#如何激活并锻炼臀部肌肉 #臀部线条是否紧致有型 not only directly affects the strength of the core muscles, but also affects the posture and overall temperament of the person. Want to know how to effectively activate and train your glute muscles? I'll share the relevant fitness methods with you today!
First of all, we need to understand that the gluteal muscles include the gluteus maximus, gluteus medius, and gluteus minimus. If you want to be well-rounded, you have to choose the right movements.
The first movement can be squatted, it is not only to train the quadriceps, but also to exercise the glutes maximus classic movement, remember to keep the back straight, the toes are in the same direction as the knees, and the buttocks are tightened.
The second action is a deadlift, which is also a good choice, which can exercise the gluteus maximus and hamstrings, and pay attention to feel the force of the buttocks during the deadlift, and collapse the waist to tighten the core to avoid lumbar spine injury.
The third movement exercises the gluteal rush, which can exercise the gluteal muscles in isolation, and can also strengthen the erector spinae and lumbar spine. When doing it, the weight should be carried on your back appropriately, and the movement should not be too fast, and you should feel the strong contraction of the whole hip.
The fourth movement can be tried to do a side lying mussel opening and closing, which stimulates the gluteus medius and gluteus minimus. While lying on your side on the ground, bend your knees slightly, allowing your knees to open up to the limit position and fully feel the activation of your gluteal muscles.
The fifth movement is to do the lateral leg raise, which can train the gluteus medius, gluteus minimus and the outer leg muscles. In the lateral position, keep your body straight, bend your knees and hips, and lift your legs back and up, feeling the contraction of your glutes.
By mastering these techniques, you'll be able to achieve a firmer and more structured buttocks. If you have other good ways to exercise your hips, please share them in the comment area!