5 ways to shape buttocks

5 ways to shape hip-bearing

During the fitness process, we may focus too much attention on the chest and abdomen, but ignore the back and buttocks that we cannot easily observe directly. Although men's buttocks do not need to be as erect as women's buttocks, they cannot be too deflated. Men with buttocks not only look more fit, but also wear jeans to be more like fish in water, which can fully support the designer's unique buttock curves. Men's buttocks are also very important in bodybuilding training, because they are located between the back and the legs when displaying the back and play a role in connecting them. Therefore, the main training methods of the glutes are linked to the waist and back and thighs, such as squats and deadlifts. However, there are also some special exercises that can be used to "carve" the hip muscles. The following exercises can be used alone or as auxiliary to squats and deadlifts.

1. Lie on your back and lift your hips with one leg

Lying on your back, bend your right leg, and place your left leg on your right leg. Place your palms downward on the side of your body. Lift your hips slowly upward and tighten your hips as much as possible until your waist and back are straightened. Repeat after restoring. Do 3 sets on each side, about 20 times per set.

2. Bend over and raise your legs

Bend your hands and knees on the ground, and the knee joint is 90 degrees. The movement starts with lifting up one leg, with the heels vertically up, but the angle of the knee joint remains unchanged. When lifting the thighs to the highest point, just parallel to the ground. Do not move too fast, tighten your gluteal muscles. 3 sets on each side, 20 times per set. 3. Bend over and bend your calf with weight

Practice 2 with both hands and knees on the ground. Tie the sandbag at the ankle (be careful not to be too heavy). First, straighten one leg backward, approximately parallel to the ground, and then bend the knees hard to reach 90 degrees. Repeat after restoring. 3 sets on each side, 20 times per set. Pay attention to the movements always being controlled and cannot be "swinged".

4. Squat and jump

The movements are basically the same as weight and squats, increasing the explosive force. Stand both feet wide on the same shoulders, and hold your arms in front of your chest. Squat until the knee joint is 90 degrees, and push up vertically. Pay attention to the force of your thighs and tighten your hips. Each group About 10 times, do 3 sets. Since this exercise has an impact with the ground when jumping and landing, it is best to do it on rubber mats, wooden floors or grass, and pay attention to maintaining balance in the body.

5. Narrow stand at a distance of weight and squat

Stand between your feet 10-20 cm. Hold dumbbells in both hands (weight varies from person to person). Squat until your thighs are parallel to the ground and stand up hard. During the movement, please keep your upper body straight. Do not lean forward. 8-10 movements, 3 sets.