Usually, handsome guys always pay more attention to how to develop angular broad shoulders, clearly visible eight-pack abdominal muscles, sexy and charming mermaid line and vest line, and strong inverted triangle figure, which feels really powerful.
Yes, I'm sure you can't help looking at that guy with an obvious outline and an inverted triangle shape, but have you found that he not only has obvious fitness marks in his upper body, but also has a very compact and handsome lower body, full of strength?
Many men may only focus on most of the above parts when exercising, but one part is extremely easy to be ignored, which makes people feel unimportant. Just practice casually. This part is not obvious to the whole body, especially from the front, which may make some shy men embarrassed to mention it.
This part we're going to talk about is the buttocks. Hip is the core part of fitness exercise. In addition to the aesthetic factors mentioned above, strong hips are an important part of helping to complete various coordinated movements, which need serious practice.
A set of movements we want to introduce is the gluteal bridge series, which can effectively strengthen the core muscles such as waist, abdomen and thigh, including gluteus maximus.
Static gluteal bridge
Lie on your back, put your feet back on your hips to support the ground, put your hands on your sides naturally, stand your hips up, bend your knees at a 90-degree angle, and keep your upper body in a straight line with your thighs. Do this for 30-60 minutes at a time and do it 3-4 times.
Jump over the gluteal bridge with one foot.
Similarly, lying on your back, one is called supporting the ground near your hips, and the other foot is suspended. The suspended foot wants to be close to the chest, and the supporting foot bounces off the ground with the hips, like a spring. One group did it 20 times, and three or four groups did it.
Dynamic gluteal bridge
Similarly, lie on your back with your feet close to your hips and your hips close to the ground. Stand as high as possible until the upper body and thigh are in a straight line, keep 1 s, and then restore. This action is done 20 times in a group and 3 to 4 groups.
Ball-clip dynamic hip bridge
Similarly, lie on your back with your feet close to your hips and a ball fixed between your knees. At this time, you will feel the need of the inner thigh muscles and do dynamic hip bridge movements. Do this action 20 times as a group, 3 ~ 4 groups.
These hip bridge movements are relatively basic movements, but the effect is very remarkable. You know, even the founder of prisoner's fitness should list the gluteal bridge as? Six arts? On the one hand, it can be seen that the purpose of practicing hip bridge is not only to increase hips.