The function of gluteus maximus is mainly to help us do a hip expansion. Here are two effective exercises for gluteus maximus.
The first movement is the squat we often do.
Hold your head high, spread your legs, keep your neck stable, put your hands on the front of your neck slightly, and adjust your breathing rhythm. Inhale deeply and squat down, slowly bend your knees until your thighs are parallel to the ground, but don't relax, keep your back straight or lean forward slightly. Take a deep breath, stand up and keep your back straight until you are ready to move.
Some people may bend their knees when doing squats. What should I do? Before we do exercise, we can do a warm-up exercise, knees to both sides, and then do a squat, and the whole joint is pushed out from the inner thigh to the toes, thus stretching the inner thigh. At this time, we will avoid that the inner thigh is too tight during training, resulting in the knee being buckled.
To increase the difficulty, you can also do some lateral hip activation actions, move to one side on the basis of squat, and the 4 ~ 5 groups move about 20 meters. After the squat, if you think it's easy, we can do the weight. For beginners, we suggest putting dumbbells on the front side of the neck, which will make our spine stand upright better. If you have been training for a while, you can certainly do a barbell training at the back of our necks.
The second action is the action of hard pulling with one leg.
One-legged hip extension needs to be practiced to the opposite leg, not the one moving in the air. Why add this leg? This can better practice the stability of hip joint, so it can actually help improve the stability of hip joint while practicing hip joint.
We just made one by hand. If we feel very relaxed, we can increase the dumbbell load. It should be noted that when the right foot points backward, the toes should be gently placed on the floor, not too hard. Our main legs are in front. The front legs must stabilize the center of gravity, then bend the hips directly and move down. Bend your knees slightly, stretch our hip muscles as much as possible, then pull up our upper body when our back is straight, tighten our hips, and then deliberately make a buttock, and the center of gravity must be stable. Because this action is not only practicing our hips, but also the stability of our hip joints is very important. Of course, dumbbells can be placed on our opposite hand, which requires greater stability.
After doing it a few times, I will feel very sore in my hips. I found the right weight for both movements. When choosing the weight, I feel that after doing 10 to 15 times, I can't do the next action. This is a suitable weight. Do 4 to 5 groups.
Precautions:
First, the main function of gluteus maximus is to stretch the buttocks.
Second, if you habitually buckle your knees when doing squats, you can stretch the inner thigh muscles first and warm up first.
Third, dumbbells squat in front of the tibia and pull hard with one leg to practice gluteus maximus.
Fourth, one-legged hard pulling will put dumbbells on the opposite hand, which will add more difficulty to training.