Girls love beauty, and a large percentage of women who work out do so in order to have a good body. If looks are irreversible, body shape is something that can be changed.
With hard work and the right approach, you can have the body you desire. We will talk about how to have a great butt today, and the method we use is still to change our body shape through fitness exercise. This is the healthiest and safest way to change your curves.
The workout we're going to recommend today is the glute bridge. I'm sure many female fitness enthusiasts have heard of the glute bridge training, and of course, many have practiced it. This movement has a remarkable effect on the training of the buttocks. The glute bridge is a specialized training for the buttocks and its surrounding muscles, which can change the curve of the buttocks.
To get a good understanding of the glute bridge, first we need to understand the morphological characteristics of the glutes, as well as the function of his muscles. Because if you want to master the correct method, you must first understand the composition of the muscles, the gluteal region is in the position below the waist above the legs, is a skeletal structure composed of the sacrum and hip bone, attached to the gluteus maximus, gluteus medius, gluteus minimus. When a person is standing, the buttocks take on a square shape, and there will be hip sockets on either side of the buttocks.
The buttocks of men and women are different. Men's buttocks are square, with more pronounced buttock sockets, and are relatively small in size. Women's hips have more fat and a fuller shape, and if men and women are the same height, women's hips are wider than men's, so they form a unique curvy shape for women. Our training for the hips is mainly aimed at the gluteus maximus, while the leg muscles will also be trained.
1. Hip Bridge
Through the above, we temporarily have a certain understanding of the gluteal, and then we have to talk about the hip bridge this action, the hip bridge is the gluteal training a kind of action, the use of lying on the back of the way, through the hips upward extension of the training action, the gluteal and other muscle groups for training.
The glute bridge is a training exercise for the gluteal muscles that can be performed not only with self-weighted training but also with weighted training. It can also be used to stimulate other muscle groups by increasing the height of the upper or lower body, thus making the gluteal muscles fuller and rounder and the buttocks more shapely.
The essentials of the action: yoga mat flat on the ground, lying on your back on the yoga mat, the distance between the feet is slightly wider than the shoulder, bending the knees, feet close to the ground, arms naturally placed on both sides of the body, palms down. Using your shoulders or back as a fulcrum and your feet as another fulcrum, exhale as you begin to contract toward your heart and lift your hips upward. At this point, the back and thighs lift together as well, until the shoulders to the thighs become a straight line. Thighs and calves in a vertical position, hold this action for about 2 seconds, continue to inhale, start centrifugal contraction, slowly let the hips back to the original position, repeat this action.
2. High hip bridge
High hip bridge is the use of chairs or yoga balls and other objects to raise the position of the feet, so that the upper gluteus maximus muscle stimulation is more pronounced, but also to exercise the thighs and other parts of the synergy. Action points: the distance between the two feet and shoulder width, heel on the yoga ball, or on other objects. The rest of the body lying on the ground, the palms of the hands close to the ground, exhale at the same time, began to contract to the heart, with the hips for the force, the hips up, with the shoulders and thighs in a straight line. Stay there for about 2 seconds, and start contracting centrifugally as you inhale, returning to your original position.
3. Single-leg glute bridge
Single-leg glute bridge mainly exercises the gluteal muscles and lower back muscles. Because the single leg will bear more pressure, when doing the action we will use the core strength to stabilize the torso, so as to exercise the coordination of the body. Action Points: Again, lie flat on the yoga mat, both hands naturally placed on both sides of the body, palms facing the ground, one leg bent, close to the ground. The other leg is straight and raised. When you exhale, lift your hips and pause for two seconds. Return to the original position on the inhale, alternating legs.
4. Weighted Hip Bridge
The weighted hip bridge, or hip thrust, is the most difficult of the hip bridge series. It can not only exercise the hip muscle dimension, but also allows the gluteal muscle groups, the strength of the waist and abdominal core to grow. Action points: the upper back and shoulders close to the training chair above, knees bent, the distance between the feet slightly wider than the shoulder, step on the ground. Place the barbell in the abdominal position, you can put a foam pad under the barbell to reduce the pressure, hold the barbell with both hands, exhale while the hips begin to force. Straighten your back upward until your body and thighs are in a straight line. Start a centrifugal contraction as you inhale, return to the original position, and repeat the movement.
The glute bridge, which includes these moves that extend from the glute bridge, is a very effective way to work the gluteus maximus. No matter which form of glute bridge, before training should do sufficient preparation warm-up activities, and after training to do stretching. As long as we adhere to our movements, always training, and do the movement standard, you can get the charming buttocks you want to have!