私人教练——臀部大腿训练方案（from ace）

jacky

一、热身阶段：

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	Dirty Dog Perform 12-15 repetitions with each leg, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Glute Bridge Perform 12-15 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details

二、训练阶段：

	Hip Hinge The purpose of the exercise is to improve the hip range-of-motion and strengthen the hip extensors. Use a dowel rod, or a lightly weighted bar—the bar will help maintain a neutral spine so that the hips are the primary joint in motion. Perform 6-12 repetitions, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Dumbbell Step-up Select a weight that will be challenging. Count right-foot/left-foot as 1 repetition; for an additional challenge, pause, and balance to hold the position for 2-3 seconds. Perform 6-12 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Dumbbell Front Squat Select a weight that will be challenging. Perform 6-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Side Lunge To increase the difficulty hold one dumbbell in each hand by the shoulders (similar to the dumbbell front squat exercise), select a weight that will be challenging. Count right-foot/left-foot as 1 repetition, perform 6-12 repetitions, rest 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details
	Glute Activation Lunges Learn this exercise without any weight; the goal should be to complete 12-15 repetitions. Once the exercise can be completed for 15 repetitions to each side, select a single dumbbell that will be challenging and hold that in front of the chest. Count right-foot/left-foot as 1 repetition, with resistance: perform 6-12 repetitions, rest 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details

三、放松阶段：

For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.
	Downward-facing Dog Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details
	Cobra Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times. View More Details

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微博评论

臀部肌肉力量的足够可以避免股二头肌肉在奔跑动作中伸髋角色的参与度，从而减少股二头肌肉损伤的分享系数，臀大肌练起来！

来自 运动医学诊所 的新浪微博

微博评论

臀部练习时一定加进去

来自 dentist-fairyliu 的新浪微博

山高峰远

臀肌力的训练需要针对性的方法。

湖南-阿实

  求中文的解释