The gluteus maximus is a very important muscle in our body. Although the muscles of the buttocks are often ignored by everyone, the exercise of the buttocks muscles cannot be ignored. Especially for those who want to exercise the buttocks, they must exercise the upper part of the buttocks. The effect is relatively difficult. Then let’s take a look at some of the more classic exercises for the upper part of the gluteus maximus!
1. Supine press
The supine press is still effective for the gluteus maximus. If you want to exercise the gluteus maximus, then this action cannot be ignored. First, prepare yourself for the leg press machine, knowing that the incline angle is also 45 degrees. Then, step on the pedal with your left foot. Do not bend your legs and buttocks, and try to keep them as straight as possible. The upper back and hips are also in a straight line, and the left foot is on the pedal. In fact, this action starts with pushing up the pedal with the left foot, and then releases the locking device of the leg press machine, but the knee joint does not need to be locked. And everyone should also keep their breathing under control and as even as possible.
2. Hack Squat
Hack squats are actually not much different from ordinary squats. Hack squats use fixed equipment for squats, so during exercise, all movement paths are unique. And squatting basically requires the use of a barbell to participate in squatting. It is generally believed that the Hack Squat can be a powerful weapon for improving ultimate strength and is placed at the forefront. Before you practice, you actually need to set a goal. Most people's goal is to increase their ultimate strength, so when these people squat with a barbell, they will have a heavier weight. This action is the golden principle of strength training, and everyone should treat it carefully.
3. Weight-bearing on the bench
This action requires everyone to hold a pair of dumbbells in their hands, and then hang the barbell directly on the side of the body or shoulder the barbell, look at the side of the flat bench, stand upright, and then step on the square leg to place the right foot on the flat bench. , and our right leg pushes down hard, so it will drive the body to the stool until both feet are flat on the surface of the stool. After stepping down with the left leg, the body can slowly return to the starting position. It is also better to step up with the left leg and repeat the double-stepping and alternating exercise. The thing to pay attention to is actuallyDo not bend your upper body and fully straighten your legs. When doing the lifting movement, push the other leg as little as possible, otherwise the buttock muscles will be unbalanced.
The muscles of the buttocks also need to be symmetrical. If the upper and lower parts cannot achieve a coordinated effect, the hip step line will be very ugly.