Explanation of standard postures for practicing buttocks in the gym

Nowadays, more and more people like to go to fitness. Of course, there are many benefits to fitness, such as muscle building, fat loss, but the butt lifting, etc. There are many ways to lift a person, but many people don’t know how to lift a butt. So, what are the standard postures for practicing hips in the gym? Let’s learn about it!

The current era is very popular, and there are several friends who specifically sign up for personal training and ask coaches to help them practice the muscles of the butt. Of course, it is necessary to practice hips appropriately, because strengthening hip training can greatly improve the stability of the body. (The butt training tutorial allows you to easily train sexy butts.)

1. Lie on your back and raise your butt

Lying on your back on the mat, with your legs bent, your hands on both sides of your body, and your feet flat on the yoga mat; Follow the force, slowly lift your hips, and then slowly lower them to the starting position; the lifting height can gradually increase.

2. Dumbbell single-leg deadlift

Hold the dumbbell with both hands, stand with one leg, straighten your waist and back, bend your knees slightly, bend your hips down, your body parallel to the ground, lift the other leg back and keep a straight line with your body, do it 15 times on both sides, and complete 3 sets.

3. Lift your body on your prone Legs

Faced with the ground, use the palms of both hands and the toes of both feet to support the ground, and lift the body; lift the left foot, so that the knees are as close to the abdomen as possible, and keep them for 5 seconds; return to the original position, change the right foot and practice again.

4. Dumbbell deadlift

Sister a dumbbell with both hands, stand apart with your feet as the same as your shoulders, tighten the core, bend your knees when inhaling, lean your body down, and your hips and big when exhaling Exercise force on the back of the legs to make the body stand upright, one set of 15, complete 3 sets.

5. Lie on the side of the legs

lie down on the left side, pillow your left hand under the head, and place your right hand in front of your chest; lift your right foot upwards, keep the other parts still, and hold on for 5 seconds; return to the original state, and then do more movements on the right side.

6. Prone to suspend and stretch your hips

lying on the training and climbing, The hip joint begins to hang outside the stool, grab the fulcrum with both hands, stretch the hip joint backward when exhale, and lift your legs upward, tighten your hips and hold for 3-5 seconds, feel the force of the hip muscles, do 10 in a group to fully activate the hip muscles.

7. On the weight-bearing stool, the hip bridge

Use the stool just now, put the head and shoulder blades on the stool, separate your feet to support the ground, tighten the core, and put the Place the barbell in the groin position and hold it with both hands to prevent it from slipping and rolling. When exhaling, the hips exert force, raise the body upwards parallel to the ground, slowly drop when inhaling to make the hips close to the ground, complete 3 sets.

At this point, I believe everyone knows the training method of the hips. Friends who want to have a buttocks can practice this set of training methods to let you show a different self. (The hip training method teaches you how to create a good-looking buttocks.)

The instructor personally teaches: Peach hip training course

Section 1: Peach hip training one and elastic circle

Section 2: Peach hip training one and elastic band

Section 3: Peach hip training one and kettle bell

Section 4: Peach hip training one and dumbbell

Section 5: Peach hip training one and bare hands