Both men and women want to have plump and sexy hips, but which one should be used for so many hip raising methods? In fact, it is not difficult to raise your hips quickly and scientifically, but the premise is that you need to understand the anatomy of hip muscles first, and then use yoga for scientific and effective practice.
We all know the three muscles of the hip: gluteus maximus, gluteus medius and gluteus minimus.
According to common sense, if you want to raise your hips, practice these three muscles of your hips.
Of course, their contribution rate to your hips also shows a large, medium and small gradient.
Because gluteus maximus contributes the most, in real life, most people focus on gluteus maximus.
The practice of gluteus maximus can really make the hips bigger, but if the practice is only on the gluteus maximus, it can not make the hips upturned.
The hip practice will be more upturned only by adding the gluteus medius and gluteus minimus.
1.
Target muscle: gluteus maximus is the largest and strongest muscle in the gluteal muscle group.
The extension of the back of the thigh and any hip flexion will stimulate the gluteus maximus.
Yoga poses to strengthen gluteus maximus include warrior I, Warrior III, single leg forward flexion and extension, magic chair, tiger, etc.
2.
Target muscle: the middle gluteal muscle is fan-shaped and located outside the iliac bone.
When fixing, the thigh is abducted.
Exercising the middle gluteal muscle will make the upper side of the hip stronger, so as to shape a round and upturned hip.
The weakness of middle gluteal muscle will directly affect the overall beauty of the hip, and it is also an important reason why the hip will not be full enough.
Yoga postures to strengthen the gluteus medius include tree pose, bird King pose, half moon pose, side plate pose, etc.
3.
Target muscle: the gluteus minimus is located deeper than the gluteus medius.
The front part of the gluteus minimus is closely combined with the gluteus medius.
Therefore, it mostly moves with the gluteus medius.
The gluteus minimus muscle is not a functional muscle, but a synergistic muscle that assists the function of the gluteus medius muscle.
Yoga postures to exercise gluteus minimus include: anti inclined plate, bridge, bow, locust, camel, etc.
Remember, when doing yoga, don’t compare with others or work hard to do a more perfect pose.
The feeling a person brings to you is more important than what it looks like!..
