If I ask you, what is the sign of a girl's sexiness? That's definitely butt-butting. Countless girls want to practice their satisfied ass in the gym, but they always fail. It's not that you don't work hard enough, but that you don't know how to get your ass up. Today, let's see what to do with you.

Anatomically speaking, there are three kinds of gluteus maximus muscles, namely gluteus maximus, gluteus medius and gluteus minimus. These three muscles are layered from the inside out. As the name implies, we can know from the name of the muscle that the gluteus maximus is the largest and gluteus minimus is the smallest.

Gluteus maximus, gluteus medius and gluteus minimus are also responsible for hip abduction and internal and external rotation, but the difference is that the latter two functions are stable.

Have you ever seen a girl practice her hips desperately, but the bigger her hips are, the more droopy they are? And I will tell you every time I finish practicing, it is very painful to practice, and I will feel the pain of delay.

But she didn't see that the lower eaves of her hips had hung down, and the drooping lines made everyone look as if their legs were short. What's even more frightening is that hamstring muscle is the dominant exercise when practicing buttocks, while buttocks are only the auxiliary exercise. Strong hamstring muscles after training make beautiful women start to use them? Knee hyperextension? Standing posture, so the root of thigh becomes so thick that we can't tell the difference between hip and thigh? The dividing line? Where is it?

So how can we make our hips tilt? How can I make my hips plump and round? The answer is to practice your gluteus medius.

So how can you practice to make your hips plump and round?

1. Evaluate your pelvic position.

Although the goal is the gluteus medius, please remember that some of its functions overlap with the gluteus maximus, so it is necessary to involve the gluteus maximus, at least to ensure the correct exercise mode first. Oblique pelvis and blinking pelvis obviously can't effectively affect hip and gluteus medius insufficiency? Employment? Foundation.

2. Hips move first, hamstrings move later.

There is nothing wrong with the exercise mode. Let's see if the muscle movement sequence is normal. Whether the gluteal muscles and hamstring muscles were robbed. Work? We should all give our full support to the work of gluteal muscles, and don't let hamstring muscles rob us? Work? Make it stronger and stronger.

Here we provide a small test method for ladies:

Bend down on the yoga mat; Let friends put their hands on the hamstring muscles behind the hips and thighs respectively; Stand up straight and see which hand of your best friend feels your muscle contraction first. If your hips contract first, congratulations, you can start practicing. If your leg contracts first, you should activate it more.

3. Practice the gluteus medius.

Since humans walked upright, the gluteus medius muscle has always been the most important muscle, and the stability of each step is provided by them. When we ignore this gluteus medius muscle because we don't exercise regularly, the phenomenon of hip dryness and knee joint overstretching will be highlighted. How should I practice?

First, practice the gluteus medius, practice more abduction movements, make clear the goal, increase the weight and increase the load training.

Beautiful hips are the dream of many girls, but it is not so easy to practice hips. You need to pay attention to many details. During hip training, look at your hip shape every day and see how your posture is practiced. Only in this way can you make a more targeted hip training plan, pay attention to constant adjustment, make the most suitable training plan for yourself, and make clear your own goals, so as to help you practice a plump and round ass.