I believe many people don’t know much about how to exercise the gluteus maximus. In fact, there are many ways to exercise the gluteus maximus, such as lying prone and doing straight-leg raises. So what is the best way to exercise the gluteus maximus? I believe many people don’t know. Know how to train gluteus maximus. So, how to exercise the gluteus maximus? Let’s learn about gluteus maximus training methods together.
Method 1
First of all, the first method to talk about is to lie prone with straight legs. This action is actually similar to the reverse goat push-up. Both legs are lifted up, and then the buttocks muscles are exercised through this method. In the process, it is necessary to Everyone lies down on the mat first, and then lifts their legs up.
Method 2
The second action is the standing straight leg swing. This action requires the use of a tension machine. The purpose of the tension machine is to strengthen the stretching of the back of the legs to exercise the hip muscles, and this movement requires everyone to stand. Completed.
Method 3
The third movement is called supine bridge hip thrust. Compared with the previous two movements, this movement is more comprehensive and is an exercise method with strong comprehensive ability. This exercise does not require any equipment. You only need to lie flat on the floor, bend your legs, and then press your upper body against the floor to lift your buttocks and form a bridge-like movement. This The most important thing about the action is that it can help everyone develop the gluteus maximus, which is the main classic exercise method of the gluteus maximus.
Method 4
The fourth method is to lie on your back and lift your hips. In fact, this method is very similar to the supine bridge pose and lift your hips. The essentials of the movements and other aspects are the same. There is only one change, and that is the range of motion. Everyone should know that, During exercise, if the range of motion is adjusted to be larger, the effect of stimulating the muscles will become more obvious. Then, this exercise is to increase the range of motion to stimulate the gluteus maximus with greater force, which can Used to strengthen gluteus maximus training.
Method five
The last method we want to talk about is to kneel with your knees bent and raise your legs. This action is actually the simplest, but don’t ignore it, because its effect is also very good. Nowadays, this exercise can be regarded as a very popular movement in aerobic fitness. It also does not require any equipment. It only requires everyone to lie on the floor, then support the floor with their hands, kneel with one foot and the other Lift one foot up, focus and speed.
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