With the diversification of people's aesthetics, more and more people begin to pay attention to fitness. Fitness is not only a healthy concept, but also a new lifestyle and aesthetic way. Nowadays, more and more people think that tight lines and strong muscles are the standards of health and beauty. So, now many people's? Lose weight? The goal has changed from simple weight loss to fat reduction and shaping. Beautiful hips can make people look longer legs and have a stronger sense of the lower body. More and more people are beginning to pursue it? Peach butt? Strive to create a beautiful waist-hip ratio. So what can be done to effectively train the buttocks? Let's share some of my own common methods, hoping to help everyone.

The first one: squat

Squat is a well-known fitness action, which can effectively exercise the buttocks. Many people do hundreds of squats every day, only to find that their hips are not good-looking, but the more they practice, the uglier they get. Why? Squat is a simple action, but it also needs action. If you ignore its action requirements, then there is no way to effectively stimulate the buttocks. Squat has two main points. The first one is to remember to hunch over and stand up straight when squatting. Another note is the squat range. Generally speaking, the deeper the squat, the greater the stimulation to the muscles. But for beginners, you can't be too reluctant, you can step by step. If you are already familiar with this movement and can complete it perfectly, you can consider squat with weight, and the effect is better.

The second one: lunge squat

This is also a common hip movement, which can effectively stimulate the muscles of the hip. The lunge squat adopts the way of asymmetric force between left and right legs, which is of positive significance to training core strength. Generally speaking, because it is easier to lunge and squat, you can add a barbell to increase the resistance during training, and the training effect is better. When doing an arrow squat, pay attention to chest and abdomen, and don't bow your back with your chest.

The third one: static hip bridge

This action can be done in bed by yourself, which is a very suitable training action before going to bed. The practice is to lie on your back on the mat, support your body with your legs apart, then slowly lift your hips up, and then try to keep the time. This action can effectively stimulate the buttocks and has obvious shaping effect on the buttocks muscles. This action is relatively simple, but there are also precautions. When doing static hip bridge, we must be careful not to use the strength of the waist excessively, especially not to straighten the waist excessively in order to achieve the effect. The static hip bridge should use the strength on the hip, not the strength on the waist.

If you want to practice beautiful hip lines, you still need to persist for a long time. There are many actions to train buttocks, such as squat, step squat, dynamic and static hip bridge and so on. If you simply want to change the ugly hip shape, then you can practice several groups of movements at will every day. Want to reach the perfect level of peach buttock, need professional equipment training.