The gluteus maximus is a very important muscle in the upper part of our legs. If the buttocks muscles Good-looking, can make our overall figure look more stylish, and can give us greater confidence. Buttock muscles require specialized exercises to be developed, and we must be targeted in our daily fitness. Let’s take a look at how to exercise your glutes.
Squats with weights
At the beginning, we fixed the weights on our shoulders with both hands The position of the muscles behind the lower back, when our legs are shoulder-width apart and on the ground. At the beginning of the movement, we try to squat down as much as possible. At this time, the greater the degree of squatting, the more obvious the exercise effect will be, and both hands should always hold the weight. You can choose dumbbells or barbells. Next, we stand up straight and start the action again. Complete a group of 20 each time, and you can perform 2 to 3 groups.
Stiff-legged deadlift
We start by placing the barbell in front of the body. At this time, the legs are opened shoulder-width apart and stand straight. Next, we lean down, grab the barbell with both hands, and lift the barbell up until our body stands straight. At this time, we lift the barbell with both hands to the top of our thighs, and then relax and start the action again. During this process, we need to ensure that our legs are always straight and not bent, so that the effect of the exercise will be more obvious.
Inverted pedaling machine action
At the beginning, we sit upright on the inverted pedaling machine. At this time, our legs remain bent and our body lies down on the backrest of the inverted pedaling machine. At the beginning of the movement, we slowly straighten our legs forward and push the inverted pedal machine forward until our legs are fully straightened. The choice of the weight of the inverted pedal machine is very important. Generally, we choose 2 to 3 times our own weight. For example, if a normal man weighs about 70 kilograms, then we can choose the weight of the inverted pedal machine to be between 140 and 210 kilograms.
The above is about the training methods of gluteus maximus. The above three methods are more effective. In fact, there are many other exercise methods in our lives, but because these movements are safer and the most comprehensive, these movements are more recommended.