Yin Yoga frog video, how to practice buttocks?
How do you practice your buttocks?
How do you practice your buttocks?
Hello, I am Xiao Wei fitness instructor, I am glad to answer your question!
For women, kyphosis is a sign of a good figure, kyphosis is relatively affected by natural factors, sometimes it can not be denied that medical beauty may be more effective than fitness at this point, but protruding buttocks can be obtained through hard work. Today, by answering the main question of how to raise the buttocks to share with you the buttocks strategy!
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Composition and function of gluteus muscle
First of all, the buttocks are mainly composed of gluteus maximus and gluteus minimus. Let's take a look at the position and function of these muscles:
The gluteus maximus muscle is located in the posterolateral side of our pelvis and under the skin of the buttocks, originating from the outside of the iliac wing and the back of the sacrum and coccyx, and ending at the trochanter of the gluteus muscle of the femur and the iliotibial band.
Function of gluteus maximus
When nearly fixed, the thigh is extended and rotated at the hip joint, the upper part is contracted to make the thigh abduction, and the lower part is contracted to make the thigh adducted. When distally fixed, one side shrinks, turning the pelvis to the opposite side, and both sides contract at the same time to tilt the pelvis backward. The main function of the gluteus maximus muscle is to be responsible for hip extension.
The gluteus medius muscle is located outside our iliac wing and in the deep layer of the gluteus maximus. It starts from the outside of the iliac wing and ends at the greater trochanter of the femur. The gluteus minor muscle is in the deep layer of the gluteus medius muscle, and its anatomical function is the same as that of the gluteus medius muscle.
Function of gluteus minimus muscle
Gluteus minimus muscle as a whole-- abduction hip joint
Anterior part of gluteus minimus muscle-flexion- internal rotation hip joint
Posterior part of gluteus minimus muscle-extension- external rotation hip joint
On the whole, the gluteus minimus muscle is mainly responsible for the abduction of the hip joint.
Training action
If we want to increase the dimension of a muscle, our exercise should follow the principle of muscle contraction. Squat movements make use of the hip extension function of the gluteus maximus muscle.
1. It is said that "no squats, no buttocks", some squatting movements can help you stimulate your buttocks.
two。 Some women are worried about thickening their legs when exercising their buttocks, so they are reluctant to choose the squatting movements above (In fact, the reason for squatting thick legs more often is that many people have tense front thighs, weak posterior thighs and weak core, resulting in inability to collect hip muscle strength, rather than squatting up.), here are some "buttocks without thick legs" series:
a. The action of hip extension
Buttock bridge / buttock push
Hard pull
Back kick
b. The act of outreaching function
Take a side walk with elasticity
Rope abduction
Instrument abduction
Kneeling abduction
Buttocks exercise skills
Finally, here are some suggestions for you who want to have a good ass:
1. Warm up before training to activate hip muscles.
two. Weight training is very important.. Gluteus muscle group is a relatively large muscle group, especially gluteus maximus, its fast muscle fibers are mostly, so it has great growth potential, so it needs to carry as much weight as possible to stimulate its growth more effectively, so it is recommended to go to the gym to use equipment for exercise can be more efficient.
3. Don't worry too much about the thick legs.Generally speaking, it is difficult to develop good buttocks without a large load, so it is normal for the thigh muscles to increase properly, but as you master the right training skills, the degree of increase will decrease and your lower limbs will be more coordinated.
4. First practice the sense of strength in the hips.Just fitness women, do not rush to do squatting movements, can be found through some of the above after kicking, hip bridge and other movements to find and familiar with the buttocks.
five. Don't pay too much attention to the buttocksSome women go to the gym only to practice their buttocks and ignore the training of their upper limbs, which is not advisable. Fitness is more likely to adjust your body to a healthier posture, and the aesthetic on the market or that of others may not really suit you or what you want.
6. Buttocks is a muscle-building process. Don't forget that rest after exercise is as important as nutritional intake.Spending a lot of time doing intensive exercise and forgetting the kung fu will greatly reduce the effectiveness of your exercise.
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Summer is coming, my clothes are getting thinner, and it's time for my figure to be tested again. Before, many Jimei people were asking how to have a good-looking buttocks. Today, I would like to share with you a group of exercises on your buttocks!
From time to time, there will be a wave of buttocks on the Internet, such as Li Fei's Corky buttocks, Reba's butterfly buttocks, or European and American women's peach buttocks. The buttocks of these people all have the same characteristics, that is, round, tight and non-drooping.
