How to exercise your thighs and buttocks?

How to exercise your thighs and buttocks?

Now with the gradual improvement of living standards, most families have made very obvious progress in diet, especially those who eat more meat. Because they do not pay attention to their diet, obesity has become an inevitable thing. Most of the time, obesity occurs in the thighs and buttocks. A lot of meat is concentrated in these two parts. So how to exercise the thighs and buttocks?

Squatting is an exercise that works the thigh and buttocks muscles.

The specific actions are as follows:

Starting position: Stand in front of the squat rack, bend your knees, hold the barbell on the squat rack with both hands and carry it on your shoulders behind your neck. Take two steps forward, stand with your feet slightly wider than shoulder-width apart, toes slightly pointed outward, and body straight.

Action process: Bend your knees and squat until your thighs are parallel to or slightly lower than the ground, stay still for one second, use your thighs and buttocks to push the ground with your feet to return your body to an upright position. Repeat for the specified number of times and sets. When you're done, step back a few steps and place the barbell back on the squat rack.

Breathing method: Exhale when squatting and inhale when standing up.

Key points to note: During the entire movement, your back should be straight, your upper body should not lean forward, your hips should not protrude backward, your lower back should collapse, and your movements should be stable. As your legs are almost straight, straighten your knees.

5 sets, 12 times each.

Exercises such as walking, biking, stair climbing, and skiing can exercise your buttocks and thighs.

Barbell -

To exercise your buttocks muscles, do weighted squats.

Works the buttocks and hamstring muscles. One is to change the weighted squat into a weighted half squat. First, the weight is reduced because the barbell is now carried by hand. Although the shoulders will move in a "lifting" motion due to the carry-on, the weight of the carry-on forces the shoulders to move downward, but the weight should not be too heavy, otherwise it will stimulate the shoulder muscles. To ensure that the shoulders are not lifted up while the buttocks and hind thighs are fully exercised, when squatting, keep the chest up and the shoulders down and contracted backwards. The shoulder joints and knees should be kept in a horizontal and vertical line. This requires the buttocks and thighs to "extend outward" as much as possible behind the body. The greater the extension,

The more obvious the training is for the buttocks and posterior thigh muscles.

Another way is to change the traditional weighted squat, such as putting the barbell on a fixed device and moving the feet

Place it in front of your body, at an angle of about 20 degrees or more (depending on the situation). When pressing the shoulders, the upper body drops vertically to the ground. When squatting, it is in a "sitting" posture, with the lower back slightly arched and fixed in the opposite direction, and the buttocks tilted back.

The above are some methods for exercising the thighs and buttocks. It should be noted that any exercise requires persistence. Doing it only once or twice will not produce any effect. You must persist in order to achieve good results. It should be noted that muscle soreness may occur when you first start exercising. This is normal. You must persist and the pain will disappear.

<<:  Will skipping rope to lose weight cause sagging breasts?

>>:  How to do waist strength training?

Recommend

How to use dumbbells to exercise the triceps effectively

Many people like to use dumbbells to exercise the...

What is the fastest way to lose weight at the gym?

Obesity is the most troublesome thing for a norma...

Rope skipping lesson plan, create your own new rope skipping method

Rope skipping lesson plan 1. Teaching objectives:...

How to train chest muscles?

Among the muscles in various parts of the human b...

What are some exercises that can help you lose weight?

Obesity is a rather troublesome thing for ladies ...

What are the muscle training methods?

As fitness becomes more popular in people's l...

What to do if you have muscle soreness after exercise?

For most friends who often sit in the office, the...

When is the best time to stand and lose weight?

The best time to practice standing meditation is ...

What kind of exercise should I do before going to bed?

Nowadays, many people are busy with their work an...

Can long-distance running really improve sexual performance?

Long-distance running is a kind of exercise that ...

What are some exercises to train your lower abdomen?

With the improvement of living standards, many pe...

Can you eat fruit after exercise and what should you pay attention to?

Many people will feel thirsty after exercise and ...

What are the benefits of waking up early for a run?

As the saying goes, life lies in movement. Daily ...

How to train pelvic floor muscle function?

When it comes to pelvic floor muscles, some of yo...