straight line with the thighs, and then control the speed of the fall to restore.

2. Wide-distance goblet squats.

Stand with your legs about twice shoulder width apart, keep your toes in the same direction as your knees, bend your arms close to your body, hold dumbbells in front of your chest with both hands, and keep your abdominal muscles tense and your upper body without bending. Squat with your knees bent and sit back with your hips back until your thighs are about parallel to the ground, then revert.

Pay attention to ensure the quality of the completion of the action and feel the force of the thigh muscles.

Leg and gluteal muscle exercises: barbell squats.

The leg muscles span the hips, knees, and ankles. The thigh muscles control the humerus, which is located in the hips, and the tibia, which connects the knees, to the fibula. The calf muscles pull the foot movement, and each joint has multiple ligaments to stabilize movement in various directions.

The most critical function of the legs is to interact with the core muscles of the hips and the muscles of the back to generate strength to provide movement and deceleration.

Preparatory position: Stand with your feet slightly wider than your shoulders, place the barbell horizontally above your shoulder blades, and place your hands hip-width apart. Keep your chest up and your spine straight in the middle position. The eyes are slightly more than 20 degrees above the horizon, and the weight of the body is evenly distributed on the feet.

Movement: Pull back with hips contracted, bend your knees and center your spine, and move your body through your hips and knees until you are parallel to the ground and your spine is at a 45-degree angle to the ground. Keep your head up and your chest up, with your knees slightly stretched forward. Your knees should be directly above your feet.

Trajectory: To lower to an extended position, your hips must be pushed back. The thigh bone on the standing side is parallel to the ground (the knee should be bent ninety degrees). Raise your arms at 90 degrees from your sides to your chest, palms facing inwards and your shoulder blades steady.

Contemporary young people sit for longer and longer hours every day, and one of the bad effects is to affect the curve of the lower body, so how can you have a beautiful curve? What are the techniques for training hips and legs?

Movement 1: Stretch your arms, support your hands on the yoga mat, straighten your legs together, and support the ground with your toes, keep your back straight, tighten your abdomen, and then use your feet to make your right foot jump up on one foot, then sit down slowly, and then straighten your legs and support the ground with both hands.

Movement 2: Sit on the yoga mat with your legs bent and knees, keep your back straight, tighten your abdomen, and then slowly lower your upper body forward while supporting the ground with your hands forward to stretch your back.

Movement 3: Kneel on the yoga mat with your legs bent at 90 degrees, prop your hands on the yoga mat, and then slowly sit your hips on your heels, while your upper body slowly bends forward until your head and forehead are close to the ground, and your hands support the ground and your arms are stretched forward to stretch your back. Return to kneeling.

Movement 4: Kneel on the yoga mat with your left leg bent at 90 degrees, your arms straight, your hands shoulder-width apart and propped on the yoga mat, your right leg straight back, and your toes hooked downward, keep your back straight, tighten your abdomen, then bend your right leg at the knee, raise your calf back and up, and then straighten it again.

Movement 5: Straighten your arms, prop your hands on the yoga mat, kneel on the yoga mat with your left leg bent at 90 degrees, bend your right leg at 90 degrees and raise it upwards and backwards and upwards, and hook your toes downwards to keep your back straight, tighten your abdomen, and then keep your right leg bent and slowly raise it upwards and then lower.

Movement 6: Stretch your arms straight, prop your hands on the yoga mat, kneel on the yoga mat with your legs bent at 90 degrees, keep your back straight, tighten your abdomen, and then keep your left leg bent and raise it up and down.

Movement 7: Stand up straight with your feet shoulder-width apart, cross your hands on your hips, keep your back straight, tighten your abdomen, then bend your legs at your knees, squat down in a zama step, and then slowly get up and resume standing.

Movement 8: Stand up straight with your feet shoulder-width apart, arms spread at your sides, keep your back straight, tighten your abdomen, then bend your legs down and do a zama squat for 5 seconds before returning to your position.

Weighted squats. Back slide lunge squat.

The dumbbell retreats diagonally and lunges to squat.

Dumbbells alternate lunge squats.

Stand with the legs flexed and hips abducted.

Have you learned?

To shape the curve of the lower body, the squat action is a must-be-can-miss, and the correct squat action is very useful for the training of the hips and legs.

The actions of training the buttocks and legs include lying on the mat and doing scissor legs, pedaling bicycles and squats, which have a very good effect on slimming the buttocks and legs. At the same time, when doing training, you should insist that you can't fish for three days and dry your nets for two days.

Then you should do dumbbell lifting and squatting, so that you can train the muscles of your arms and legs, so that you can make your arms and legs transform perfectly.

The glute-leg muscles need to be trained in special movements, such as side-lying leg raises, kneeling side knee raises, etc., which can make the hip push perfect!

I feel that the back kick is an effective way to lift the hip leg pull-up.

Gluteal muscles can be trained through squats, and adults insist on practicing 30 squats a day, and the perfect glute-leg line will soon be able to show.

Squats are an exercise that will definitely allow you to train the perfect gluteal muscles, and squats can make the muscles of the buttocks and legs get a better workout, and look more tight and shaped.