Hiking shows your strength! Fitness instructor teaches "One Magical Technique" to train the gluteus muscles, quickly upgrade to the "foot-healing" level

During the Dragon Boat Festival holiday, many people arrange for travel and hiking. At this time, whether the footwork is "foot-level" or "foot-level" will be seen soon. Fitness instructor Tian Yudi pointed out that a person's foot strength and the stability of the upper and lower stairs are closely related to the strength of the gluteus muscles. When the gluteus muscles are very strong, they can help reduce the burden on the legs, knee joints and feet. When walking and going up and down stairs, they will be more stable, and have better hiking, and they will not be sore and have poor physical strength.

Home training for hip muscles The first recommendation is "bridge-style buttock push"

If you want to train your hip muscles at home, Tian Yudi specially recommends the "bridge-style buttock push" move. It mainly uses the method of "two feet pressing down on the ground and hips pushing up" to make the buttocks stronger. The training posture is as follows:

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1. First, take a lie position and bend your knees with both feet.

2. Place both hands flat on both sides of the body.

3. The heel and hip are about one foot and the length of the palm, and the two feet are the same width as the buttocks.

4. Press down with both feet and push your hips upwards, allowing your hips to leave the ground.

5. The thigh abdomen and chest are in a straight line.

6. The hips are empty and stay for two seconds. At this time, you need to tuck your buttocks, that is, you need to tug your anus, and feel the force behind your thighs, and keep your lower back stable.

7. Do not hold your breath during the process, keep breathing naturally.

8. Then, slowly start from the lumbar spine to the buttocks, allowing the empty buttocks to return to the ground.

If you want to strengthen the training strength, you can do this:

1. Push your hips up and then lift the single foot.

2. Change another foot and repeat the above action.

Tian Yudi Instructor reminds that if you feel uncomfortable during the training process, you must stop your movement immediately. In addition, in order to ensure correct movements and the muscles are applied in place, it is recommended that the public consult professional fitness training suggestions. Only in this way can the result be twice as effective. Under the guidance of professional coaches, the training effect will be better.

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(Responsible editor: Ye Zicen)