4 movements to exercise gluteus maximus, improve the problem of hip ptosis, effectively raise the hip line to practice buttock lifting

With the gradual improvement of our requirements for our own body shape, we will pay more and more attention to the shaping of body shape. In this process, how to have the buttocks has become the pursuit of the majority of beauty loving women, because the buttocks can modify the proportion of the whole body, so that the legs look slender and even. But for those who lack exercise and sedentary, it can cause the hip muscles to lose their vitality and become saggy, which will lead to the imbalance of our body proportion and make the legs look shorter. Because how to raise the hip line and raise the hip through targeted training has become the focus of our hip muscle training. < / P > < p > then, if we want to achieve the purpose of hip lifting through exercise, we need to understand the hip muscle structure, so that we can carry out targeted training. In terms of hip muscle structure and function, we need to exercise the gluteus maximus muscle to raise the hip line, so we need to have a certain structure and function of gluteus maximus Solution. The gluteus maximus muscle, located in the posterior part of the hip joint, is the most important muscle among the hip muscles. It starts from the pelvic and lumbar fascia and ends at the lateral femur and fascia lata. In addition to extending the hip, it also controls the external rotation of the thigh to the greatest extent. Its upper part makes the thigh abduct and the lower part makes the thigh adduction. From the appearance point of view, the gluteus maximus is underdeveloped, which will cause the whole buttocks to be in a state of sagging. < / P > < p > of course, the purpose of understanding gluteus maximus is to make us more targeted in the training process, because only when we know its position will we feel the contraction and extension of this muscle during the training process. Then in the selection of training movements, we can refer to the following four movements. < / P > < p > stand with your feet wide apart, keep your back straight and your core tight. Hold a dumbbell in front of your chest with both hands to keep your back straight and keep your core tight. Sit back with your hips, bend your knees and squat down until your thighs are parallel to or slightly lower than the ground. Keep your back straight throughout the movement. Pay attention to the direction of your knees and toes, and do not buckle your knees Stand with your feet slightly narrower than your shoulders, straighten your waist and back, tighten your core, hold dumbbells in both hands, keep your back straight, keep your legs still, bend your hips forward, move the dumbbells down along your legs to the bottom of your knees until you reach the top of your action. Then feel the obvious pulling feeling on the back of your thighs. Then push your heels on the ground, tighten your hips, and push your hips forward to get up and pull up the dumbbells When the body is upright, pay attention to complete the action under the premise of keeping the back straight. Do not back bow < / P > < p > lie on your back. Lean your upper back against the edge of the stool, and your hips sink and hang in the air. Bend your legs and knees apart with the same width as your hips. Step on the ground with both feet. Hold the dumbbell in your hands and place them at the hip position to keep your body stable. Tighten your hips and push them upward When the body and thigh are in the same plane, stop for a moment, contract the buttocks muscles, and then control the speed to press the buttocks to restore. Pay attention to the hips not sitting on the ground < / P > < p > open the feet in front of and behind the feet. Pay attention to adjusting the distance between the legs so that the distance between the legs is greater than that when squatting, the legs are vertical. The back is straight, the core is tight, and the dumbbells are held in both hands and the body is stable and the back is maintained Straighten up, move the center of gravity forward and squat down, until the front thigh is parallel to the ground, and then stand up until the body is upright. Pay attention to keep the body stable during the movement. If you can’t, hold the dumbbell with one hand, and hold the fixed object with the other hand to assist in the movement. Keep your back straight throughout the whole process, pay attention to the direction of the knee and the toe, and pay attention to the back knee when squatting Start formal training after landing < / P > < p > fully warm-up. Pay attention to the details of the movement in the training process to ensure the quality of the movement. In each action process, we should pay attention to feel the contraction and extension of the target muscle, and complete the expected number of times when the ability allows. If we can’t do it, we can do a few of them, 12-20 times for each action, and 30-45 times between movements After training, stretch the target muscle to relax. < / P > < p > finally, the four actions are mainly aimed at gluteus maximus, but we should also know that if we want the whole hip to be beautiful and symmetrical, we should not ignore the gluteus medius and gluteus minimus besides training gluteus maximus. Therefore, in the process of daily hip training, in addition to training gluteus maximus, we should also add the training action of gluteus medius muscle, and only under the premise of the coordination of the whole hip muscle, the shape of the buttocks can be beautiful. Small habits of pregnancy not only affect the health of pregnant mother, but also delay the development of the fetus, don’t ignore