Among all exercise methods, some methods train the gluteus maximus muscles, and some methods train the pectoralis major muscles. Among these methods, some are difficult and some are easy. Of course, the effects of the methods are good or bad. So what are the methods of training the gluteus maximus muscles? , I believe someone still knows what method it is. So, what are the top five ways to exercise your gluteus maximus? How many do you know? Let’s take a look at how to exercise your gluteus maximus muscles.
Lying prone with straight legs raised
This action is used to exercise the gluteus maximus. The action is actually very similar to the reverse goat push-up action. First, you must straighten your legs upward to exercise the butt muscles. During the movement, the legs should be lifted as high as possible and stretched as straight as possible. In addition, they should use the power of the same technique to contract. In this way, the lower part of the body will be exercised without relying on inertia. When the body is falling, you also need to slow down. The time is to reach the lowest point within two seconds. But when the body is getting up, it should be faster as possible. You should stand up in about one second. Try to use the slow down and quick up method when doing this set of movements.
Standing with straight legs and swing up
This action is also used to exercise the gluteus maximus. This action requires the use of a tensioner. First, we need to use a tensioner to pull our legs back up, so that the muscle groups of the buttocks can be exercised as a whole. Next, We stand with our backs to the leg raise machine and do something similar to a donkey kick. At this time, a tensioner can be tied to the ankle joint to bear weight, and the heel is the force generating point. During the exercise, the legs are suspended in the air, so they will receive a certain amount of force, and we also need to use our own strength to straighten the legs. Only after the gluteus maximus exerts force can the legs be lifted to the highest point.
Supine bridge pose and hip lift
The training of supine bridge hip thrust is the most comprehensive among these exercises. In other words, it does not target a certain part, but it can exercise the entire gluteus maximus. To do this exercise, we first need to Lie on your back on the floor, then bend your knees and keep your feet touching the ground for balance. During this period, your abdominal muscles must be contracted all the time.state, and the gluteus maximus also needs to contract, and you must also lift your buttocks upward to keep your body in a straight line. Stay in the action for two seconds before returning to the original position.
Kneel up, bend your knees and raise your legs
Kneeling, bending the knees and raising the legs is the simplest of these movements, but the effect is also very good, and it can help everyone develop the gluteus maximus muscles. We need to kneel on the ground first, then put both elbows on the ground, stretch one arm forward, and bend one leg with the knee in front of our chest. Next, extend the other leg that is not stretched forward. After you feel the growth of your hip, stay for two seconds, restore it, and then repeat the above action.
Kneeling, raising arms and legs
Kneeling arm raise and leg raise is also a comprehensive exercise. The action requires us to kneel on the mat first, open our knees to about the same width as the hips, and then raise the left arm at night, and at the same time Lift your right leg as high as possible, lower it after two seconds, and repeat.
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