翘臀，被称为女性的好身材必备！

The hip is called a must for a good figure for women!

几乎每个热爱健身的女孩子都想有一对浑圆挺翘的臀部！

Almost every girl who loves fitness wants to have a pair of round buttocks!

但是翘臀应该怎么练才更高效呢？

But how should the hips be more effective?

臀部练习主要调动哪些肌肉？

Which muscles do hip exercises mainly mobilize?

一、了解一下臀部肌肉

Learn about the hip muscles

臀部是腰与腿的结合部，骨架是由两个髋骨和骶骨组成的骨盆，外面附着有肥厚宽大的臀大肌、臀中肌和臀小肌以及相对体积较小的梨状肌。The buttocks are the junction of the waist and the legs. The skeleton is the pelvis composed of two hip bones and sacrum. There are thick and wide gluteus maximus, gluteus medius and gluteus minimus, and relatively small piriformis.

1、臀大肌

1. Gluteus maximus

从骨盆后面延伸到股的上部;是臀部最大的肌肉,具有外展、伸展和外旋髋关节的作用。实际上凡是伸直或伸展腿部时, 都必须要运用这块肌肉,从事站立行走奔跑和上台阶等动作。It extends from the back of the pelvis to the upper part of the thigh; it is the largest muscle of the buttocks, which has the function of abduction, extension and external rotation of the hip joint. In fact, when you straighten or stretch your legs, you must use this muscle for standing, walking, running, and climbing steps.

2、臀中肌

2. Gluteus medius

位于髂骨翼外面,臀中肌后部位于臀大肌深层,为羽状肌。比臀大肌小,比臀小肌大，具有外展、旋转髋关节和稳定臀部的作用。Located outside the iliac wing, the back of the gluteus medius is located in the deep layer of the gluteus maximus, which is a pinnate muscle. It is smaller than the gluteus maximus and larger than the gluteus minimus. It has the function of abducting, rotating the hip joint and stabilizing the buttocks.

3、臀小肌

3. Gluteus minor muscle

位于臀中肌深面;是臀部最小的肌肉,位于臀中肌的下面(肉眼无法看到) ,具有外展、旋转髋关节和稳定臀部的作用。与臀中肌一起是我们平时生活中走路站立保持良好姿势的重要肌肉。Located on the deep surface of the gluteus medius; it is the smallest muscle of the buttocks, located under the gluteus medius (not visible to the naked eye), and has the functions of abducting, rotating the hip joint and stabilizing the buttocks. Together with the gluteus medius, it is an important muscle for us to walk, stand, and maintain a good posture in our daily life.

二、启动臀部肌肉的训练技巧

Training techniques to activate the buttock muscles

由于现代人长时间久坐、不良的姿势造成臀部肌肉趋于变弱,而且变得松弛,臀部的功能慢慢由发动机变成了一块肉垫子,失去了它原有的功能。这时你需要重新启动臀肌,要让较弱且不活化的肌肉被叫醒被激活，让你的臀部肌肉可以在运动中快速的启动和工作。

As modern people sit for a long time and poor postures, the buttocks muscles tend to weaken and become slack. The function of the buttocks has gradually changed from an engine to a mat, losing its original function. At this time, you need to restart the gluteal muscles, so that the weaker and inactive muscles are awakened and activated, so that your gluteal muscles can start and work quickly during exercise.

下面介绍两个启动臀部肌肉的训练技巧。

Here are two training techniques to activate the hip muscles.

（一）、等长收缩训练臀肌

Isometric contraction training gluteal muscles

1、准备动作

1.Preparation

双脚同肩宽站立,不含胸,不驼背,维持良好站姿,关节自然排列,建议双手掐住髋关节去感受它的运动。

Stand with your feet shoulderwidth apart, no chest, no hunchback, maintain a good standing posture, and the joints are arranged naturally. It is recommended to pinch the hip joint with both hands to feel its movement.

2、动作过程

2. Action process

1 )屈髋向后(屁股后坐)， 上半身顺势前倾俯身,脊椎保持中立。膝盖不往前,小腿垂直地面，躯干接近于与地面平行,感受到你的臀部,大腿后侧被拉伸,充满张力。

1) Bend the hips backward (sit back on the buttocks), leaning forward with the upper body, and keeping the spine neutral. Do not move your knees forward, your calves are perpendicular to the ground, and your torso is close to parallel to the ground. Feel your hips and the back of your thighs stretched and full of tension.

2 )稳定住躯干(脊柱保持静止) ，然后注意力集中在你的臀部,把蓄满张力的臀部腿后侧收缩，伸髋向前推，臀部夹紧锁定(站直回到起始站姿)

2) Stabilize the torso (stay the spine), then focus on your hips, contract the back of the hips with tension, stretch the hips and push forward, and lock the hips (stand straight back to the starting position )

10-15个为一组，完成3-5组即可

10-15 as a group, complete 3-5 groups

（二）、低负荷动态启动臀肌

Low load dynamic activation of the gluteal muscle

1、准备动作

1. Preparation

屈膝,仰卧在瑜伽垫上,双脚间距略大于肩宽,略向两侧分开,全脚或是脚跟着地。双臂向两侧分开放在地面上。Bend your knees and lie on your back on the yoga mat. The distance between your feet is slightly larger than the width of your shoulders, and you should spread them slightly to the sides, with your full feet or heels on the ground. Place your arms on the ground apart from each other.

