Men's buttocks: 5 detailed explanations

Men's buttocks: Detailed explanation of 5 movements

During the fitness process, we may focus too much attention on the chest and abdomen, but ignore the back and buttocks that we cannot 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 healthy, but also wear jeans and will be more like a fish in water, which can fully support the designers' unique buttocks curves. Men's buttocks are also very good in bodybuilding training. It is important because it is located between the back and the legs when displaying the back and plays a connection role. Therefore, the main training method of the gluteus muscles is linked to the waist, back and thighs, such as squats and deadlifts. However, there are also some special exercises that can be used to "carve" the hips muscles. The following exercises can be used alone or as an 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 put your left leg on your right leg. Place your palms downward on the side of your body. Slowly up Lift your hips and tighten your hips until your waist and back is straight. 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 a single leg lift, with the heels vertically upward, but the knee joint remains unchanged. When lifting the thighs to the highest point, it is exactly parallel to the ground. Do not move too fast, tighten your hips. 3 sets on each side, 20 times per set.

3. Bend over and bear weight and bend your calf

Practice both hands and knees on the ground. 2 , tie the sandbag to 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-bearing 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 kick 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.