Hip basics and "action gallery" have been released, and we can finally start the topic of hip muscles ~ yeah yeah ~

Special arrangement of hips: (click on the blue hyperlink to jump)

The buttocks are seven men and seven muscles related to the buttocks.

28 kinds of squat hip movements

44 kinds of non-squat hip movements

How to make hips bigger?

How to practice buttocks?

How to create a dividing line between hips and legs to make legs look longer?

How to practice hips without showing leg thickness?

Common Bad Hip Types and Improvement Strategies

Gluteus maximus is the largest muscle in the buttocks. The development of gluteus maximus directly affects the overall volume of gluteus maximus. If you want to practice your hips, gluteus maximus is the first choice!

From the outside of ilium and the back of sacrum, the fibers incline outward and downward, covering the greater trochanter, and terminate in iliotibial tract and gluteal muscle tuberosity behind femur.

Gluteus maximus has many functions, which can be summarized as follows:

● The most powerful hip extensor

● The most powerful hip external rotator.

● Fixed contraction will make the pelvis backward.

● Upper hip abduction and lower hip adduction.

The main physiological function of gluteus maximus is to stretch the buttocks. Simply put, when the gluteus maximus contracts and the muscle fibers become shorter and shorter, the thigh will be pulled back. The most direct performance action is to stand and extend the leg back.

Stretch the hip joint as much as possible and isolate the hip!

The point is to expand the buttocks. The higher the proportion of hip joint stretching in the whole movement, the better the training effect of hip joint.

Which action stimulates the buttocks more, "bend your legs and pull hard" or "pull hard with straight legs"? Obviously the latter.

Similarly, which action stimulates the buttocks more, "squat" or "buttock bridge"? Obviously it is also the latter.

For another example, if it is the same weight load, which action stimulates the buttocks more, "squatting" or "standing with your legs stretched back"?

Squat, both hip extension of hip joint and knee extension of knee joint, can exercise both legs and buttocks, but squat stimulates the front thigh (quadriceps femoris) more.

Or to put it another way, can you squat down to your hips and how much your hips participate in sports? Actually, not much, just like the green pepper of Xinjiang saute spicy chicken, not much ~

Therefore, under the same weight load, it is obvious that "standing with legs extended back" can stimulate gluteus maximus more pertinently than "squatting"

It's not a wise statement that you don't squat, and you don't squat. Choose the action that directly stimulates the hip muscles, and the hip lifting effect may be better!

When practicing biceps brachii, everyone prefers double bending.

Press three heads first to practice triceps brachii.

To practice abdominal muscles, everyone prefers to lie on your back and roll your abdomen.

Similarly, the resistance training of the physiological function of gluteus maximus should be the first choice for practicing gluteus maximus. The main function of gluteus maximus is to stretch hips, accordingly, standing and stretching legs are the best functional performance movements.

We can choose to stand or bend over, we can do it with our own weight, we can use our feet to carry the load, and we can also use elastic belt and a stretcher to exert resistance.

Hip push, also known as hip bridge, is slightly "indecent", especially when male friends do it in public, which is slightly indecent. At least a few years ago, in the public hip training movements, this movement did not appear so frequently, or it was only suggested to do a few training movements in bed before going to bed as a "closed" training movement.

Doing this action with barbells or fixed equipment in the gym may still be in the "new action" stage for many people, and it is also a new stimulation method for gluteus maximus.

Fortunately, the current fitness environment is getting better and better, and the mind is open enough and the consciousness is tolerant enough. Hip pushing is a very good hip exercise, which is becoming more and more popular.

The biggest feature of hip pushing is that this action mainly depends on gluteus maximus, and the action process is mainly the process of hip extension, and there is no obvious activity in other joints.

It is suggested that at the top of hip pushing, it is necessary to clamp the hip forcibly to make the hip joint overstretched, and the stimulation effect on gluteus maximus will be better.

Kneeling leg extension, like buttock pushing, mainly relies on gluteus maximus, and only buttock extension is the best action to isolate gluteus maximus.

Under the same load intensity, pushing hips, bending knees and stretching legs can stimulate gluteus maximus more than squatting, which should be the first choice for gluteus maximus training.

It is the "all-in-one" action of stretching your legs, using fixed equipment to carry loads and creating invincible hips!

There are several demonstrations of leg extension of instruments in the picture, which can be used for learning and training. However, it is suggested to bend the knee as the leg extension of the instrument, which can reduce the participation of the posterior thigh (biceps femoris) in the movement process.

(If you squat down again, you will be beaten.) The quadriceps femoris will not participate in the process of stretching the knee, and the knee should not move forward. Romanian hard pull is also a great gluteus maximus training action!

As mentioned earlier, there is only one principle of gluteus maximus training, that is, stretching the hip joint as much as possible.

In other words, the greater the angle change of hip joint during exercise, the better. Here we will introduce an unusual training action-reverse Huck squat.

Many people may not have seen this device. If you have this equipment in your training ground, congratulations, you have found it. This device will definitely become your favorite hip lift artifact!

The reverse Huck squat has a more stable center of gravity and relatively lower back pressure. Compared with squat and hard pull, anti-Huck squat can maximize the change angle of hip joint and stimulate gluteus maximus better.

What's more gratifying is that this action mainly exerts force on the gluteus maximus, and has less pressure on the back, so it can be used for heavy training under protection.

It can not only stimulate the buttocks accurately, but also use heavy objects. It's beautiful to practice ass with this equipment ~

The above six movements directly and effectively stimulate the gluteus maximus, improve the overall visual effect of the buttocks, squat down, slightly coquettish, and walk well all the way, which is an excellent action. Look at it now ~

Disclaimer: All articles published on WeChat official account are only shared as popular science knowledge and cannot replace professional medical advice. If you are sick, please see a doctor in time.