ButtocksThere are training methods for how to train your buttocks. Among the buttocks training methods, some training methods can be practiced in the gym, and some training methods can be practiced at home. Practicing, I believe someone still knows how to train women’s buttocks in the gym. So, what are the butt training methods for women in the gym? Let’s find out together below!
Wide Squat
Wide Squat means we open our legs Wide stance. At this time, we fix our hands so that the barbell is on our shoulders. At this time, we start to squat to complete the wide stance squat movement. When we squat, not only can we feel that our thighs are stretching, but our buttocks are also tightening and pulling to both sides. Therefore, it has a very good effect on exercising the buttock muscles and can make the buttocks firmer.
Glute Bridge
At the beginning we lie flat on the yoga mat and let the body relax naturally. At this time, we bend the legs. At this time, we use the strength of our waist and abdomen to let the buttocks It can rise up and leave the ground, and at the same time support the floor with the arms, so that our shoulders and back can slowly leave the ground. At this time, the body can form a curved shape, that is, the shape of the gluteal bridge. Keep this action unchanged for more than 30 seconds in one set. You can perform three sets of actions in one day.
Squats
In the process of doing deep squats, the exercise for the buttocks is actually the most significant. Although the legs can also be exercised, when doing deep squats, The buttocks are the most important power point. Regular squatting can also make the buttocks become more upturned and straight, but what we need to pay attention to is that we must do squats in small units. If the squat posture is not done properly, the effect will not be particularly ideal. When performing squats to train the gluteus maximus, if you have a good squat foundation, you can actually use other methods to perform a variety of movements, which can give everyone a better-looking butt line.
Lift your legs up
First lie flat on the yoga mat and let your legs straighten naturally. At this time, use the strength of our waist, abdomen, buttocks and legs to work together to The legs can be lifted upwards and kept together. Try to keep the buttocks off the ground, so that the buttocks have an upward effect, which can make our buttocks tighter. Because the buttocks need to exert force, it can have a good exercise effect. Hold on to this action for 30 times. For one group, perform 3 to 5 groups each time.