What are the gluteus maximus training exercises?

After giving birth, most women will become obese and deformed, and the whole body looks very wide, especially the buttocks, which seriously affects the mood of us beauty-loving ladies. The buttocks are mainly composed of the gluteus maximus, gluteus medius and gluteus minimus. We can shape our buttocks more perfectly by training the gluteus maximus. Now we will teach you some gluteus maximus training exercises.

As we all know, bodybuilding is a sport that improves body shape, body proportions and muscle lines. It is not only a patent item for men, but also the best choice for women to improve their body shape. A woman's hip circumference is too large or too small, or her hips are flat, long, or sagging, which are all undesirable arm shapes. The best arms are those that are round and slightly upturned like a bow and arrow. Unsightly buttocks can be shaped into plump and standard shapes through bodybuilding training.

The squat exercise is originally the "trump card move" for training the thigh muscles, but if the movement is performed correctly and you squat all the way down, you can actually train the gluteus maximus 90%. Therefore, I also call it the "ace move" for beautiful buttocks.

Because women have less leg strength, they are not suitable for heavy squats at the beginning. After a period of freehand practice, when their strength is significantly improved and the number of times per set can exceed 15, they can do barbell and dumbbell weight exercises.

First, find two 2-3 cm thick barbell plates or wooden boards and place them on the ground, put your heels on them, stand with your feet shoulder-width apart, and hold your head (shoulders) or your hands behind your back.

How to do it: Squat down slowly. Pay attention to always maintaining the movement key points of "head up, chest out, and waist tight", squat until you can't go any lower, fully compress the gluteus maximus, the angle between the thigh and calf is about 30 degrees, and pause for 3-4 seconds. Then, stand up at a moderate speed (1-2 seconds) without using the inertia of your body. After standing upright, tighten your buttocks muscles forcefully.

Pay attention to your breathing: inhale as you squat, and exhale after you stand up. Do 3-5 sets, 8-15 times per set, and rest for 1-2 minutes between sets, depending on your physical strength.

When exercising, each set must be practiced to exhaustion, and you can lift the weight when it exceeds 15 times. And as strength increases, body weight must continue to increase, because muscle volume is proportional to muscle strength. The heavier the load, the larger the muscle circumference.

The above introduces the gluteus maximus training movements. If we can train about three times a week and persist for four to five months, we can see the effect. At the same time, we can also run, jump rope, and do aerobics regularly, which can effectively exercise our buttocks muscles, make our buttocks lines more perfect, and make the whole person look younger.