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.