This morning, because of Brother Wanzi’s buttocks article, I talked about the complete training of the buttocks, but there is a lot of knowledge about buttocks training, 140 It is impossible to explain clearly in words, and without picture demonstration, the movements are difficult to understand, so I wrote this article to briefly explain how to fully train the buttocks.
Note: This article will mainly explain the functionality of the buttocks. Some pictures are taken from the Internet. If your copyright is infringed, please contact the author.
The following text is highly professional. If you are not interested in this part or do not understand it, you can go directly to the fourth and fifth points. Of course, if you are interested in reading, it is best to read it. Understanding the anatomical structure and physiological function of the buttocks will help you better arrange training.
First of all, the main functions of the buttocks are roughly as follows:
Hip extension, hip hyperextension, hip abduction (adduction), hip external rotation (internal rotation)
1. Where is the hip (joint)?
Many people will wonder, where is this "hip (joint)"? I won’t explain any anatomy knowledge. I will just show you a picture. The circled area in the box is the so-called "hip", which is actually near the root of your thigh.
2. Hip extension, hip hyperextension, hip abduction (adduction), hip lateral (medial) ) Spin
Understanding where the hips are, let’s explain these four movements: hip extension, hip hyperextension, hip lateral Extension (adduction), hip external rotation (internal rotation)
First, let me explain hip extension (referred to as "hip extension") and hip hyperextension (referred to as hip hyperextension).
We abstract the upright state of the human body into a straight line, with the hips in the middle, the upper body and the lower body of the human body The angle formed by the fold is called the "hip angle"
From the picture we can clearly see that the process of the hip angle changing from an acute angle to 180° is called "hip extension (hip extension) )", and the process of the hip angle changing from 180° to an obtuse angle is called "hip hyperextension (hip hyperextension)". You can also see from the picture that the boundaries between hip extension and hip hyperextension are not very clear, and there are many movements that involve both processes at the same time.
OK! Now that we understand what "hip extension" and "hip hyperextension" are, we can start with these two movements when training the buttocks. Now think about which movements involve "hip extension" and "hip superextension" in real life. stretch"?
Imagine that you dropped a piece of soap and bent down to pick it up. Is the process of getting up after picking up the soap a "stretching" process? "Hip" action?
Think again, you usuallyWhen walking or running, is one of your legs always behind your body? Relying on this leg to push off the ground generates forward force, that's right! This is a "hip hyperextension" movement!
OK, now we simulate these two life actions into fixed training actions.
Mainly involves hip extension movements: various squats (normal squats, lunges, Bulgarian split squats. Kneeling squats etc.), various deadlifts (traditional deadlift, straight-leg deadlift, Romanian deadlift, sumo deadlift, etc.), various push-ups (standing bow, goat push-up), GluteHamRaise (referred to as GHR, this action Known as the "King of Hip Extension", unfortunately there is basically no such equipment in China). Imagine that during the process of getting up from the bottom of a squat (getting up in the second half of the squat), does the hip angle gradually become 180°? Is the process of getting up after lowering the barbell in a deadlift (getting up in the second half of the deadlift) also a hip extension movement? Think about it carefully and you will understand.
Actions mainly involving hip hyperextension: various glute bridges: single-leg glute bridge, HipThrust (hip bridge with hip abduction range) . ReverseHyper (prone straight leg swing up, this equipment is basically not available in China), rear kick (rear leg lift).
I will post pictures of the above actions later.
Let’s talk about “hip abduction (adduction)” and “hip external rotation (internal rotation)”
Looking at the picture, we can see that "hip abduction" is actually a simple side leg raising movement, while "hip adduction" is actually " A reverse movement of hip abduction.
As for "hip external rotation" and "hip internal rotation”, as long as you rotate the "hip abduction (adduction)" action, this is "hip external rotation (internal rotation)".
