健康管理 繁體中文 English


作者: 来源:原创 日期:2021/5/6 16:58:58 人气:78


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


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


But how should the hips be more effective?


Which muscles do hip exercises mainly mobilize?


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. 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. 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. 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.


Training techniques to activate the buttock muscles


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.


Here are two training techniques to activate the hip muscles.


Isometric contraction training gluteal muscles




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. 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 as a group, complete 3-5 groups


Low load dynamic activation of the gluteal muscle


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. 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 as a group, complete 3-5 groups


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!


Squat left and right


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.


Elastic band squat opening and closing jump


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


Bow side leg lift


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.


Dumbbell kneeling squat


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.


Diagonally backward lunge squat jump


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


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

Shanghai SMARTSUN Fitness Services Co.,Ltd.