(02) Stand up straight and swing your legs: the puller pulls legs and exercises hip muscles.
(03) Supine bridge hip lift: It 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.
(04) Hip-lifting on supine: It is similar to hip-lifting on supine bridge, which makes it move more widely and stimulates gluteus maximus deeper.
(05) Kneeling, bending knees and lifting legs: simple and effective, and very popular in aerobic fitness training.
(06) Kneeling posture, raising arms and legs: It is a comprehensive exercise method, involving buttocks, abdomen and lower back, but it is mainly used to exercise buttocks. Similar to kneeling, bending knees and lifting legs, it is often used in aerobics classes.
(07) Comprehensive training method: Generally, the gluteus maximus will be exercised by exercising thighs and lower back, and the center of gravity of the exercise will be tilted to the gluteus maximus by adjusting some movements, so it is necessary to pay attention to adjusting the details according to different exercise requirements.
First, straighten your arms to support the wall, keep your right leg independent, shift your center of gravity to the palm of your right foot, and then bend forward. While exhaling, straighten your left leg to the right and raise it as high as possible. Do it alternately 15 times without bending your legs. Do it once in the morning and evening, and keep doing it every day, so that exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks. Achieve the purpose of bodybuilding.
Second, stand with your hands akimbo, then bend your knees and keep squatting. Keep a prepared posture, then tuck in your abdomen, and then tuck in your hips. This is a complete movement. Keep your knees bent, and then do the above actions continuously.
Third, after stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are 90 degrees.
Four, feet slightly bent flat on the ground, hands flat on both sides. Pull your body up with waist strength for about 5 seconds, lay your body flat on the ground and repeat the action 15 times.
5. Lie on your back on the bed with your legs straight and your arms apart: lift your right leg at right angles to the bed, slowly lift it to the left, and try to touch the fingers of your left hand, with your right leg straight and your left hand level; Reduction; Switch to the left leg and raise it to the right finger. Repeat.
6. Let your elbows and knees lie on the floor and contract the muscles of your abdomen, buttocks and legs. Raise your left leg to hip height and bend your knees at right angles for a few seconds. Take off the left leg and repeat the right leg.
7. Climbing stairs is simple and economical. However, because almost every office building has an elevator, everyone is used to taking the elevator. Why would they want to climb the stairs? In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.