Gluteus maximus exercise method supine leg lift.
How to lift your legs on your back? Sit on the leg-lifting chair with an upward inclination of 45 degrees, or lie flat on the vertical leg-lifting mat, with your left foot on the pedal and your legs in a straight line with your hips. Make sure that the upper back and hips are in a straight line, and the left foot or toes turn slightly on the pedal. Starting posture: lift the pedal with your left foot and loosen the locking device for leg lifting, but be careful not to lock the knee joint. Take a deep breath, hold your breath, tighten your abdominal muscles, control the rhythm of your movements, bend your knees slowly, and try to make your thighs touch your chest at an angle of about 90 degrees. Push the pedal up hard and return to the starting position. Exhale through the attachment point or when the leg is completely straightened to the highest point.
Huck squat
Because it is a squat with fixed instruments, the action path is unique, so I won't describe it in detail. Squat basic requirements follow barbell squat. Huck Squat, as a powerful weapon to improve the ultimate strength, should be placed at the forefront. The goal of practicing Huck Squat is to improve the ultimate strength, so you should use more weight than barbell squat, because its movements are more stable than barbell squat. As a golden principle of strength training, you should always do less heavy exercise with limited movements and do high-frequency exercise with free movements. Only in this way can we safely break through the strength limit of gluteus maximus.
Bearing stool
Hold a pair of dumbbells hanging on your sides or shoulders and stand facing the flat stool. Then step on the square leg and put your right foot on the bench; Press down the right leg hard to drive the body to move to the stool until the feet are flat on the stool surface; Then the left leg is pressed down to return the body to the starting position; Then step on the left leg, repeat and double retreat alternately. The upper body should be straight, the leg supported on the square stool should be completely straight, and the other leg should be pushed as little as possible when lifting the bell.
Exercise method of gluteus medius: stand up straight and lift your legs horizontally.
Tie a tension device to the ankle to bear the load, hold a fixture on the opposite side and stand in the direction of the stress point, support your legs to exert force, and hold the ground with your feet to maintain your body stability; The training leg starts from the front side of the supporting leg, pulls the retractor from the gluteus medius muscle side until the included angle between the training leg and the supporting leg is about 30 degrees, and stops for about 65438 0 seconds, so as to fully observe the peak contraction of the gluteus medius muscle, feel the muscle contraction state from the leg, and then slowly retreat.
Leg abduction in standing position
Fix the rope at a lower position, one end of the elastic rope is fixed on the ankle joint of the left leg, the body is facing the elastic rope, the right leg is standing on one leg, the right arm chair or wall is balanced, and the left leg is extended outward, and the abduction height is determined according to personal ability to restore breathing. Practice changing legs.
Side-lying straight leg side lift
Lie on your side, slowly straighten your right leg through hip abduction, hold on for a moment, and restore and repeat the above actions. Change your left leg and repeat the above actions. Take the right lateral position and put your head on your right arm; Keep your body straight and your calves straight.
X-lateral walking
Adjust elastic belt into an X-shape, with your knees slightly bent and your feet stepping on the lower end of elastic belt. Grab the top of elastic belt with both hands! Tighten the abdomen and lower back to keep the core of the body stable and not shaking. Lift one leg to the side with hip force (the angle of knee bending remains unchanged), move 10-20 steps, then stop and move backwards in the opposite direction!
Gluteus minimus's training method X walks sideways.
Adjust the tension band to an X-shape, with your knees slightly bent and your feet under the tension band. Grab the object with both hands and pull the belt on it!
Tighten the abdomen and lower back to keep the key parts of the human body stable and not shaking. Ass makes one foot walk sideways (the angle of view of knee joint bending will not change), moves 10-20 steps, stays, and then moves home in the opposite direction!
Walking sideways with endless tension belt
The posture is the same as above, but put an annular tension band around the knee joint. Apply the player's posture, keep the spine neutral, heel forward, and walk sideways.
Side clamping clamping type
It was also gluteus minimus and gluteus minimus who chose the circular tension belt, sleeping on the side of the road, and opening the hip joint outward. ?