How to shape a man’s sexy buttocks

　　The following article will share my experience with you on how to shape a man’s sexy buttocks and a man’s sexy buttocks.

　　Factors influencing the appearance of men’s sexy buttocks

　　The gluteal muscles are one of the largest muscle groups in the human body. Together with the thigh muscles, they become the most powerful muscle group. The main factors that determine the shape of a person's buttocks are the following three points:

　　Pelvic width - A wider pelvis makes the gluteal muscles spread over a larger area, making it more difficult to form a concentrated bulge shape. The beautiful “buttocks” of many sprinters and ball players are inseparable from their narrow pelvises. This is an innate factor that cannot be changed artificially.

　　The degree of development of the gluteal muscles - whether the gluteal muscles are developed is the decisive factor in the shape of the buttocks. We can use our own efforts, such as exercise , to develop the gluteal muscles. Well-developed gluteal muscles can "clearly define" the junction between the upper end of the buttocks and the waist, and the junction between the lower end and the legs, forming a "bumpy butt".

　　Body fat thickness – The buttocks are one of the areas most susceptible to fat accumulation. If there is too much body fat, even the most developed muscles will be covered up, blurring the boundaries between the upper and lower ends of the buttocks, thus affecting the shape of the buttocks. This is especially detrimental to people with shorter legs. But you can reduce body fat and improve the appearance of your butt through aerobic exercise.

　　Therefore, if you want to have a solid and upturned buttocks, you can only work hard on both muscle gain and fat loss. The method and intensity of exercise are very important.

　　How to shape a man’s sexy buttocks

　　Since the gluteus maximus is a large muscle group with low intensity, repeated exercises will not produce satisfactory results. Just like developing other large muscle groups. Glute muscle exercises must reach a certain intensity to be effective. Some good exercises are as follows:

　　Squat ——Weighted squats work both your quadriceps and glutes, but for your glutes, squatting deeper is more important than squatting heavier. The squat that most people often do with the thigh parallel to the ground at 90 degrees mainly affects the quadriceps muscles, while the squat with several hands reaching the thigh to the calf stimulates the gluteal muscles even more. Since the squat is deep, the weight used must be lighter, but it must also reach failure intensity of 6-10 times per set. When you squat deeply, your upper body will inevitably lean forward. It is normal for your upper body to lean forward 20-30 degrees. Helps the gluteal muscles to participate more in the work.

　　Said Ju ——Like squatting, when using leg presses to train your gluteal muscles, you should also increase the range of motion as much as possible, that is, when bending your knees, try to bring your knees as close to your chest as possible. But you must pay attention to a safety limit, which is not to allow the tailbone to roll forward away from the cushion. This is important because rolling your tailbone forward can injure the lower lumbar spine. Another way to increase the load-bearing degree of the gluteal muscles is to put the foot as high as possible (lying) or forward (standing) on ​​the pedal, or even just use the heel to push up. This method also applies to Smith machine squats (standing forward) and leaning squats.

　　Weight-bearing lunges and squat walks ——Hold dumbbells at your sides with both hands and take a step forward. Squat down until your front thigh is parallel to the ground. Kick your back legs hard and take the next step forward. The kick-off phase of this movement is 100% done by the gluteal muscles, so it is a very concentrated glute muscle exercise. Do 15-20 steps on each side as 1 set. The key point of the movement is to keep your upper body upright at all times and not lean forward or backward. When forming a lunge, the back heel should be raised and the steps should not be too large.

　　Take steps ——An obvious phenomenon is that the gluteal muscles of sprinters are more developed than those of long-distance runners. One reason is that short-distance running is more intense than long-distance running and requires a stronger back-pedaling action. Therefore, adding high-intensity speed running to the aerobic exercise of running will definitely benefit the development of the gluteal muscles. For example, add 10 times of 100 meters at full speed to long-distance running, or 6 times of 200 meters at full speed. Do not stop between groups, but jog 300 or 400 meters to relax. It should be noted that fast running must be carried out after sufficient warm-up. The entire exercise can be a 2000-meter warm-up jog, 100-meter full-speed runs followed by 300-meter relaxation runs, and after 10 times, end with a 2000-meter jog (if you feel that this training plan is too intense, you can reduce the amount appropriately according to your own situation).

　　Speed ​​skating (inline skating or speed skating) ——Since the movement of skating is more forward than running, it is more effective in strengthening the gluteal muscles. The principle of practice is that the whole process must include an all-out sprint. Just like running, you can practice speed skating with alternating fast and slow speeds. The total time is about 40 minutes, including warm-up, speed changes and relaxation.

　　Things to note

　　Practitioners need to be reminded that whether they are doing strength exercises or aerobic exercise, the above-mentioned exercises put a lot of pressure on the knee joint. Practitioners must have a certain training foundation to withstand it. The effectiveness of exercise depends primarily on the quality of the exercises rather than the time and frequency. Flexibility stretching exercises after practice cannot be ignored, especially the gluteal muscles, biceps femoris, and back muscles. Good flexibility can protect you from injury.