First, stand on your feet and take a step forward with one foot. Taking a step is actually a shoulder-width distance, and then slowly squat down. Pay attention to the front leg knee joint not to exceed the toes, and the rear leg knee joint not to touch the ground. The thigh and calf form an included angle of 50 degrees. Then the upper limbs must stand up straight, chest out and abdomen in.
Exercise purpose: This action is actually more about gluteus maximus.
Action points: the upper body must be chest high, and the knee joint must not exceed the toes.
Exercise intensity: 15 times is enough.
Method 2
There is also a kind of mat training, which is also aimed at the buttocks.
Methods: Lie on your back on the mat, bend your knees, with your thighs and calves at a 90-degree angle, put your hands on your sides and slowly lift your hips. At this time, the shoulder joint, hip joint and knee joint are on a diagonal line, which is our initial action. Then we slowly lift up and feel that the two hip joints are lifted, and then slowly put down, and control for one or two seconds when tightening.
Key point: Only when your shoulders, waist and buttocks are in a straight line and on the ground can you exercise the action of gluteus maximus.
Exercise intensity: Generally speaking, it is recommended to do three to five groups 15-30 times.