Is there any equipment to train your ass? Hip bump is an effective training and deep exercise for hip muscles. As far as the instruments used are concerned, they include barbells, dumbbells, kicking machines, Roman chairs, and different instruments for leg flexion and extension, hip abduction and hip adduction.

Gluteal muscles include gluteus maximus, gluteus medius and gluteus minimus. Squat is the main action of training gluteus maximus, and the training of gluteus maximus can make the buttocks protrude. With the help of barbell, dumbbell and Smith frame, you can do weight-bearing squat training to effectively stimulate and train gluteus maximus.

In order to do squat training for gluteus maximus with different instruments, apart from keeping the back straight, keeping the feet moderately abduction, keeping the knees and feet in the same direction, the distance between stations should also be moderately relaxed. When the distance between stations is shoulder width, we should train quadriceps femoris and relax the distance between stations, for example, when the distance is 1.5 times of shoulder width, it will have a greater impact on gluteus maximus.

The same barbells and dumbbells, you can also do squats, leg bends, hip pushes and other actions to exercise gluteus maximus. Taking the Roman chair as the goat's standing action can train erector spinae on the back, gluteus maximus and hamstring muscles on the back of thigh; Train the gluteus maximus and hamstring muscles at the back of the thigh, so that the cushion is lower than the pelvis or the pelvis is completely exposed.

With the help of kicking machine, leg flexion and extension machine, hip abduction machine, hip adduction machine and other different instruments, thigh muscles can be trained, and hip muscles can also be trained effectively; Among them, the single-leg training action of kicking machine and leg flexion and extension machine is more conducive to the training of gluteus medius, which can make the buttocks upturned. To train the gluteus medius, you can also make a one-legged gluteal bridge and do leg abduction with the help of instruments or elastic ropes.

Finally, I want to remind you that the training of hip muscles, thigh muscles and some back muscles is consistent in action. In order to effectively train the hip muscles and shape the hip, we should not only pay attention to the details of some movements, but also think about the hip and consciously use the hip muscles to exert strength.