臀部是腰与腿的结合部。这里,由两个髋骨和骶骨组成骨盆,外面附着有肥厚宽大的臀大肌、臀中肌和臀小肌,以及体积相对较小的梨状肌。臀部肌肉主要起着稳定腰部和膝关节的作用,良好的臀部肌肉力量可以降低腰部和膝关节伤痛发生的概率。这项练习共8个动作,可根据个人能力选取6至8个。每个动作持续20至40秒,共做1到2大组。注意:练习过程中,一定要控制好腰的位置,不能够用腰部来进行代偿。同时,一定要根据自己的身体状况量力而行。动作一侧卧,上面那条腿的脚靠在下面小腿一侧保持不动,膝关节上下摆动。 The buttocks are the joints of the waist and legs. Here, the pelvis consists of two hips and sacrum, with the large, gluteus maximus, gluteus medius and gluteus maximus, and the relatively small piriformis attached to the outside. The buttocks muscles mainly play the role of stabilizing the waist and knee joint, and good hip muscle strength can reduce the probability of occurrence of waist and knee joint pain. There are 8 moves in this exercise, 6 to 8 depending on your ability. Each action lasted 20 to 40 seconds, a total of 1 to 2 large group. Note: During the practice, we must control the position of the waist, can not be compensated with the waist. At the same time, we must act according to their own physical condition. One side of the action lying on the leg above the legs on the lower leg to stay motionless, knee swing up and down.