ButtocksMust be exercised in the right way, because this part of the muscle is relatively independent. If it is not specially exercised, it will be difficult to see good results. . There are many ways to exercise gluteus maximus, so many people feel confused when choosing. Then it is best to choose more effective movements and take a look at what gluteus maximus training movements are.
Weighted squats
Although weighted squats are an exercise for leg muscles , but it also has a good exercise effect on our buttock muscles during the exercise. At the beginning, we hold two dumbbells with both hands and place them on both sides of the body. At this time, our legs are opened shoulder-width apart. When we bend our legs and squat to the limit, we do a flat raise with our hands in front of us. When we stand up straight, we put our hands down and return to a relaxed state. We insist on completing 30 weight-bearing squats in one group each time, which can be done in 3 to 5 groups. Because our hips are tilted back during the squat, it has a good stretching effect.
Inverted pedaling machine action
At the beginning, let us lie down on the inverted pedaling machine. At this time, our legs should be kept bent and relaxed, and our feet should be against the baffle of the inverted pedaling machine. Position, make sure the body does not tilt. At the beginning of the movement, we use our legs to push forward until our legs are straight. At this time, push the inverted pedal machine up to the highest position, and then we slowly relax our legs and let the inverted pedal machine return Return to your original relaxed state. Each movement must be completed in one group of 20, and 3 groups can be performed. Because during exercise, the buttocks are tightened when our legs are retracted, so it has a good exercise effect.
Silent squats
Silent squats need to be completed with the help of a wall. At the beginning, we stand upright against the wall. At the beginning of the movement, our bodies slowly move downward until our thighs can maintain contact with the wall. In a vertical state, and with a 90-degree angle between the upper and lower legs, we can begin the next stage of persistence. Keep this action unchanged for 30 seconds before standing up and relaxing. Because during the silent squatting action, our buttocks are always in a tightened state, so it has a good stimulating effect on the lip muscles.
The above are the effective movements for exercising the gluteus maximus. These movements are more suitable for us to perform in daily life, and the burden on the body is relatively small. Regular exercise can see the results.See very good results.