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The glutes, hips and thighs are the most important and powerful muscles in the body. Working out the glutes, hips, and thighs will help strengthen these muscles and make the body more balanced.
1. Why should you exercise your butt, hip and thigh muscles?
The glutes, hip and thigh muscles are responsible for a wide range of hip movements such as hip extension, external thigh rotation and hip flexion, or leg movement such as leg lifts. That means the glutes will work every time you stand up, walk or jog or run up the stairs.
1.1 Benefits of Workout In addition to getting a toned, sexy butt, lower body workouts have a lot of benefits as they engage in a lot of movement. Sitting, standing, squatting, walking, ... are all movements that stimulate the activity of the gluteal muscles.
Endurance training exercises help people get stronger in daily activities and other activities such as walking, running, climbing stairs, working,... Exercise thighs, hips and glutes helps Build strength and muscle tissue, burn more calories. Not only that, strong legs also support the knee and ankle joints, helping to protect the practitioner from the risk of sports injuries.
1.2 Training frequency People who practice lower body up to 3 days/week should have at least 1 day of rest between training sessions; If you're lifting weights that are too heavy for 6 to 8 reps, you may need to rest more between workouts to allow the muscle fibers to recover; If the goal is to improve muscle tissue and endurance, you should try doing 1-3 sets of 12-16 reps for each exercise, making sure to use the right weight to complete the desired number of reps. want. Since the lower body is so strong, we may need some pretty heavy weights to really challenge the body. For example, with the squat exercise, the practitioner can use a maximum weight of 13.6kg or more, depending on the time of exercise. For beginners, it is advisable to perform with lighter weights to ensure that you do not overdo it.
Bài tập cơ mông, hông và đùi cho phần thân dưới đem lại rất nhiều lợi ích
2. Exercises for glutes, hips and thighs
The most popular exercises for the buttocks, hips and thighs are the big 3: squats, lunges and deadlifts. Specifically:
Deadlifts: This is a very good exercise for the buttocks, lower back and hamstrings; Dumbbell Squats: This exercise works all the muscles of the lower body, including the glutes; Hip Extensions: This is the perfect exercise to work out your butt; Lunges: This exercise targets every muscle in the lower body and focuses a little more on each leg; Step Up: These are high leg lift exercises that work a lot for the glutes.
3. Good cardio exercises for the lower body
There is a wide selection of cardio exercises that work the hips, buttocks and thighs. Specifically:
3.1 Walking Walking has a direct impact on the glutes and hamstrings, especially for those who choose to walk uphill (mountain, hill or treadmill). Some notes when practicing include:
If practicing on a treadmill, the practitioner should increase the incline frequently during exercise. That is, increase the slope by 1% every minute for 5 minutes, then decrease the slope in the same way, repeating at least 3 times; If walking outdoors, the practitioner should practice on long hills or slopes, walk up as fast as possible, then slowly walk down and repeat 5-10 times depending on walking distance. Adding this type of workout to your weekly routine will help burn more calories and get your legs and butt working more.
3.2 Sprinting Sprinting is a vigorous activity that requires incredible strength. This exercise helps bring a great butt to the practitioner. The sample exercise is as follows: During the next walk or run, the practitioner should choose an object at a distance of about 50-100m and then run there as fast as possible. Then, walk slowly until fully recovered and repeat the run about 5-6 times.
Đạp xe cũng là bài tập rất tốt cho hông, đùi và mông
3.3 Cycling Cycling is also a great exercise for the hips, thighs, and butt, whether you're biking outdoors or indoors, riding a stationary bike, or riding a stationary bike. Trainers can choose from the following exercises:
On the next bike ride, pay attention to your technique. It's the heel that presses down on the pedal, when lifting your foot, pull the pedal up to make sure you're using every part of your foot during the workout; Increase your endurance by lifting your butt off the saddle and pedaling slowly using only your feet, without moving or bouncing your upper body. 3.4 Other Exercises Other cardio exercises that are great for working the hips, glutes, and thighs are kickboxing and stair climbing. In kickboxing, the side, circle, back and front kicks all require a lot of exercise in the glutes, quads, and hamstrings. They will help the practitioner keep better balance and flexibility.
Butt, hip and thigh exercises for the lower body will take a while to work hard to see results. Therefore, the practitioner should persistently follow the instructions of the fitness coach.
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Reference source: verywellfit.com
