Have you ever heard of it? Back killer? I don't think this means that a person's front looks good, but that a person's back looks good, so today I'm going to tell you about the gluteus muscle, an important part of our back, to see how to look better after exercise.
1. Get down. You can probably imagine how to do the action by looking at the name. This action does not need dumbbells, but only plays a role in preheating our heart rate and initially stimulating our gluteal muscles.
About fifteen. During exercise, you should tighten your shoulders and then spread your legs a little more, because by doing so, your hips will be trained a little more, and your thigh muscles will not be stimulated too much, which will not lead to more developed thigh muscles after long-term training. After the action, relax your legs at rest.
2. Alternate leg lunges. Take a big step back with one foot, put the ipsilateral arm in a defensive posture, and touch the ground with the ipsilateral arm on the front foot, and do ten on each side. Note that in the process of doing it, the range of action should be as large as possible, the legs that come out should be straight, and the knees should not touch the ground. Every time in the country, the other hand should touch the ground gently, but you can't stand up with the help of your hand. This action is mainly to stretch your hip and thigh muscles.
3. Kick after squatting. The distance between your feet should not be too narrow or too wide. Shoulders should be spread out and you should squat down. When you get up, lift one leg, put your weight on the other leg and kick it back. Your arms should be stretched forward, and your fingers can move at the same time like playing the piano. Left and right add up to one group, and one * * * is ten groups.
4. Cross lunges. Kneel your left leg on the ground at 90 degrees, and put it in front of your left leg after crossing your right leg. Be careful that the right knee does not exceed the right ankle. This action should be safe so as not to hurt your knees and ankles. So don't move too fast, and speed up slowly while ensuring your health. Similarly, do ten groups on the left and right sides. This will stretch your ligaments and stimulate your gluteal muscles to contract.
5. Squat down and kick. There is an introduction about kicking after squatting, which is actually a bit similar to that. Then squat and kick back to squat and kick forward. Keep the squat posture unchanged, master the essentials of action, and try to make a 90-degree angle with your body when kicking before squatting. Grasp the center of gravity and accelerate slowly. Do ten on each side, one * * * twenty, pay attention to abdomen and adjust breathing.
We can take a short rest for 20 seconds after each movement, and then you can relax your legs and shake them so that the thigh muscles don't contract too much. After all, we don't want the thigh muscles to become thicker after being too developed.
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