1. Determine the position where your feet straddle the chair. Put one foot on the chair and stand at right angles to your bent calf. If it is too close or too far away from the chair, the leg bending angle is too large or too small, it will not achieve the effect, and even hurt the leg muscles.
2. When the upper body is straight, put your hands on your waist and bend your legs. When bending, the center must be placed on the palm of the front foot. Don't forget to keep the right angle. Take 5- 10 as a round and do 2-3 rounds at a time.
Second, the hind leg lifting exercise can strengthen the gluteus maximus.
1, put the waist bone on the back of the chair to form a prone position, and the upper body can relax. If you feel uncomfortable, you can put a cushion under it.
2. When one foot is straight, slowly lift it upward, and then, each foot will do 2-3 rounds 9- 10 times 1 round. Be careful not to bounce and improve the waist, just do it slowly. This exercise can beautify the shape of the buttocks.
Third, squatting plays a great role in tightening gluteus maximus and leg muscles.
1. Hold the dumbbell of 1-2 kg with both hands, and stand with your feet back and forth separately.
2. Straighten your back, bend your front legs, slowly move your back feet until the surface of your calf is parallel to the ground, and then relax. At this time, pay attention to the center on the heel of the front foot. Then slowly return to the posture of 1. Do 8- 10 for each foot, and do 2-3 rounds at a time. If you can feel that the hips of the front legs have been used, that is the prelude to success.
Fourth, imitate the practice of water skiing to exercise strong gluteus maximus and gluteus medius.
1, take a squat posture, then put a cushion on the abdomen, and cross and interlock your feet.
2, hip force, let the legs interact up and down. Repeat these steps 1 and 2 for 8- 10 times while alternating feet. Take this as a round and do 2-3 rounds at a time. This has the effect of concentrating and raising the buttocks inward.