First of all, let's popularize the knowledge of anatomy. The so-called hip lifting actually mainly means that our hip muscles are relatively developed. For gluteus maximus, the gluteus maximus is mainly quadrangular, starting from the back of the ligament of ilium, sacrum, coccyx and sacrococcygeal tubercle, and the muscle bundle is obliquely downward and outward, ending in gluteal tuberosity and iliotibial tract. Clear the position of this muscle, then we should exercise it as much as possible in a special way to increase its volume and circumference, so as to achieve our goal.
There are many ways to exercise gluteus maximus, but few actions are simply to exercise this part of the muscle. Many actions that seem to exercise gluteus maximus are actually the same as many muscles, so many girls are also practicing thigh thickness while practicing buttocks. Squat is a typical representative of this kind of action. Squat can effectively stimulate hip muscles, but the leg muscles involved in exercise will also increase significantly.
Here, I want to introduce several efficient ways to exercise hip muscles.
1 Standing posture with straight legs swinging:
Pullers do leg pull-back to exercise hip muscles.
1. Stand with your back to your leg and act like a donkey kicking your leg. The ankle is tied with a stretcher to carry the load, and the heel is the stress point.
2. Practice the leg suspension slightly, keep the whole leg straight, lift the leg to the limit after the gluteus maximus, and tighten the gluteus maximus completely about 1 s, and then make a concession reduction.
2 supine bridge hip lift
This is a comprehensive exercise method, involving hip muscles, hamstring muscles (that is, the muscles behind the thighs) and abdominal muscles, but mainly exercising gluteus maximus.
1. Try to avoid the lower back of the arch when lifting the buttocks, which will shift the body's center of gravity instead of exercising the gluteus maximus.
2. During the whole movement, keep the abdominal muscles in a contracted state.
3. Between each movement, don't touch the ground when you put it down, and keep your hips tense.
3 supine buttocks
Similar to supine bridge hip lift, it makes its motion range bigger and stimulates gluteus maximus deeper.
1. Preparation posture: lie on your back, with your upper back leaning against the box or bench, knees bent, feet on the ground, and your abdomen can bear the weight of the barbell.
2. Exhale, the abdominal muscles keep contracting, the gluteus maximus contracts, and the buttocks are raised as much as possible, staying for 1-2 seconds; Inhale, slowly return to the original position, repeat.
4 Kneel and lift your legs
Simple, easy and effective.
1. If you straighten your calf, you can exercise your hamstring and gluteus muscles. If you keep your knees bent, you can only exercise your gluteal muscles. 2. At the end of muscle stretching, you can increase or limit the amplitude of the action. At the end of the action, the muscle contraction can last for a few seconds when it reaches its maximum.
3. In order to obtain greater training intensity and better training effect, sandbags can be tied to the ankles.
5 Bend your knees and pull hard
1. Stand with your feet in a figure of eight, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, with the grip distance about shoulder width or shoulder width, slightly raise your head, hold your chest out and tighten your back, and tilt your hips. The upper body leans forward about 45 degrees.
2. The leg muscles stretch their knees and lift the bell. Then bend your knees and slowly descend to recover.
3. The process of lifting the bell by hard pulling is basically the same as that of lifting the bell by weightlifting. When lifting the bell, you must not include the chest bow, the back should be tightened, the head should be raised, and the upper body should always be in a state of tension.
Two to four times a week, choose three to five movements for each training, and each movement has three to five groups, each group 12- 15 times. After each hip muscle training, it is helpful to shape the perfect hip shape by insisting on massage and relaxation. These methods are all effective ways to exercise hip muscles, but fitness is always a painful and happy thing for each of us. It doesn't hurt, it doesn't gain muscle, and every time you feel your hips are hot and sore, it means that the exercise has been effective. Stick to it for about three months, and you will have a pair of beautiful and sultry hips!
Any way to keep fit is to plan your figure on the basis of being as scientific as possible. For fitness? Resources are not important, repetition is the most important; The result is not important, but the process is the most important; Method is very important, but it is important to stick to it. ?