3. Training movements mainly involving the buttocks
(This part of the training moves are too many and complicated. If you don’t have the patience to read, you can skip this part and look directly at the following part. When If you see an action in the final training plan that you don’t know how to do, come back to this section to find it)
Hip extension:
1. Squat: (The process of getting up from the bottom is a process of hip extension. In addition to exercising the buttocks, squatting is another important The function is to powerfully exercise the quadriceps, which is the front of your thigh)
Squat with bare hands
Barbell Squat
Dumbbell Squat
Kettlebell Squat
Sumo squat
Lunge
Bulgarian split squat
Kneeling and Squatting (This action is very active in the buttocks. If you don’t feel your buttocks when doing deep squats, you can use this action instead. But the premise is that the knees are healthy)
2. Deadlift: (The process of lifting the barbell from a low position to lock is a process of hip extension. In addition to exercising the buttocks and? In addition to the hamstrings (the back of your thighs), another important role is to exercise the lower back)
Except for the first one, the following deadlifts basically fall into the category of straight-leg deadlifts. The first one strictly belongs to Romania. Deadlift.
Dumbbell deadlift
Kettlebell Deadlift
Barbell deadlift
3. Standing up action (the process of standing upright from a low position is a hip extension process, an action similar to the deadlift, but in a weight-bearing position Become upper body)
Stand and bow
Goat push-up (actually, if you lean back too much during the goat push-up, it becomes a hip hyperextension movement)
4.GluteHam Raise (Unfortunately, this equipment known as the "King of Hip Extension" is rarely seen in domestic gyms )
GHR with weight behind the neck and GHR with weight on the front of the chest
Hip hyperextension:
1. Lift your legs back (there are probably two common ones, kneeling and standing, when your legs and upper body form an obtuse angle , this is a hip hyperextension movement)
Lift the legs after normal kneeling position
In Back leg raises with rope weights in the gym
Rear leg raise with Smith machine weight
Raise your legs after standing
2. Glute bridge (when doing this action, remember to "push up" as much as possible And pause for a moment at the top of the movement. This movement is actually an movement between "hip extension" and "hip hyperextension", depending on the range of your movement)
Ordinary glute bridge
Single-leg glute bridge
Hip Thrust (actually weight-bearing hip hyperextension Glute Bridge)
3. ReverseHyper prone straight leg swing (in fact, if you look closely, you will find that this action is actually a reverse action of the goat stand up , swing your legs back as much as possible)
Hip abduction action:
Lying side leg lift
Standing with side legs raised
Standing side leg raises using rope weights in the gym
Using a swing machine to stand with weights in the gym and doing side leg raises
Seated leg abduction using thigh abduction machine with weight in gym
Hip adduction:
Freehand hip adduction
Hip adduction using rope weights in the gym
Seated leg adduction using a thigh adduction machine at the gym
Hip external rotation (internal rotation) action:
4. Factors affecting hip shape
There are two factors that affect the shape of the buttocks:
1. Congenital inheritance (mainly bones, sacrum, coccyx, pelvis, etc.)
2. Acquired training (mainly for the ratio of muscle and fat, a good-looking butt requires appropriate muscles and appropriate fat, body fat It cannot be too low. If the body fat is too low and there is not enough fat in the buttocks, the entire buttock shape will not look good)
We cannot change the innate aspect, but we can make the butt shape more beautiful through acquired training on the buttocks.
Here is another question. Training movements involving the buttocks will basically exercise the thighs. This is unavoidable. That is to say, if you If you don’t have good genes for beautiful buttocks and want to improve the shape of your buttocks through acquired exercise, then yourThe thighs will be more or less thick, and there's nothing you can do about it unless you can find movements that truly isolate the buttocks, but the problem is that there are almost no such movements.
5. How should women train their buttocks comprehensively and completely?
The previous preparation is almost complete, let’s get to the point, how to shape the buttocks.
First of all, the muscles of the buttocks are mainly divided into three major parts: Gluteus maximus, gluteus medius, gluteus minimus. We ignore other deep buttocks or smaller muscle groups, because these three muscle groups mainly affect the shape of the buttocks.
Let’s look at the gluteus maximus first. In fact, in anatomy, the gluteus maximus can be divided into upper and lower parts.
We simplify the anatomical structure of the gluteus maximus and we will get two "muscle tension lines", as shown in the figure below. These two muscle tension lines are the upper and lower parts of the gluteus maximus.
Let’s look at the gluteus medius and gluteus minimus. These two gluteal muscles are located deep on the outside of the buttocks, which is the outside of your butt.
