Glute muscles bare hands training to make your lines more obvious

Many fitness players do not pay attention to hip muscle training, but in fact, hip muscle training is a must-practice event for women's S-shaped bodies and is also an important muscle part for people who can walk better.

When sitting for a long time, the hip muscles are generally loose. The loose muscles can easily cause hip sagging, which is a fatal blow to women's figure.

In fact, the exercise of hip muscles can make your hip muscles tighter, and the tightened hip muscles can make your body shape more beautiful.

To train hip muscles, you must have an understanding of the composition. The hip muscles are mainly composed of the gluteus maximus, the gluteus medius, and the gluteus medius. How to stimulate the hip muscles? In fact, many leg training movements involve the hip muscles, such as squats, which are a good example.

The body is a connected complex, and the training consistency is closely connected. The following are some simple daily gluteus training methods:

Squats

This movement is a standard exercise for leg muscles and quadriceps femoris. If the movement is done, you can also exercise the gluteus muscles accordingly.

The hip muscles are bare-handed training to make your lines more obvious

When doing the movement, the knees should be consistent with the toes, and the arms should be straightened. Stand your feet firmly, squat your hips back, and your soles are facing down.

Generally, keep 3-4 sets of movements to make your hip muscles feel sore.

Hip bridge

During training, the legs are close together and bend 90 degrees, so that the hip muscles are clamped and raised, and keep the knees, shoulders and hips straight. It can also be properly supported in the middle and move up and down.

The hip muscles are bare-handed training to make your lines more obvious

Sumo squat

This posture is obviously different from traditional squats, and it is stronger for the hip muscle railings. It can be said that it is a training movement specifically for the gluteus muscles.

The hip muscles are not only trained by hand. 　　This movement can also carry weight appropriately. The buttocks muscles can be more obviously stimulated through kettlebells and dumbbells.

Kneeling leg lifting

This movement can also strengthen body balance. When doing the movement, keep your shoulders relaxed, and stretch your left arm to make your upper body look as much as possible.

In the process of hip muscle training, tightening muscles is the key. Trying to feel the corresponding muscle force. If you have not done the corresponding training, you can start from the above movements. After practicing for a period of time, you will find that your figure will also change accordingly.

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Related links: Illustration of gluteus maximus fitness (introduction to gluteus maximus)