What are the methods of hip muscle training

Many friends perform various hip muscle exercises in order to make their buttocks beautiful. For these friends, it is necessary to understand the hip muscle exercises. So what are the hip muscle exercises? Next, this article will introduce five methods of hip muscle training in detail for your reference. Friends who are interested can continue reading!

As people age, sagging buttocks are a common problem. However, aging does not necessarily lead to sagging buttocks. In fact, the main reason for sagging buttocks is the relaxation of buttocks muscles, which cannot fully support buttocks fat. Therefore, simply losing weight through dieting will not help you lift your buttocks. Only through exercise can you train the loose buttocks muscles so that they have enough strength to support the buttocks fat and thus achieve the effect of improving the buttocks line.

What are some methods for hip muscle exercises? Here are some exercises to strengthen your buttocks:

1. Aircraft Balance

How to practice: Stand on one foot, keep your upper body horizontal and balanced. Every 40 seconds is 1 set, practice 3 to 4 sets a day.

Practice tips: When practicing, try to keep the suspended leg horizontal.

2. Weighted side squat

Exercise method: Keep your chest up and abdomen in, feet slightly wider than shoulders, and squat as deep as you can to both sides. Keep your center of gravity backward and your knees not past your toes. Each set consists of 20 times, and you should practice 3 to 4 sets a day.

Exercise tips: The movements should be coordinated. If conditions permit, weight-bearing exercises can be performed.

3. Climbing stairs

Exercise method: Try to keep your chest up and abdomen in, and do not use the strength of your hands. 2-3 steps per step. Each set consists of 40 steps, and you should practice 3 to 4 sets a day.

Exercise essentials: The stride length should be based on the feeling that the hip muscles are stretched and sore.

4. Lunge and Turn

Practice method: Turn your body forward with your legs bent. The range of rotation is the limit of what you can accomplish. Each consecutive 12 times is one set, and you can do 3 to 4 sets per day.

Exercise essentials: Keep your upper body balanced and do not sway left or right. If you can't control it, you need to reduce the difficulty of training and shorten the distance your stride leg travels.

5. Gluteus maximus elastic band resistance

Exercise method: Perform resistance exercises on the gluteal muscles along the direction of the elastic band. Each set consists of 12 times, and you should practice 3 to 4 sets a day.

Exercise tips: The training volume should be increased from small to large. Excessive training will cause compensation from other muscles.

The above is an introduction to the methods of exercising the buttocks muscles. I believe that after reading the above introduction, you have already understood the methods of exercising the buttocks muscles. If you want to exercise your hip muscles yourself, you might as well refer to the methods introduced above. As long as you persist for a long time, the exercise effect will be quite good!