Dumbbells are one of the most commonly used sports equipment in our lives, and they are also very effective exercise equipment. There are many parts that dumbbells can exercise, and the movements are also very rich. Basically, anything we want to exercise can be achieved with dumbbells. So let’s take a look at what are the dumbbellbutt training movements?

Dumbbell weighted squat

At the beginning, we grabbed the dumbbell with both hands and placed it on the On both sides of the body, open your legs as wide as your shoulders. When we squat down, lift the dumbbells upwards and do front raises with both hands. When we stand upright, we put our hands down and return to a relaxed state. The movements should be performed in groups of 30, and 2 to 3 groups can be completed each time. The reason why this movement can exercise our buttocks is because when our body squats, the buttocks are tilted back, which can achieve Butt lifting effect.

Dumbbell straight-leg deadlift

At the beginning, we also held the dumbbell with both hands, and at this time our legs were spread as wide as our shoulders. When we leaned down, Grasp the dumbbells with both hands, let them hang naturally, and keep your body as low as possible. The legs should always be kept straight, and the hands should be as close to the ankles as possible. At this time, our hips are tilted back and upward, which can stretch the hips well and strengthen this part of our muscles. .

Dumbbell weight-bearing glute bridge

The main exercise function of the glute bridge movement is our buttocks. At the beginning, we put our hands on both sides of the body and let the body lie flat on the yoga mat. At this time, keep your body relaxed and bend your legs at the knees. At this time, hold a dumbbell in one hand and fix it above our abdomen, and support it on the ground with the other hand. At this time, our waist and buttocks can lift up from the ground. And slowly our backs are not in contact with the ground, only our feet, shoulders and head are in contact with the ground. Keep our body in the shape of a glute bridge and hold on for 30 seconds before relaxing.

The above is about the training method of using dumbbells to exercise the buttocks. These movements are relatively simple, but the exercise effect is very good. It can give our buttocks a good exercise, make the buttocks look good, and the overall body shape looks more natural. good.