Of course, compared with oriental women, Kardashian's exaggerated buttocks are not within our aesthetic range. So the hip exercise shared today is not to exaggerate the whole buttocks, but to exercise the muscles that should be strengthened.
Generally speaking, our gluteus maximus is the most developed in the hip muscle group, and the hip touched directly from behind by our hands is the gluteus maximus.
Because there are a lot of fat wrapped in the outer layer, the whole body is large, and you will feel that the arc of your buttocks is still very convex. But if you use your hands to hold the buttocks up from the bottom, you will find that the buttocks look good at the moment!
Why did the buttocks "fall"? Lies in the deep gluteus medius muscle is weak, cannot pull the entire buttocks, under the gravity action, the buttocks naturally is the sagging state.
So how to improve the depression of the hip? If you want to solve it, you should strengthen the gluteus medius muscle, so that the problem of hip shape can be easily solved.
So tall and tight hips, how to practice?
When we exercise our buttocks, we can reduce the fat in the buttocks and legs, make the hip muscles strong and keep us from getting out of shape, and have a healthier body.
▲ classic self-weight squat, feet open and hip width, there is an elastic belt can increase resistance and posture of the correct, every time you sit back when the abdomen tighten do not collapse! A group of 12 times.
▲ clam opening and closing can also stimulate the deep gluteus medius muscle and "fill" the hip depression.
▲ one-leg bridge style, hands on both sides to help balance, exhale, buttocks lifted off the ground, each side of the practice 10 times as a group.
In addition, the following four movements can also stimulate hip muscles, people with bad knees will bypass.
The strength and range of the above exercises are relatively large, so it is not suitable to practice during the physiological period. Of course, any practice requires perseverance, so when summer comes, stick to it. Peach buttocks are just around the corner.
Targeted training was carried out according to the three main muscles: gluteus maximus, gluteus medius and gluteus minimus.
Training objectives:
Compound movements, mainly gluteus maximus
Leg abduction, mainly gluteus medius
Hip hyperextension, mainly above the buttocks.
Training methods:
How should these three movements be arranged? Because it's impossible to cover every part of it.
First, all muscles have endurance limits. The less trained muscles are, the weaker the endurance and strength are.
Second, in a reasonable fitness plan, 3-5 movements per part is enough.
Therefore, we should train according to our own situation and weakness.
First of all, put the difficult movements and the movements that need the most muscle effort first.
Secondly, if your buttocks are flat as a whole, use more compound movements, mainly to train the gluteus maximus.
If your buttocks have some curves, but the sides are not ideal, then in addition to compound movements, appropriately increase leg abduction, leg flexion and extension movements to focus on weaknesses.
Targeted training, the effect will be better.
Specific implementation:
Compound action
Squat / tall cup squat / barbell neck squat / kettlebell squat / hard pull / lunge squat
Main points:
If you want to better develop the hip muscles by flexion and extension of the hips, it is necessary to let this part of the muscles learn to exert strength.
So in the process of squatting up / getting up, pay attention to the muscle contraction of the buttocks, otherwise the thick legs may not be able to train to the hips effectively.
The force on the buttocks is not only to make the muscles feel stronger, but also to transfer the force to the parts below the knee and protect the joints.
In addition, the extent of knee flexion, in the squatting movement, the knee should not be too advanced, but do not deliberately not exceed the toe, this will make the joint pressure too much, it is more reasonable that when you feel comfortable, the position of the knee and toe is not much, or only a little distance forward
The most important thing is to keep your spine in a neutral position.
Leg abduction
Standing posture stretch ring leg abduction / squat leg abduction (with elastic ring) / sitting posture equipment leg abduction (changeable elastic ring) / kneeling leg abduction / side lying leg abduction, etc.
Main points:
Keep chest out, head up and abdomen slightly retracted
When the leg is outstretched, it is better to maintain a 1-2 "muscle contraction at the highest point."
In the fall, do not rely on your inertia, but deliberately slow down so that the legs have control to put down.
Back leg lifting action
Standing posture leg flexion and extension / kneeling position leg flexion and extension / equipment leg back kick, etc.
Main points:
Don't bend your torso, keep your back straight, chest out, and contract your abdomen.
Keep your muscles contracted for 1-2 seconds when you reach the highest point.
Control the speed when falling back.
Leg and hip training 1-2 times a week (specifically according to weight-bearing intensity and muscle recovery), 3-5 movements each time, each movement 15-20 times (according to weight-bearing condition).