To lose weight, you must first wake up your buttocks! Muscle Mom: Deadlift first, then squat

If you want to lose weight successfully, in addition to controlling your diet and being active, creating a "wake-up butt" is an indispensable key! As for, what should you do if you want to effectively exercise your buttocks muscles? Muscle Mom suggests that in addition to the recently popular squat movement, beginners may wish to start by learning the "deadlift" movement that helps to correctly use the hip mobility group. It is safer to proceed step by step!

Want to lose weight successfully? Should you train your butt first? Muscle Mom said this~

To lose weight successfully, why should you start with buttocks exercise? The muscle mom, who holds the ACE (American Council on Exercise) CPT certification, wrote in her book "Make Your Butt Smile: Essential Training for Body Age-12 Years Old, Improving Back, Back and Knee Pain, and Reshaping Your Buttocks!" ” mentioned that this is because moderate exercise of the gluteal muscles can not only help improve daily life functions and promote physical health, but also make the human body more powerful to engage in more sports-related training.

Take the common weight loss exercises as an example. In addition to aerobic exercises that require the use of the buttocks, lower body exercises are also indispensable when doing strength training. In particular, many lower body training movements are often not supported by thigh muscle strength alone and must rely on the performance of the hips for assistance. In addition, the lower body accounts for half of the human body. If the calorie consumption is increased through appropriate exercise, it will naturally help to build muscle and reduce fat.

There is a science to successfully training your gluteal muscles! Learn to deadlift first, then squat without NG

When it comes to training the buttocks and effectively exercising the buttocks muscles, many people will immediately think of the "squat" action. However, Muscle Mom reminds that although correct squatting movements can help create a perky butt and strengthen leg lines, since squatting is a multi-joint exercise, it is also crucial to do it correctly, use the right force points, ankle joint range of motion, and whether the buttocks can fully participate in the force.

Most beginners often have difficulty mastering the squat movement and do not know how to use the strength of the hips. It is recommended that people learn deadlifts before challenging squats. Learning to properly use the hip mobility group may be easier than doing squats directly.

In the Romanian deadlift, the knee joint moves less and the hip joint is the dominant force. When you lie down with your upper body straight, the buttocks and hamstring muscles stretch; when you stand up straight, the buttocks and hamstring muscles contract and shorten. (Photo provided by Sancai Culture)

Romanian deadlift

Muscle Mom pointed out that lower body exercises are divided into two types of movements: pushing and pulling. Among them, squats are pushing movements, which use the knee joints and quadriceps a lot; while Romanian deadlifts are pulling movements, which mainly move the hip joints, buttocks and hamstrings.

How to do it: Keep your calves perpendicular to the ground, push your hips back, and lie down with your upper body straight.

TIPS: In Romanian deadlift, the knee joint has less movement and the hip joint is mainly dominant. When you lie down with your upper body straight, the buttocks and hamstring muscles stretch; when you stand up straight, the buttocks and hamstring muscles contract and shorten. Therefore, it is an exercise that helps train the buttocks and hamstring muscles.

When doing a deadlift, not keeping your upper spine straight or pushing your knees forward when you bend your upper body are not correct postures. (Photo provided by Sancai Culture)

Wrong posture: When doing deadlifts, if the upper spine is not kept straight, or if the knees are pushed forward when the upper body is bent over, these are not correct postures.

If you still can't get the hang of it, it's recommended that you don't rush into doing deadlifts with weights. Try learning similar movements first; for example, hip flexion activates the hips and core, building the foundation of athletic ability! (Photo provided by Sancai Culture)

[Tips]: If you still can't get the hang of it, it's recommended that you don't rush into doing deadlifts with weights. Try learning similar movements first; for example, hip flexion activates the hips and core, building the foundation of athletic ability! Once you learn the hip flexion movement, you should notice that the range of motion for the deadlift will be affected by the softness of the back of the leg.

Look here! Correct squatting should meet 3 indicators

As for, after learning the deadlift, if you want to challenge the squat movement, how do you check whether you are doing it in standard way? In this regard, Muscle Mom said that if you want to effectively perform squats, the first key is whether the gluteal and leg muscles are exerting force correctly. Therefore, a good squat movement requires the following three elements:

A good squat movement requires the following three elements. (Photo provided by Sancai Culture)

Requirement ①: Squat until your thighs are parallel to the ground, or slightly below the parallel line.

Requirement ②: The upper body and calves are parallel, and the heels do not leave the ground.

Requirement ③: The knee is aligned with the second toe.

The picture shows the NG squat action! (Photo provided by Sancai Culture)