Most girls are dreaming of getting such a fart, and when they are still, they are vibrating.
But in fact, most girls' ass are like this, not only the buttocks are flat, but also the sides of the hips are very dry.
Why is this so? Let's take a look at the anatomy of the buttocks. Our hip muscles are mainly composed of three components: gluteus maximus, gluteus medius, and gluteus brevis. Of course, their contribution to the volume of the buttocks is also a large, medium and small gradient.
However, due to anatomical limitations, the developed gluteus maximus can make your butt big, but not round enough to curl up, because the outer upper shape of the buttocks is mainly affected by the gluteus medius and gluteus brevis. The weakness of the gluteus medius and other muscles will directly affect the overall beauty of the buttocks.
Functionally, the gluteus maximus is primarily responsible for the extension of the hip, and the gluteus medius and gluteus medius are primarily responsible for hip abduction. So if our plastic hip plan only includes the sagittal extension (prone leg, hip bridge), and does not include the dirty dog's abduction (dirty dog; 蚌), then it is not perfect 360° Buttocks.
The following Xiaobian teacher will introduce a movement to practice the gluteus medius and the gluteus brevis.
Dirty dog
I really don't know who the name is. When we are doing athlete training, we like to call this action "four-point support hip abduction". This is a very good exercise to activate or exercise the gluteus medius. You will notice a undulation on the upper side of the hip.
Error demonstration:
Everyone remembers that in the last issue, I talked about raising the leg after prone (the action is wrong, is this action still practicing like this?) has been emphasizing core tightening and posture control? This action is also based on the four-point support, so it is necessary to maintain the core tightening and trunk posture, especially the pelvis. So the most obvious mistake in the above picture is the rotation of the torso and the pelvis is fully open.
The training goal of the dirty dog ​​is hip abductor muscles such as the gluteus medius, and the hip abduction is based on the relative motion of the pelvis steady state. If the pelvis is unstable, the rotation compensation shown above is generated. It seems that the lateral lift is larger, but it is actually smaller.
Proper demonstration:
One. Four-point support preparation posture
1. The arms, thighs, and feet are perpendicular to the ground
2. The head and back are in a straight line
5. tighten the abdomen
Dirty dog
The dirty dog ​​is an isolated movement for the hip abductor muscles, but at the same time it is based on the core stability. Therefore, during the practice, it is necessary to keep the trunk posture as stable as possible, and there is no obvious lumbar rotation and pelvic tilt. Happening. Of course, all this is hard to avoid, and from a technical point of view, a slight pelvic tilt can provide a good space for side lifts. Therefore, we do not require the trunk and pelvis to move, but can be slightly tilted with control. It is enough to meet the activity space of our side lift legs. The picture below is for the legs to lift smoothly, tilting the entire torso a little, but everything is under control, so it is acceptable.
1. Keep your torso stable.
2. The left leg is kept at a 90° angle with the torso and abducted to the hip joint limit. It is not necessary to lift it to the horizontal line to avoid pelvic tilt compensation.
3. The knee joint maintains a 90° flexion, and the pelvis can be slightly tilted to provide sufficient space for the lateral leg lift.
Ok, the action analysis is like this. In the end, Xiaobian’s teacher still has to say two words. The girls are always away from the strength training area for various reasons. Therefore, the above-mentioned convenient and gentle training exercises are loved by the majority of girls, but in fact such gentle exercises. The effect is very limited. If the girls are basically satisfied with the size of the existing buttocks and only want to shape the hips, this kind of action may achieve the desired effect. However, if the girls think that the existing volume needs to be improved, and they want to pursue the European and American hip type, this kind of action can only be used as auxiliary training, and the weight training such as deep deadlift is the main one. So ladies and girls, pick it yourself!
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