臀中肌训练方法

To train the gluteus medius muscle, you can incorporate exercises such as:

1. Side-lying leg lifts: Lie on your side with your legs stacked on top of each other. Lift the top leg towards the ceiling, keeping it straight, then lower it back down. Repeat for several reps before switching sides.

2. Clamshells: Lie on your side with your knees bent and feet together. Keeping your feet together, open your top knee towards the ceiling, then close it back down. Repeat for several reps before switching sides.

3. Hip abductions: Stand upright and lift one leg out to the side, keeping it straight. Slowly lower it back down and repeat for several reps before switching legs.

4. Bulgarian split squats: Stand facing away from a bench or elevated surface. Place one foot on the bench behind you and lower into a lunge position with the front leg. Push back up to the starting position and repeat for several reps before switching legs.

Remember to perform these exercises with proper form and gradually increase the intensity as you progress.