In buttmuscle training, there are many training methods. At the same time, the training effect of buttock training method is good, but among the training methods, some methods Some methods are suitable for boys, but some methods are suitable for girls. Of course, some people still know what training methods are used to train the buttock muscles. So, how do men build butt muscles? It's actually very easy. Let’s find out together below!
1. Weight-bearing squat
Stand with legs apart, keep your upper body upright, and hold weights in both hands Place the object on the back of the neck and shoulders, exhale and squat deeply, pause for a moment, and inhale to return. Repeat 10 times. You must do weight-bearing squats within your ability and not go too heavy. Pay attention to tightening your waist every time you squat. When you feel a little tired, you should seek help from your companions for protection.
2. Standing Squat
It is best to have an elastic rope or skipping rope to assist you. If not, you can also do it with bare hands. First, step on the elastic rope with your feet shoulder-width apart, then hold the rope with both hands and place it on your shoulders. Squat your hips down so that the thigh and calf are approximately 90 degrees. Maintain the static movement for 8 seconds, then stand up straight. . Repeat 10 times. Just don't arch your back or slump.
3. Raise your legs high
Keep your upper body upright or slightly forward, and swing your arms back and forth. Actively swing the thigh forward and up to the level, and slightly drive the hip on the same side forward. The big and small legs should be folded as much as possible, and the heel should be close to the buttocks. While raising your leg, actively press down on the thigh of the other leg, with the forefoot of the straight leg touching the ground, lifting the center of gravity, and using the ankle joint to cushion it. Keep raising your legs at high speed for 15-20 seconds. Don't hold your breath when raising your legs high. Try to raise your legs above the horizontal surface each time.
4. Phantom Chair Pose
Always keep your arms straight, especially avoid bending your elbows backwards. Keep your chest up and your head up, and don't hunch your chest because of the upward stretching of your arms. Keep your knees forward, not out. Lower your hips toward the floor, don't tilt your hips back. If you always have trouble keeping your balance, you can slightly reduce the amplitude of your squat. At the same time, pay attention to keeping your legs parallel and your knees not pointing outward or inward. In addition, just feel the tension in the shoulders, hips and thighs when doing the movements. The knees should be relaxed without exerting force. This will help the body maintain balance.
5. Lift the barbell
Place the barbell on the squat rack, add appropriate weight, lower your head and bend under the barbell, place the barbell on the back of the neck and shoulders, and use both hands to find it. Hold the bar in a comfortable position for balance. Slowly bend your knees and squat as low as possiblePoint, keep your torso upright, and then stand up. When squatting, the knees should not exceed the toes. When standing up forcefully, the body and trunk should not bend forward. Always tighten the waist to avoid injury. Each group of 8-10, do about 5 groups.
6. Extreme frog jump
Frog jump can exercise the explosive power of the thighs and buttocks, and has an indelible "contribution" to the sprint moment in sexual sports. To stay energized, take a jump.