Nowadays, everyone has gradually paid more and more attention to the exercise of the gluteus maximus. When exercising the butt muscles, you often need to remember some sports equipment. So everyone knows that the exercises for training the gluteus maximus include Which ones? Next, let’s summarize the training movements of the gluteus maximus, let’s learn about it together!
1. Elastic band glute bridge training
Before doing this exercise, our movements must be relatively straight. That is to say, our training posture is with two feet open and the width is shoulder width. Next, we must also pay attention to the direction of our feet to be parallel. Yes, don’t be external or internal. Next comes the knees. This exercise requires you to wrap elastic bands above the joints of both knees, and then naturally release your hands on both sides of the body. Open your legs outwards, so that the elastic band will begin to tighten the legs. Then you can use the same strategy to push your body upwards, hold it at the top for about two seconds, and then restore it. At the same time, our legs should be closed. , also make a parallel posture.
2. Dumbbell weight-bearing hip bridge + plank support
In this exercise, after we lie on our backs on the ground, we must pay attention to adjusting the body posture. The soles of the two feet can be closer together, and elastic bands must be tied above the knees of the legs, but we also need to use Another piece of equipment is a dumbbell. Hold the dumbbell with both hands and place it in front of your lower abdomen. After doing the hip bridge and hip movement, we also need to perform a plank support. However, after completing 30 reps of this exercise, you should lie down on your stomach and continue to support the plank with both hands.
3. Dumbbell weighted hip thrust - weighted squat
This exercise also involves lying on your back on the floor, and then spreading your legs. Although your knees are bent, the distance between your legs should still be about shoulder width. Next, you need to use dumbbells. Place the weight-bearing dumbbells on top of your lower abdomen through a sponge pad. Then, still the same as above, you need to make an upward hip movement, that is, the buttocks of the buttocks. Rush training. You must have gluteus maximusOnly by exerting force and feeling of contraction can it be effective. Basically, you need to do this exercise for 15 consecutive times before continuing with the dumbbell weight-bearing squat exercise.
These three movements can effectively exercise the muscles of the buttocks and make the gluteus maximus muscles more developed. However, this exercise will also be more difficult, so everyone needs to master the essentials of the exercise first.
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