Nowadays, more and more people like to go to the gym. Of course, fitness also has many benefits, such as muscle gain, fat loss, buttocks, etc. How should a person have a buttocks lift? There are many methods, but many people don’t know how to lift their buttocks. So, what is the standard posture for building buttocks in the gym? Let’s find out together!
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Nowadays, buttocks are very popular. There are also a few friends in life who have signed up for personal training and asked coaches to help them practice their buttocks muscles. . Of course, proper hip training is necessary, because strengthening the hip training can greatly improve the stability of the body. (Buttocks training tutorial, allowing you to easily build sexy buttocks.)
1. Lie on your back and raise your buttocks
Lie on your back on the mat, bend your legs, place your hands on both sides of your body, and place your feet flat on the yoga mat; push your heels hard, slowly raise your buttocks, and then slowly lower to the starting position; lift The height can be increased gradually.
2. Dumbbell single-leg deadlift
Hold the dumbbell with both hands, stand on one leg, with your back straight, your knees slightly bent, your hips bent downward, and your body parallel to the ground. Lift one leg back to maintain a straight line with the body, do 15 times on each side, and complete 3 sets.
3. Lie prone and raise your legs
Face the ground, support the ground with the palms of your hands and the toes of your feet, and lift your body; lift your left foot and bring your knees as close to your abdomen as possible , hold for 5 seconds; return to the original position, switch to the right foot and practice again.
4. Dumbbell deadlift
Hold a dumbbell in each hand, stand with your feet shoulder-width apart, tighten your core, bend your knees while inhaling and lean down, exhale When you are angry, use force from your buttocks and the back of your thighs to make your body stand upright. Do 15 reps in one set and complete 3 sets.
5. Side leg lift
Lie on your left side, put your left hand under your head, and your right hand on your chest; lift your right foot upwards, other parts of the body Stay still for 5 seconds; return to the original position and do one more movement on the right side.
6. Prone hanging hip extension
Lie prone on the training board, hang from the hip joint outside the stool, grasp the fulcrum with both hands, extend the hip joint backward when exhaling, and at the same time raise the legs upward and contract Keep your buttocks tight for 3-5 seconds and feel the strength of your buttock muscles. Do 10 reps in one set to fully activate your buttock muscles.
7. Glute Bridge on Weighted Bench
Use the stool just now, place your head and shoulder blades on the stool, support the ground with your feet apart, tighten your core, and place the barbell on your groin position, and hold it with both hands to prevent it from sliding off and rolling. When exhaling, exert force on the hips and raise the body upwards parallel to the ground. When inhaling, slowly lower the hips so that the hips are close to the ground. Perform 15 reps in one group to complete 3 groups.
By now I believe everyone knows how to train the buttocks. Friends who want to lift their buttocks can practice this set of training methods to show a different version of yourself. (Butt training method, teach you how to build a good-looking butt.)
Taught by instructor ：Peach Butt Training Course
Session 1: Peach Butt Training 1 - Elastic Circle
Section 2: Peach Butt Training 1 - Elastic Band
Section 3: Peach Butt Training - One Kettlebell
Section 4: Peach Butt Training - Dumbbell
Section 5: Peach Butt Training One by one with bare hands