Cycling can lift the buttocks?

Nowadays, more and more people are riding bicycles to get around and exercise, so this fitness exercise is becoming more and more popular and loved by everyone. And we all know that cycling can help you lose weight, so can cycling help lift your buttocks? Can cycling lift the buttocks?

Can cycling lift your buttocks?

You can get your buttocks up by riding a bicycle. There is slow cycling and fast cycling, and there is a sprint phase. Therefore, this process, dynamic cycling is a combination of aerobic and anaerobic exercise, both to burn calories, but also to break down fat to provide energy for muscle activity. And dynamic cycling seat and hip as the main support point, riding a dynamic bike can make the hip muscles fully involved in the exercise process, burning fat, the buttocks also have fat loss and shaping, buttocks effect.

What to pay attention to when riding a bicycle to lift the buttocks effect is good

Hip and leg together with force

The main purpose of cycling is to exercise the lower body, so the muscles of the waist and buttocks and thighs must be activated at the same time during the entire exercise process, so that the effect of shaping the buttocks can be achieved.

Pay attention to the posture when riding a bicycle

The posture of the exercise has a very big impact on the effect of exercise, riding a motorcycle is no exception. First, adjust the height of the seat, stand in the rear of the bike seat side, lift the thighs near the seat side of the thighs parallel to the ground, the height of the seat should be the same as the height of the front of the thighs. Then let the upper body as far forward as possible, the hips sit back, similar to the principle of leverage, so that the posture more fully exercise the thighs and buttocks muscles.

Doing these 4 steps can accelerate the hip shape

To have a better shaping effect on the buttocks, in addition to the sitting posture, you should also pay attention to the foot movements. In general, it can be summarized as "stirrup", "pull", "lift", "kick" four steps, that is, using the gluteus maximus muscle Then pull the pedal back with the help of the biceps femoris, then lift the leg with the force of the iliopsoas muscle, and finally kick back to the starting position with the force of the quadriceps.

Other actions that can lift the buttocks

Pelvic lift

Prepare posture: lie on the ground (mat), hands flat on both sides of the body, palms facing down, both feet flat, the distance between the feet and the same width across. Exercise action: keep your head and hands close to the ground, lift your hips (pelvis) and tighten your glutes. Frequency: do 3 sets of 12 reps each, with 1 minute rest between each set. Suggestion: Do not let your hips hit the ground during the exercise. Inhale when tightening the glutes and exhale when relaxing.

Knee lift

Prepared position: kneel on both knees, arms propped up on the ground, hands shoulder-width apart, knees positioned in line with the waist. Exercise action: one leg extended back, curved up at an angle of 90 degrees, thighs parallel to the ground, and then exhale while lifting this leg upward. Frequency: do two groups, each group of each leg to do 8 to 10 times. Suggestion: Tighten the abdomen throughout the exercise.

Full body exercises

Preparation position: Lie on the floor with your arms flat on your sides, palms facing down, and bend your knees. Exercise movements: lift the pelvis, low back, thighs and chest. Raise one leg, keeping it perpendicular to the waist, and then lower it back to the floor. Frequency: Do two sets of 10 reps on each side, left and right. Suggestions: Tighten your hips throughout, keep your neck flexible, and keep your pelvis as parallel to the ground as possible.