Gluteus maximus training method

The buttocks are the part of the human body that best reflects the overall lines. Plump and round buttocks often give people a feeling of health, vitality and youth. On the contrary, if the buttocks are too wide, or have too much fat and are loose, it will greatly affect the overall image of the person and bring a lot of inconvenience to dressing. Having a plump and round buttocks is the ideal pursuit of many people. Whether it is a man or a woman, they can actually have it easily. Here we will teach you some methods to train the gluteus maximus.

Prone straight leg swing: Similar to the reverse goat raise, lift your legs upward to exercise your gluteal muscles.

1. When you stretch your legs straight and swing them upward to the highest point, actively use the contraction force of the gluteus maximus instead of relying on inertia to straighten the lower part of the body, which will not achieve the effect of exercising the gluteus maximus.

2. When your body falls, you should do it slowly, taking 2 seconds to reach the lowest point. When your body rises, you should do it quickly, trying to get up within one second. Try to keep the frequency of slow down and fast up as much as possible within a set.

Standing straight leg swing: Use a puller to do leg pull-ups to exercise your gluteal muscles.

1. Stand with your back to the leg press machine and perform a donkey kick-like movement. Tie a weight-bearing tensioner to your ankle, with the heel being the force point.

2. Practice with your legs slightly suspended in the air, keeping your entire leg straight. Use your gluteus maximus to lift your legs to the limit you can reach, completely tighten your gluteus maximus for about 1 second, and then return to the original position.

Supine bridge hip thrust: It is a relatively comprehensive exercise method, which involves the hip muscles, thigh hamstrings (i.e. posterior thigh muscles), and abdominal muscles, but mainly exercises the gluteus maximus

1. When pushing your hips up, try to avoid arching your back, as this will shift your body's center of gravity instead of exercising your gluteus maximus.

2. Keep your abdominal muscles contracted throughout the movement.

3. Between each movement, do not let your hips touch the ground when you lower them, and keep your hips tense.

Fitness coaches tell us that any exercise must be targeted and not done blindly. Scientific and effective fitness exercises can help us achieve twice the result with half the effort. Any fitness exercise should be done in moderation. Don't increase the amount of exercise in a hurry to achieve results, as this is very harmful to your body. The other thing is persistence. It is difficult to see results if you work hard for three days and rest for two days.