Can't practice squatting and buttocks? Come and call your butt up!

The butt wind in the gym is hot! Many girls want to create a perfect butt shape through fitness exercises!

　　No squats or butts! But...... Have you really practiced your butts?

　　Many girls cannot find the feeling of exerting their hips when practicing squats and deadlifts. No matter how you squat, you only use the thigh muscles, and you even think that the more you squat, the thicker your thighs...

　　Then they start to blame the squats? I think the squats are not effective at all? It is just strong to the thighs?

　——————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————————— 　　And you always think that it is wrong to squat. That is because you have not activated your buttocks, and you let the muscles of your buttocks sleep.

　　The hips are very strong and powerful muscles! Modern people cannot move for a long time! The function of the buttocks gradually turns from the engine to a meat pad! Losing its original function!

　　So when doing squats, you will only use your strongest thighs to train. Invisibly, of course, how you squat is only strong so that your thighs are not raised to your buttocks!!!

　　But! Movements like this are quite difficult! Squat deadlifts require a lot of muscles in the whole body to work together! If the movements are slightly deviated, you will go off the wrong way! Your buttocks will fall asleep!

　　So! It is very important to awaken your buttocks!

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How to start the hip muscles?

　　Before squats, learn basic startup training! Use simple isolated movements to find the feeling! This will give you a good understanding of the application position of your hip muscles, and will not make you confused by using the wrong force in the squat!

　　Attach your butt and start working! The following training can be used as a warm-up

　　1. Side hip abduction

　　The entire back and spine is in a neutral position and lying on the mat, and put your knees away~

　　Are you also adding an elastic band to increase resistance and make your training more efficient. Elastic belt resistance hip abduction exercise

　　2. Hip abduction

　　This part of the training looks simple, but many people are prone to doing wrong things. Many people will overstretch their legs. In fact, the only thing that really uses strength is the glutes. In this part, you really need to find a professional coach to adjust your posture, otherwise it is easy to do the wrong position.

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

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3.Hips are absorbed

This action is very sensible for hip awakening. , and it is difficult to execute. You must control your torso stability, your core is stable, your spine is neutral, and your hip muscles are activated. Many people will accidentally hunch their backs when doing this training, and may even tilt them!!!

　　4. Lie on your hips and lift your legs

　　Believe me, this is a simple action that seems simple, but is easy to do wrong. Most people will lift their hind feet very high, and use the power of their feet to show their power again?? You can only control your buttocks to lift your legs. Unless you can control your muscles already, you still need to find a coach to adjust it

5. Bridge style

5. Bridge style

　　Yes, it is a bridge style training that everyone will easily do wrong. This simple hip awakening exercise can ruin many beginners. Often, when you get up and use your lower back and hamstrings, you may accidentally use your lower back and hamstrings when you get up and use force? In fact, the correct force is the feeling of tightly clamping the hips. You must imagine that the meat on your beam and plate is clamped with a piece of paper...

So I said it is very It is hard to understand if you can't explain multiple movements in words!! Even if you watch videos, you won't be able to completely grasp the key points! If you have the conditions, it's best to find a reliable coach!

　　Control your muscles in the right way and start your muscles in the right and safe way.

　　Before weight training, take some time to wake up the muscles before you can achieve good results during formal training. If you want to be upright! Wake up your butt first!

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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