The former is the hip type slimmed down by aerobic exercise, and the latter is the hip type possessed by strength training. I believe that most girls will choose the latter.
Therefore, girls should do more strength training, especially strengthening hip strength training, in order to improve the hip-leg ratio and shape a beautiful figure curve.
Strengthening hip training can not only strengthen gluteal muscles, improve gluteal line, improve the problem of flat buttocks, but also promote the development of leg muscles and make your legs look longer and firmer.
Strengthening hip training can also activate core muscles, help you stabilize pelvis, improve leg numbness and backache caused by sedentary, reduce the pressure on lower back muscles, and effectively improve health index.
Strengthening hip training can also improve the basic metabolic value of the body. Muscle development can make you consume more calories every day, thus inhibiting fat accumulation and avoiding fat ass elephant legs.
To practice buttocks efficiently, we should pay attention to several details:
1, girls whose body fat rate exceeds 24% will appear obese. Add aerobic exercise to brush fat (jogging, square dance, table tennis, badminton, etc. ) to improve the body's heat output and let the body mobilize more fat to participate in decomposition.
At the same time, you should control the calorie intake, such as changing all kinds of high-calorie foods into low-calorie foods, which can increase the calorie gap of the body and promote the decomposition of fat. Only when the body fat rate drops, can we improve the problem of fat buttocks and restore slim figure.
2. When practicing buttocks, we need to pay attention to protein's supplement. Excessive dieting will make muscles lack sufficient nutrition, and muscles naturally cannot develop healthily.
In order to improve the hip circumference, we need to eat some foods such as chicken breast, fish, eggs, dairy products, etc., supplement amino acid raw materials to muscles, and improve the efficiency of muscle synthesis.
3. Muscle growth takes time, and it is not advisable to exercise the same muscle group every day. Hip training doesn't need to be done every day, just once every 2-3 days, giving muscles enough time to repair.
4. At the beginning of hip training, you can start with low-load training, slow down the exercise speed, and feel the stress on gluteal muscles. With the development of muscles, the load-bearing level will gradually increase, which can give muscles greater stimulation and avoid the bottleneck of muscle development.
Let's share a set of efficient hip training to help you carve gluteus maximus, gluteus medius and gluteus minimus in all directions, so that you can practice full and round hips faster.
Action 1: Do barbell squats 15 times and repeat 3-4 groups.
People who don't have barbells can choose dumbbells for weight-bearing squats, and novices can also start with freehand squats.
Action 2: elastic belt swings his legs left and right 10 times, repeating 3-4 groups.
Action 3: Stand on each side behind elastic belt for 15 times and repeat 2-3 groups.
Action 4: Kneeling posture: elastic belt hip abduction 15 times on each side, repeated for 2-3 groups.
Action 5: Squat on each side of the load-bearing side 10 times, and repeat 2-3 groups.
Action 6: Oblique retreat, squat on each side 10 times, repeat 3-4 groups.