How to do buttocks exercises for men?

Nowadays, many people often sit at their desks, which causes their buttocks to be flat. Flat buttocks give people a feeling of sagging and affect the overall image of the whole person, especially for some men. If this phenomenon occurs, their image will be greatly reduced. So how to exercise the buttocks? This is a question that many men are concerned about. Let's take a look!

From the perspective of the buttocks position, they can be divided into drooping type, moderate type, and upward type. Among them, moderate type and upward type both indicate that the buttocks are relatively high, belonging to the fitness type. From the side, draw a straight line parallel to the horizontal plane from the farthest point of the semicircle of the buttocks to divide the buttocks into upper and lower halves. If the distance between the upper and lower halves is equal, it is moderate type. If the upper half is larger than the lower half, it is drooping type. If the upper half is smaller than the lower half, it is upward type. The shape of a healthy buttocks should also be a healthy type in size. The buttocks belong to moderate type and upward type. Small or large size, and sagging buttocks are not healthy. If the size is healthy and the buttocks are sagging, it is also not healthy.

How can exercise change the shape of the buttocks? If the beautiful curves of the buttocks are affected by excessive fat accumulation, sagging buttocks or buttocks that are too flat, then let's exercise together to consume excess fat and make the buttocks muscles firm and toned.

1. Standing hip-clinching exercise: Stand with legs together, chest up, abdomen in, and waist straight. Contract the hip muscles and squeeze them together, hold for a while, and then relax. Repeat 20-30 times, and complete 2-3 sets. 2. Wall-supported kicking exercise: Hold the wall with both hands, support with the left leg, and keep the upper body straight. Straighten the right leg and kick backwards 20-30 times. Switch to the right leg for support and kick the left leg. Repeat 2-3 sets, then kick to the side 20-30 times, and repeat 2-3 sets. 3. Wall-supported leg control exercise: Hold the wall with both hands, support with the left leg, and keep the upper body straight. Straighten the right leg and lift it backwards to the limit and stop, control for 30-60 seconds, then let it fall and relax. Switch to the right leg for support and control the left leg. Repeat 2-3 sets. Then hold the side leg for 30-60 seconds, repeat 2-3 sets.

1. Kneel and kick

Support yourself with your hands, kneel on your left knee, straighten your right leg and touch the ground, with your upper body parallel to the ground. Straighten your right leg and kick it hard backwards and upwards, then return to the starting position. Repeat 20-30 times. Then kneel on your right knee and kick your left leg. Repeat 20-30 times, and complete 2-3 sets.

2. Kneel and side kick

Support yourself with your hands, kneel on your left knee, straighten your right leg and touch the ground, with your upper body parallel to the ground. Straighten your right leg and kick it up to the side of your shoulder, then return to the original position. Repeat 20-30 times, then kneel on your right knee and kick your left leg. Repeat 20-30 times, and complete 2-3 sets.

5. Lie on your back and push your hips up. Lie on your back, bend your knees and spread your legs. Place your feet flat on the ground slightly wider than your hips. Place your arms flat on your sides. Contract your gluteal muscles and push your hips up. Hold for a while, then relax and return to the starting position. Repeat 20-30 times and complete 2-3 sets.

6. Weighted squat practice: Stand with legs apart, keep your upper body straight, hold a weight in both hands and place it on your shoulders behind your neck, exhale and squat, pause, inhale and return to the starting position. Repeat 10-20 times, and complete 2-3 sets. The above exercises are more effective under weighted conditions. Practice three times a week, every other day. In addition, you must also strengthen aerobic exercises, such as long-distance running, aerobic dance, etc.

How to show a healthy buttocks from the posture? To show the health of your buttocks, the most basic thing is to keep the abdomen tucked in, the waist straightened and the buttocks clamped in when standing, so as to raise the position of the center of gravity of the buttocks and show a full and firm buttocks shape.

When supporting yourself on one leg, you should also keep the gluteal muscles on the side of the supporting leg tight and slightly tilted to the back. When sitting on a chair, you should keep your upper body in a posture with your abdomen tucked in and your waist straightened, with the center of gravity on your buttocks. When viewed from the side, you can show the plump lines of your buttocks. You can also sit sideways, with your upper body and legs turned to the side at the same time.

When walking, while keeping the upper body in the correct position, pay attention to straightening the supporting leg and contracting the muscles to lift it up. If you want to improve the performance and skills of hip movements, you can practice Latin dance (such as rumba, cha cha cha, samba), hula dance and disco.

In addition, when lying on your side, you can put your legs together and slightly bend your knees, or straighten your lower leg and bend your upper leg, which can show off a beautiful hip curve.

The above are some methods of buttocks training that the editor has introduced in detail. If you insist on following the editor's introduction and persevere, I believe you will have a toned buttocks in the near future. But it should be noted that no matter which exercise you do, you must control the intensity of the exercise and don't force yourself. It is best to choose one or two methods that you like to practice.