2 actions to create a strong and sexy buttDepartment< /span>

HipDepartment As long as there are good training methods, there will be good improvements. The buttocks are mainly divided into gluteus maximus and gluteus maximus. There are many ways to train the medius and gluteus minimus. The first is to avoid sitting for a long time. The second is to do more aerobic training to reduce the fat in the buttocks. The third is to use various equipment in terms of movements, such as using the maximum muscle strength. 60%-80% is used to increase the muscle content of the buttocks to lift the buttocks. At the same time, 30%-40% of the muscle strength is used to shape the buttocks. Maintaining good training methods and living habits will definitely get obvious results.

Action 1: Lunge

Related reading:Lunge: Barbell/Dumbbell Lunge Illustrated Tutorial

< p style="margin: 0px 0px 15px; color: rgb(51, 51, 50); font-family: 'Open Sans', Arial, 'Hiragino Sans GB', 'Microsoft YaHei', Microsoft YaHei, STHeiti, ' WenQuanYi Micro Hei', SimSun,sans-serif; font-size: 18.18181800842285px; line-height: 35px;">Exercise parts:Gluteus medius, gluteus maximus

Preparatory action: Take one step forward with one foot, the distance is one and a half steps of normal walking, step back and move one foot to the side Hold the dumbbells tightly with both hands and place them on both sides of the upper body. Keep your chest upright and your body upright. (Picture 1)

Detailed explanation of the action: When squatting, the front thigh should be parallel to the ground, the angle between the knees should be 90 degrees when retreating, and the knee joints of both legs should be restored. Don't lean forward until you're almost straight, keep your toes facing forward, keep your knees in the same direction as your toes when squatting, and try not to exceed your knee joints. Use 60%-80% of your maximum muscle strength to do 8- 12 exercises, a total of 3-4 groups, rest for 1 minute between each group, 2-3 times a week (Picture 2)

Action reminder: Inhale when squatting, exhale when squatting up, and try to control it to 4 when squatting Seconds, controlled at 2 seconds when squatting

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