Cách dễ nhất để tải video Lemon8 và tải ảnh từ ứng dụng Lemon8
Máy tính: Nhấp chuột phải và chọn "Save link as..." để tải xuống.
PHOTOS | |||
JPEG | Tải xuống | ||
JPEG | Tải xuống | ||
JPEG | Tải xuống | ||
JPEG | Tải xuống | ||
JPEG | Tải xuống | ||
JPEG | Tải xuống | ||
JPEG | Tải xuống | ||
JPEG | Tải xuống | ||
JPEG | Tải xuống |
🧠Understanding Your Glute Anatomy🍑
Gluteus Maximus: The Powerhouse 💪
🍑Largest muscle with a wide origin from tailbone to iliac bone.
🍑Inserts into iliotibial band and back of femur.
🍑Primary hip extensor for that booty lift!
Gluteus Medius: Pelvic Stabilizer & More 🔄
🍑Half the size, located under gluteus maximus.
🍑Originates from iliac bone, inserts on the femur.
🍑Stabilizes pelvis and performs hip extension, abduction, and rotation.
Gluteus Minimus: Small But Mighty 🌟
🍑Smallest muscle beneath gluteus medius.
🍑Originates from iliac bone, inserts on front of femur.
🍑Assists in pelvis stabilization, abduction, and internal hip rotation.
⏩Speed of Glute Muscle Growth⏩
A typical rate is about a 10% increase in muscle thickness over 2–3 months of squat training, applicable to both trained and untrained individuals.
❤️🔥Effective Glute Exercises❤️🔥
🍑Squats: The royal move for hip extension and muscle building.
Substitutes: Front Squat, Leg Press, Barbell Hip Thrust.
🍑Barbell Hip Thrust: Heavy-duty isolation targeting hip extension.
Substitutes: Hip Thrust Machine, One-Legged Hip Thrust.
🍑Romanian Deadlift: Peak resistance in different angles.
Substitutes: Stiff-Legged Deadlift, Kettlebell Swing.
🍑Bulgarian Split Squat: Quad and glute magic, dynamic motion.
Substitutes: Barbell Lunge, Dumbbell Lunge.
🍑Banded Side Kicks: Target hip abductors dynamically.
Substitutes: Hip Abduction Against Band, Hip Abduction Machine.
Glute Workout example💪:
Squat: 3 sets x 5 reps
Barbell Hip Thrust: 3 sets x 8 reps
Romanian Deadlift: 3 sets x 12 reps
Bulgarian Split Squat: 3 sets x 15 reps/side
Banded Side Kick: 3 sets x 20 reps/side
Ready to sculpt those glutes? Let's get to work! 🚀
#gluteworkout #glutetransformation #glutes #glutegrowth #glutetransformation #healthylifestyle2024 #Fitness #lemon8creator #workout #gymworkout