Preliminary Aerobic Exercise Gluteal Muscle Rule

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For complex problems, we often find simpler solutions. Hip muscle training is difficult, but as long as the method is correct and you keep exercising, you will definitely get good results. The following five movements are standard movements for buttocks exercise at home. You can still have a perfect buttocks without the help of fitness equipment.

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1. Side squat

  • The side squat action is mainly to stretch the thigh muscles, but when we keep squatting and moving left and right, the thighs will drive the buttocks muscles to stretch and relax.
  • Due to the greater strength of the upper part of the body, this action also stretches our buttock muscles to a greater extent.
  • Continue to move side to side for 30 seconds.


2. Lift your legs after kneeling

  • The leg lift after kneeling can exercise the back, buttocks and leg muscles at the same time.
  • During the movement, keep your back straight and not bow your back, open your raised legs as much as possible, and try to straighten your legs upwards so that your buttocks can receive greater gravity.
  • This action has a good exercise effect on the gluteus maximus, and it is also very good for shaping the hip shape.
  • The two legs are carried out separately, and the exercise lasts for 30 seconds.


3. Squat jump

  • The squat and jump movements are mainly to stretch and contract the buttock muscles during the process of squatting and jumping.
  • During the movement, we should pay attention to squat in place, try to keep the thigh parallel to the ground, move the hands to the chest with the squat, and then use the hips to make the body jump up, the body is in an upright state, and the hands follow Jump up and spread out to your sides.
  • The movement can be slower, but it must be standardized. Lasts 30 seconds.


4. Sumo squat

  • This is an exercise often used for leg muscles and butt lift exercises.
  • The action is relatively simple, but it has a great effect on burning fat.
  • In the process of squatting, we need to make the buttocks fully exert force, feel the stretch of the gluteus maximus, and let the buttocks muscles involve the movement of the legs.
  • The action lasts 30 seconds.


5. Frog kick

  • Frog kicking exercises will fully feel the stretching of the front thigh muscles. At the same time, it will also greatly exercise the strength of the waist, and naturally the strength of the buttocks between the waist and legs is indispensable.
  • Lie on your stomach on a yoga mat, bend your knees and kick up, leaving the ground as far as possible.
  • The same is continued for 30 seconds.

The above five movements are an effective way to exercise the buttocks muscles at home. During each exercise, you should pay attention to the movement in place and the duration should be sufficient, so that the muscles can fully withstand the test of strength. The biggest fear of fitness is to give up halfway. With perseverance and perseverance, the perfect body belongs to you.

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Smartwatches often have exercise tracking features that can record the time you spend training your glutes, calories burned, and more. This can help you track your training volume and progress, as well as evaluate the effectiveness of your training.



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