1, supine hip stand.
The gluteal bridge, also known as the gluteal bridge, is called the classic movement in hip movement and has excellent sports effect on the hip. At the same time, it also has a great training effect on hamstring muscles and crotch of the posterior thigh. The point is: you need hips, not legs.
2. Crouching
Squat is the trump card to practice ass. When practicing squat, keep your back straight, your hip joint is lower than your knee joint, and your knee joint does not exceed your toes. Squat training can not only shape beautiful buttocks, but also effectively enhance the cooperation ability of human muscle groups. Incorrect technical movements will damage the knee joint, so you must have a standard posture!
3. Bend down and lift your legs.
This action mainly exercises the buttocks, which can be exercised by both men and women. The limbs support the ground, the left leg is straight back, the left leg is lifted up, and the attention is focused on the buttocks. The lift does not need to be too high, but it can be in line with the body. Pay attention to the abdomen slightly to avoid hurting the lower spine, and repeat it for about 20 times. Change your right leg when you're done. Repeat.
Step 4 lunge forward with your bare hands
Stand with your knees slightly bent and your feet slightly apart; Put one hand on the stride and the other hand on the front side of the thigh. Abdomen and chest, inhale, bend your thighs forward to a horizontal position, then lift your thighs to the starting position, and exhale after the action is completed. The greater the distance between feet, the greater the strength of gluteus maximus. In order to achieve a better training effect, first practice one side continuously, then change to the other side, and alternately exercise on both sides, and you can feel muscle contraction.
5, lateral lunge squat
Lateral lunge can train quadriceps, buttocks, gluteal flexors and hamstrings. First, stand up straight, divide your feet, take a big step to the left with your left leg, and move your center of gravity to the left when your left foot touches the ground. Keep your upper body straight, tighten your abdomen and lower your hips vertically until your left thigh is parallel to the ground. In this process, always hold your head high, keep your right leg straight, lean forward slightly, stand upright backwards, and keep your left calf perpendicular to the ground. Next, the left leg starts to exert force from the heel, pushes itself up and returns to the starting position.
6, one leg hip bridge improvement action
The requirements of one-legged hip bridge and hip bridge are basically the same, but the difference is that only one leg can be supported and the other leg can be lifted. The difficulty of this movement lies not in the strength of the hips, but in the stability of the pelvis. In the process of lifting the bridge with one leg, the pelvis must never shake and tilt, and must remain neutral. So this action not only stimulates the buttocks, but also strengthens the core, killing two birds with one stone!
I saw it all on the prisoner's home, and the fitness content inside is quite good.
I hope I can help you and adopt it.