The gluteal muscles mainly include gluteus maximus, gluteus medius and gluteus minimus. Gluteus minimus is located in the deep layer of gluteus medius.
First, prone straight leg swing: similar to trans goat standing up and standing up to exercise hip muscles.
When the legs are stretched upward to the highest point as far as possible, take the initiative to use the contraction force of the gluteus maximus instead of standing up the lower body by inertia, so as not to achieve the effect of exercising the gluteus maximus.
2. Slow down when you fall, and the time is 2 seconds to the lowest point. Get up quickly, as soon as possible in one second. Keep the frequency of going up and down as slowly as possible in a group.
Second, standing with straight legs: the puller pulls the legs to exercise the hip muscles.
Stand with your back to your legs and kick like a donkey. The ankle is tied with a stretcher to carry the load, and the heel is the stress point.
2. Practice leg suspension, keep the whole leg straight, lift the leg to the limit that the gluteus maximus can reach after being stressed, completely tighten the gluteus maximus about 1 s, and then make concession reduction.
Third, supine bridge hip lift: it is a comprehensive exercise method, involving hip muscles, thigh hamstring muscles (that is, the muscles behind the thigh) and abdominal muscles, but mainly exercising gluteus maximus.
Try to avoid bending your back when lifting your hips, which will shift your body's center of gravity instead of exercising your 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.
Fourth, supine hip: similar to supine bridge hip, making it move more widely and stimulating 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 kneeling posture, bend your knees and lift your legs: simple and effective, and very popular in aerobic fitness training.
4. If you straighten your calf, you can exercise hamstring and gluteal muscles. If you keep your knees bent, you can only exercise your gluteal muscles.
5. At the end of muscle stretching, you can increase or limit the amplitude of the action, and at the end of the action, the muscle contraction can last for a few seconds when it reaches its maximum.
6. In order to obtain greater training intensity, sandbags can be tied to the ankles.
Five, kneeling posture, lifting arms and legs: It is a relatively comprehensive exercise method, involving buttocks, abdomen and lower back, but it is mainly used to exercise buttocks. It's like kneeling, kneeling and lifting your legs.
During the exercise, keep the abdominal muscles contracting and avoid bowing, so as not to affect the hip exertion.
2. In order to increase the difficulty, you can tie a weight-bearing sandbag on your wrist and ankle.
Sixth, comprehensive training method: the general method of exercising thighs and lower back will exercise gluteus maximus. Through some movement adjustments, the center of gravity of exercise will tilt to gluteus maximus, so we should pay attention to making detailed adjustments according to different exercise requirements. Sit-ups and leg lifts, barbell squats, Smith squats, Huck squats, weight benches, etc.
Extended data:
Hip training can stimulate the body to secrete more growth hormone, which is very beneficial to overall fitness. If you want hip shape, you need to cooperate with multi-action exercises to stimulate hip muscle growth from all angles.
What are the benefits of hip and leg training?
In addition to the above-mentioned increase in physical beauty, it also contributes to fitness benefits. It can also promote blood circulation in the lower body. As we all know, buttocks and legs are the parts of the body that are easy to accumulate fat. The main reason is sedentary for a long time, lack of exercise, which makes the blood of buttocks and lower limbs not smooth enough, and the blood circulation is difficult to reach, which is a place where fat is easy to accumulate.
Through strength training, blood can flow more to the hips and legs, reducing the possibility of fat accumulation. It plays a very important role in maintaining weight loss results. For beginners, hip and leg training can achieve good results through unarmed training (that is, self-weight training).
At present, a popular set of hip and leg exercises can have the desired effect by sticking to 12- 15 minutes every day and practicing at home for 30 days with bare hands.
After all, many girls are shy. When they are not satisfied with their bodies, they will inevitably feel inferior and shy when they go to the gym to exercise in public places. Practice secretly at home through this course, 1 month later will shine in the circle of friends!
If you have a certain hip and leg foundation, you can strengthen your hip and leg figure through the following dumbbell weight-bearing training! 9 strokes hip and leg strength training! A good figure starts from the lower body!
A ***9 moves, each action 12- 15 times, a * * * do 4 groups!
Hip and leg training action 1: put your hands on your chest, squat down, repeat the operation, and don't forget to lift the dumbbell.
Hip and leg training action 2: separate your feet one meter away, bend your upper body and put your head away like a thigh! Stretch dumbbells up and down with both arms at the same time.
Hip and leg training action 3: bend your left foot forward, lift your right foot backward, lean forward to do lunges, straighten your left hand and put it down, and lift dumbbells and squat. (Alternately practice your legs back and forth)
Hip and leg training action 4: alternate your legs back and forth, doing lunges and squats.
Hip and leg training action 5: straighten your left leg backward, lean forward, hold the dumbbell in your left hand and stretch it down and forward at the same time. (Alternate practice of changing sides)
Hip-leg training action 6: the left leg repeatedly steps to the right and rear, the hands are vertical, and the right hand holds the dumbbell. (Practice alternately on both sides)
Hip and leg training action 7: The right leg and knees are half kneeling on the ground, the arms are straight to support the ground, and the left leg is bent into the air to change sides repeatedly.
Hip and leg training action 8: the basic posture is the same as above, and the left leg is bent to the upper left. Repeat. (alternating edges)
Hip and leg training action 9: Lie flat on the yoga mat with your back, palms and soles close together, hold dumbbells above your lower abdomen with both hands, keep your waist and abdomen upright repeatedly, and repeat the operation.