How to exercise the gluteus maximus?

Nowadays, more and more people pay more attention to health exercise, because good health is the foundation of everything. Without a healthy body, everything is just empty talk. However, exercise requires a certain method. If the method is not correct, you will not achieve a good exercise effect. So how do you exercise the gluteus maximus? Let me introduce to you two methods of exercising the gluteus maximus!

Method: First stand on both feet and take a step forward with one foot. When taking a step, you should actually take a step with a distance as wide as your shoulders. Then slowly squat down. Be careful not to let the knee joint of the front leg go beyond the toes, and the knee joint of the back leg not touch the ground. The thigh and calf should form a 50-degree angle. Then make sure your upper limbs are straight, your chest is up, and your abdomen is in. Exercise purpose: This exercise actually exercises the gluteus maximus more. Action points: The upper body must be straightened and the knees must not exceed the toes.

Exercise intensity: About 15 times is enough.

There is also a mat exercise that also targets the buttocks.

Method: Lie on your back on the mat, bend your knees, make your thighs and calves at a 90-degree angle, place your hands on both sides of your body, and slowly lift your hips. At this time, the shoulder joint, hip joint and knee joint are on a diagonal line. This is our starting movement. Then slowly lift up, feeling that both hip joints are lifted up, and then slowly lower them. Control the tension for one to two seconds. Key points: Only when your shoulders, waist and hips are in a straight line and you are standing on the ground and then lifting up, can you exercise your gluteus maximus. Exercise intensity: It is generally recommended to do 15-30 times per set, and do three to five sets.

The above are the exercises for the gluteus maximus. Although these methods are not too difficult, it is difficult to train the gluteus maximus if you don’t stick to them. No matter what kind of exercise you do, you can only see results if you stick to it. Exercise not only tests the method, but the key is also a test of a person’s perseverance and endurance. You must stick to it!