As a fitness instructor, I can give you some advice to help you practice your ass.

Strength training

Strength training is very important to practice ass-lifting. You can choose instrument training or self-weight training, such as squat, hard pull, one-legged hip bridge and so on. These exercises can stimulate the growth of hip muscles, thus making the hips more compact. Train 2-3 times a week, choose 2-3 movements each time, and do 3-4 groups for each movement. Each group was repeated 12- 15 times.

When carrying out strength training, you need to pay attention to the following points:

Correct posture. For example, when squatting, your feet are shoulder-width, your toes are slightly extended, your knees do not exceed your toes, your hips shrink backwards, and your body is straight. For example, when pulling hard, the toes should be shoulder width, the arms should be straight, the waist should be straight, and the hips should be retracted.

Gradually increase the weight and difficulty. After mastering the correct posture and movements, you can gradually increase the weight and difficulty, thus stimulating more muscle growth.

Pay attention to breathing. During strength training, you need to pay attention to breathing. Inhale when squatting or pull-ups, and exhale when ascending or descending, which helps to stabilize the body and avoid accidental injuries.

aerobic exercise

Aerobic exercise is very important for slimming and hip lifting. You can choose brisk walking, running, elliptical machine and other aerobic exercises, 3-4 times a week, lasting 30-45 minutes each time. Aerobic exercise can accelerate metabolism, help reduce fat, and thus better show your ass.

When doing aerobic exercise, you need to pay attention to the following points:

Choose the exercise that suits you. Different aerobic exercises have different physical loads, so you need to choose the appropriate exercise mode.

Keep the right posture. For example, when running, keep your body straight and your arms swing naturally. Don't hold the treadmill with your hands. Such as elliptical machine, toe forward, keep your waist straight, and don't bend it.

Gradually increase the intensity and time. After mastering the correct posture and movements, you can gradually increase the intensity and time, so that your body can get better exercise.

Stretching training

Stretching training can help the body relax and enhance the flexibility of hip muscles, so as to better carry out strength training and aerobic exercise. You can choose hip muscle stretching training, such as butterfly stroke, spinal torsion and stretching against the wall. Carry out stretching training 2-3 times a week, each lasting 10- 15 minutes.

When stretching training, you need to pay attention to the following points:

Pay attention to warm up. Before stretching training, simple warm-up exercises, such as brisk walking or skipping rope, are needed to help muscles relax better.

Control the intensity. During stretching training, it is necessary to control the strength of stretching to avoid muscle strain caused by excessive stretching.

Keep breathing. During stretching training, you need to keep breathing, and you can gradually deepen stretching when exhaling, so that your body can get better stretching.

Reasonable diet

A reasonable diet is also very important for practicing ass-lifting. We should pay attention to control the overall calorie intake, ensure the balanced nutrition of three meals, try to eat less foods with high calorie, high fat and high sugar, and eat more healthy foods such as vegetables, fruits and fish. At the same time, we should pay attention to ensure adequate intake of protein to support muscle growth and repair.

When carrying out diet control, you need to pay attention to the following points:

Control calorie intake. You can make your daily calorie intake according to your physical condition and goals, so as to avoid excessive intake and overload your body.

Keep your diet diversified. It is necessary to ensure the balanced nutrition of three meals, eat more healthy foods such as vegetables, fruits, cereals and fish, and avoid the unbalanced nutrition caused by a single diet.

Pay attention to reasonable collocation. You can choose foods with high protein and low fat to meet the needs of muscle growth and repair, such as lean meat, eggs, bean products and so on.

It takes time and patience to practice kicking ass, but as long as you persevere and train in the right way.

Diet control, you will succeed. Don't be too eager for quick success, give yourself enough time and space to achieve your goal step by step. At the same time, don't forget to reward yourself, such as eating your favorite food after completing a week's training plan, which will make you more motivated to continue training.

Finally, it takes time and energy to practice ass-butting, but as long as you persist in training and control your diet in the right way, you can certainly achieve your goal. Don't be influenced by other people's achievements. Everyone's body is unique. As long as you work hard, you can be your best self. Believe in yourself, come on!