Hip train:7 actions help you have a great ass

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The buttock muscles are the largest and strongest muscles in the human body. Hip muscle group can have a huge impact on our appearance and confidence, and this may be especially important for women.

The buttock muscles are also very important muscle tissues that keep the body strong and healthy. Everyday activities, such as standing, are performed through the buttock muscles. Hip exercises work with the hamstrings. They train these two muscles and keep them strong and healthy. They also prevent knee, hip and waist injuries. Hip training also has many other benefits. For example, because it is the largest muscle in the body, training the hip muscle group burns a lot of calories compared to other smaller muscle exercises.


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Nowadays, urban office workers are desk workers, most of the time sitting at a desk, so our butt muscles are weak. Proper butt and thigh training can help you regain those curves.

Gluteal muscles

The buttock muscles contain a series of the most important muscle groups, including the gluteus maximus, gluteus medius and gluteus minimus, as well as the hamstrings underneath.

Gluteus Maximus -- is the largest muscle in the body and largely determines the shape of the buttocks. This muscle straightens the buttocks and hind legs when standing, and is an important muscle used in squats and supine bridge butt exercises.

Gluteus Medius and Gluteus Minimus -- these are the last two smaller buttock muscles. Help lift leg abduction, make thigh flexion and internal rotation as well as extension and external rotation, is an important muscle in our daily life to walk and stand to maintain good posture.

Piriformis - The hamstrings are a group of different muscles in the back of the thigh, collectively known as the hamstrings.These include three muscles: the biceps femoris,the semitendinosus, and the semitembranes. These muscles are necessary to help the gluteus maximus extend the thigh and bend the knee joint. The biceps femoris assists in the outward rotation of the thigh, while the hemiembranes and hemitendines assist in the inward rotation of the thigh.

There are a number of exercises you can do to get the perfect butt. No matter how your training routine is structured, there are some compound movements that can be prioritized. Squats, pull-ups, and good morning exercises are great for toning your glutes because they engage the largest muscle groups in your body, which also burns a lot of fat.

1. Good Morning Exercise (Weight Lift)

Good mornings are a great way to practice muscle balance, the combination of muscle groups that are important for avoiding injury. When you do this, you can only carry weight from your hips, waist and hamstrings, and you can't shift your weight to your quadriceps. So when you do good morning exercise, all your muscles have to work together.

【 Key points of Action 】

Starting position: Stand with your feet wide and slightly narrower than shoulder width. Hold the bell on the back of the neck shoulder, (the same as the knapsack squat position), two hands tightly grasp the barbell, the whole body tight, chest, stomach, tight waist. Bend your knees slightly, lean forward, then move your hips back and keep your back straight.

Bend your upper body forward with your lower back at 45 degrees to the floor. If your body is in good condition, your lower back can be lowered until it is parallel to the floor, but always be careful to ensure safety.

Always hold on to the bar to prevent it from rolling towards your neck. Hip muscles and hamstrings should always be tense, stand up, return to the starting position, and do as many sets of repetitions as you need.

From experience

Practice this move gradually, starting with smaller weights and gradually increasing them according to your body condition to avoid causing any sports injuries.

2. Supine bridge butt lift

I think the bridge butt and hip sprints are two of the best butt exercises. And I find that when I practice these two moves in training, they work very quickly.

The hip bridge is an exercise that focuses on the buttocks and hamstrings, but it also works well for the core. Because when you do this, you need to keep your abs and waist muscles steady at all times.

If you feel confident about your abilities after a period of exercise, add weight weights to increase the intensity. When you do decide to do this, I highly recommend padding under the bar to prevent discomfort when the bar rests on your legs.

【 Key points of Action 】

If you don't use any extra weight, such as a barbell, it's very easy to do this: Lie face up on the floor, bend your knees and keep your feet flat on the ground. Keep your feet on the heels and lift your hips up so that you are in a straight line from your shoulders to your knees. Hold this position for a few seconds, contracting your hip muscles and slowly returning to the position. In addition to adding weights, you can also increase the difficulty and range of movements by adding training stools. Using one leg to land on one foot instead of both will also make the exercise more difficult and improve muscle balance.

3. Prone heavy training chair to lift buttocks

Lie with your chest down on the edge of the retraining chair. Your chest should be on the chair, but your legs should be under the chair and there should be enough room to raise your legs throughout the movement.

【 Key points of Action 】

Raise your legs until your thighs are in line with your body. Hold this position and slowly return to the starting position. Focus on contracting your hip muscles throughout the movement. If a bench or retraining chair is not available, a resistance ball can also be used, but care must be taken that the resistance ball is slightly less stable.

4. The dumbbells swung

Dumbbell swings or kettlebell swings are great exercises because they burn a lot of heat.

【 Key points of Action 】

Hold the dumbbell palm down and lift it at arm's length in front of your waist. Bend your thighs and knees, keeping your back straight, then lower your torso until it's at a 45 degree Angle to the floor. Swing the dumbbells between your legs, making sure to tighten your hip muscles throughout the movement. Keep your arms straight, push your hips forward, straighten your legs, and while standing up, swing the dumbbells forward from the front of your legs to chest height, back to the starting position. Keep swinging the dumbbells back and forth. Repeat as many sets as needed, putting safety first. When the gym is crowded and there is not enough room to practice this move.

5. Drag band side leg lift

Resistance bands are a very useful piece of equipment for hip training, and can enhance hip abduction and clamshell hip exercises during exercises such as side leg lifts. Lateral walking with resistance bands is also a great workout to finish your workout with.

【 Key points of Action 】

Lying on the floor on your left side, attach a resistance band to both ankles. A mini or small resistance band is more suitable for this exercise. Rest your head on your left arm throughout the movement. Place your right hand on the floor in front of your chest, keeping it steady during the movement. Be careful not to move the rest of your body. Lift your right leg as high as you can, hold it for a few seconds, then return to position. Switch to the other side and repeat as needed.

6. Lateral walking plus resistance band

【 Key points of Action 】

Walking sideways and adding resistance bands is actually very simple. As long as the resistance band is placed between the legs, a mini or small resistance band is more suitable for this movement, or you can tie a knot on the large resistance band to adjust it to fit. With the resistance band under your knee, take as many steps to the left as possible, then repeat on the right.

7. The clamshell butt exercise

【 Key points of Action 】

Lie on your side with your right knee bent, thigh and knee at an inward 45 degree Angle, right leg above left leg, right heel above left heel. Keep your ankles together and lift your left knee as high as you can, keeping your pelvis still. Hold this position, then return to the starting position and repeat. Do not lift your right leg off the ground while keeping it tight throughout the workout. This movement should open and close like a clam shell. Although it sounds simple, it is actually a very difficult movement, but it can be very effective in exercising the side buttock muscles.

Key points of conclusion

Add hip and hamstring exercises to your workout, and you'll see not only a dramatic change in your shape, but also a significant increase in your strength. That's because all of these exercises build muscle coordination, which greatly reduces the likelihood of injury. After every workout, it's important to fully stretch every muscle group you've worked. Massaging your muscles with a yoga post is a great way to relax at the end of a workout and relieve post-workout muscle soreness.


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