By looking at the muscle tension lines of the gluteus medius and gluteus minimus, we can roughly guess their functions. Yes, the gluteus medius Contraction of the gluteus minimus and gluteus minimus will primarily abduct or hyperextend the thigh at the hip. (In fact, when contracted, the gluteus medius and gluteus minimus can also flex the thigh at the hip, so this is not the focus of the explanation here)
Based on the above, we can simply divide the buttocks into three parts: lower buttocks, upper buttocks, and outer buttocks
(In fact, the main parts of the buttocks are the upper part of the buttocks and the outside of the buttocks )
Based on our analysis above, we draw the conclusion:
The movements that focus on the upper and outer sides of the hips are mainly hip abduction and hip hyperextension movements.
Focus on the exercises below the buttocks, mainly hip extension.
We first choose compound hip extension movements to roughly exercise the entire buttocks, such as multi-joint compound movements such as squats and deadlifts. , the training value of compound movements such as squats and deadlifts is very high. Even if they are not for training the buttocks, they are excellent full-body strength training exercises, and squats are known as the "King of Strength."
Then select isolated hip abduction and hip hyperextension movements to exercise the upper and outer sides of the hips, improve the overall hip line and bring higher side curve.
Butt training Arrangement:
If you don’t know the action, please search in "Third"
1. Choose squat or deadlift (choose one of the two), preferably with weight, choose a weight of 15~20RM to reach failure . (The meaning of 15~20RM is to choose a weight that you can do 15~20 times just before failure. The unit of RM has been mentioned many times. To put it simply, it is to find a weight that is neither light nor heavy. You can probably do 15 ~20 reps of weight). If you choose to squat, be sure to squat as deep as possible. The deeper you squat, the greater the stimulation to your buttocks. Try to squat until your thighs are parallel to the ground. If you choose to deadlift, be sure to keep your back straight! Be sure not to round your lower back! If you still don’t feel your buttocks while doing deep squats, you can try the “kneeling and squatting” movement. According to myoelectric tests, the hip activity of this movement is extremely high, higher than deep squats and deadlifts, as shown in the picture. Please note that when doing this action, you must ensure that your knee joints are healthy, otherwise do not do it.
2. Choose the back leg raise or glute bridge action. Any posture is acceptable. Focus on stimulating the upper part of the buttocks. Just do it without weight. If possible, you can bear weight. The weight of the back leg raise can be placed on the feet. A small sandbag is tied to the upper body for weight-bearing, and a small barbell can be placed on the abdomen for weight-bearing of the glute bridge.
3. Choose the side leg raising action, focusing on stimulating the outside of the buttocks. Here is another good action, It's called "squat side leg raise", which is a combination of squat and side leg raise, which can fully stimulate the entire buttocks.
6. Specific butt training plans
Butt training plan 1: (rest 1~2 minutes between groups)
1. Weight-bearing squats, 3 groups, each group to failure (15~20RM )
2. Lunges, 3 groups, each group to failure
3. Standing side leg raises, 3 groups, each group to failure (finishing both legs counts as one group)
4. Glute bridge, 3 groups, each group to failure
Butt training plan 2: (rest 1~2 minutes between groups)
1. Straight-leg deadlift (the knees can be slightly bent, don’t force yourself), 3 groups, 10 times each (the deadlift is the most It is best not to reach exhaustion, as it will put too much load on the lower back)
2. Bulgarian split squat, 3 groups, each group to failure
3. Kneeling (standing) back kick, 3 groups, each group is exhausted (both legs are completed and counted as one group)
4. Glute bridge, 3 groups, each group to failure
Buttocks training plan three: (rest for 5 seconds between each movement, complete them as one cycle, do 2 cycles, this planSuitable for family practice)
1. Squat jumps 15 times
2. Squat and side leg lift 15 times (squatting and lifting the leg once counts as one time)
3. Squat 15 times (complete one leg counts as one) 4. Stand and raise your legs 15 times on each side
5. Kneel (standing) and kick 15 times
5. Glute bridge to failure
Actually, it is very simple after saying so much. If you don’t consider the functionality, it is from hip extension, hip hyperextension, and hip abduction. Choose from the three movements for combined training. Can’t do squats? It’s okay, choose something else.
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