The muscle structure of the human body is very complex, so when doing fitness exercises, we should choose appropriate movements according to the parts we want to exercise. For example, if we want to exercise the muscles of the buttocks, then we must choose movements that are specifically designed to effectively exercise our gluteus maximus muscles. So today let’s take a look at a comprehensive list of gluteus maximus training methods.
Glute Bridge
This action is a static action. At the beginning, we lie down flat On the yoga mat, let our body relax at this time, legs open and straightened naturally. At this time, our legs bend at the knees, and our abdomen exerts force to lift our buttocks up and off the ground. Next, our body slowly moves upward until our back can also leave the ground. At this time, our body forms the shape of a glute bridge. Keep doing this for 30 seconds and then put it back down.
Weight-bearing squats
At the beginning, we hold a dumbbell in each hand in our hands, place our hands on both sides of our bodies and relax. At the beginning of the movement, we squat down slowly with our legs. At this time, our hands are also slowly raised up, until our body squats to the limit. At this time, our hands are raised forward and parallel to the ground. Then we slowly rise up again and at the same time put our hands down and return to the original position. Each exercise is completed in groups of 30, and 2-3 groups can be performed at a time.
Inverted pedal machine exercise
This action requires us to complete it on the equipment. At the beginning, our body lies on the leg press equipment. At this time, our legs are bent, and our legs are Bend, tighten your hips, and place your feet against the equipment baffle. Before the action begins, we adjust our condition, use our legs to push up the equipment until our legs are straight, and then slowly retract our legs and return to the original position. Insist on completing the movements in groups of 20.
The above are effective training methods for the gluteus maximus. Regular exercise will help us find that our butt shape becomes more and more beautiful, and it also has a good training effect on other parts of our body.