2、动作过程

2. Action process

1 )臀部向上发力,以肩和上背为一个支点,双脚为另一个支点,将臀部向上顶起,中下背和大腿也顺带着向上抬起,直到整个躯干从肩部到膝盖基本处在一条直线上,并与小腿大致垂直。整个过程中双脚、肩和上背、双臂均保持静止,小腿也不可主动移动。

1) Apply force to the hips, use the shoulders and upper back as one fulcrum, and the feet as the other fulcrum, lift the hips upward, and the middle and lower back and thighs are also lifted upwards until the entire torso is basically from the shoulders to the knees. In a straight line, and roughly perpendicular to the calf. During the whole process, the feet, shoulders, upper back, and arms are kept still, and the lower legs cannot be moved actively.

2 )臀部用力, 缓慢而有控制地还原。

2) Slowly and controlledly restore the hips.

10-15个为一组，完成3-5组即可

10-15 as a group, complete 3-5 groups

完成以上动作，基本臀部肌肉就充分启动了，然后进行臀部训练，下面给大家整理了6个练臀的有效动作！

After completing the above movements, the basic buttocks muscles are fully activated, and then the buttocks training is carried out. Here are 6 effective buttocks exercises for everyone!

半蹲左右移动

Squat left and right

腰背挺直，双腿微屈，膝盖与脚尖方向一致，不要内扣，重心压低，双手相握，屈肘放于胸前。保持半蹲姿势向右侧横向行走一步再向左走一步，交替往复。

Keep your back straight, bend your legs slightly, keep your knees in the same direction as your toes, do not buckle inward, lower your weight, clasp your hands together, and place your elbows on your chest. Maintain a semi-squat position and walk one step laterally to the right and then one step to the left, alternating back and forth.

弹力带深蹲开合跳

Elastic band squat opening and closing jump

挺直腰背，双手交握放于胸前，双脚略宽于肩，进行深蹲，起身时轻轻跳起双脚并拢，并迅速跳回初始位置，以此反复，下蹲吸气，跳起呼气

Straighten your back, clasp your hands on your chest, squat your feet slightly wider than your shoulders. When you get up, gently jump your feet together and quickly jump back to the initial position. Repeat this, squat and inhale. Jump to exhale

弓侧部抬腿

Bow side leg lift

腰背挺直，核心收紧，双臂下垂重心移向另一条腿而且下蹲。到另侧腿大腿和地面平行后起身的同时另侧腿向侧上方抬起，到动作顶点稍停后还原。然后再次下蹲。

The back is straight, the core is tightened, the arms droop and the center of gravity moves to the other leg and squats. When the thigh of the other leg is parallel to the ground, get up and at the same time lift the other leg up sideways, and resume after a short pause at the top of the action. Then squat again.

哑铃跪蹲

Dumbbell kneeling squat

使用小杠铃！扛住杠铃，跪在垫子上，膝盖和双腿在同一条线上（避免内八）臀部往后坐，屈髋下蹲至臀部碰到脚踝！感受到臀部被拉伸！然后，臀肌发力向上蹲起，在运动的顶部夹紧屁股！确保你的核心收紧。

Use a small barbell! Carry the barbell, kneel on the mat, knees and legs on the same line (avoid the inner eight), sit back, bend your hips and squat until your hips touch your ankles! Feel the hips being stretched! Then, the gluteal muscles squat upward and clamp the buttocks at the top of the exercise! Make sure your core tightens.

斜向后撤箭步蹲跳

Diagonally backward lunge squat jump

双脚打开与肩同宽，腰背挺直，核心收紧向后向内侧撤出一条腿而且下蹲。到双腿大小腿垂直后起身还原还原后向上跳起。双腿落地后再次向后方斜内侧下蹲，注意下蹲时后侧膝盖不要着地。

Open your feet shoulderwidth apart, keep your back straight, tighten your core, pull one leg backwards and squat inward. When the legs and legs are vertical, get up and recover and jump up. After landing with your legs, squat backwards obliquely and inside again. Be careful not to touch your back knees when you squat.

1、上面的每一个动作15-20次，动作间休息60秒左右，每次进行3-5组。

1. 15-20 times for each of the above movements, rest about 60 seconds between movements, and perform 3-5 sets each time.

2、动作结束后记得拉伸放松，在减脂期，可以在本组动作完成后再进行30分钟的有氧运动，效果会更好。

2. Remember to stretch and relax after the exercise. During the fat loss period, you can perform 30 minutes of aerobic exercise after the completion of this group of exercises, the effect will be better.

3、锻炼完成后拉伸放松，会让肌肉更有弹性，恢复关节的活动度。

3. Stretching and relaxing after the exercise will make the muscles more elastic and restore the mobility of the joints.