◆ Gluteus maximus

Starting point: external iliac bone, posterior gluteal line, thoracolumbar fascia, sacrococcygeal bone and coccyx, and some ligaments (sacrtubercle ligament, sacrospinous ligament, sacrococcygeal ligament).

Features: gluteal muscle tuberosity and iliotibial tract

Main functions: extension and external rotation of hip joint.

Innervation: Inferior gluteal innervation

Many people on the internet have been advocating no squat and no ass. Of course, this can't be called wrong. Squats do stimulate our hip muscles, but more girls have thicker legs than hips!

There are still a large number of people who have been using the front side of their thighs because they can't find the strength of their hips. In the end, not only did the hips not change, but also a pair of "Kirin legs" grew, especially those who have been doing weight-bearing squats. The muscles in the front of their thighs have gradually developed. Visually, they can't cover their bulging muscles with any clothes, which is very ugly!

Many people's fitness effect is not ideal, just because they have not found a scientific method. Many girls want perfect hip lines. Let me share this set of movements with you, which is very helpful to improve the hip line. I hope I can help you.

The main content of today's article

● Know an ass goddess.

● Understand the four hip types.

● Share a set of hip exercises.

Song Yuxin, the goddess of flowers, was born in 1994 and loves fitness. Because of the popularity of fitness photos on the Internet, she is called "Fitness Master", "King Kong Barbie", "Hip God" and "Internet Red Man" by the media and netizens, and she is the first fitness goddess in China. She is also the owner of a startup company.

Hand-tattooed flower arms, together with her husband Deng Zihang, are called "fitness enthusiasts". Selected as the runner-up of women's module in 20 16 China men's most beautiful anchor TOP50 and 20 17 Longteng elite supermodel competition.

In her social dynamics, we can see many photos of fitness. Her figure is not bony, but looks quite plump, especially her proud double peaks and perfect hip curve.

Many people call a beautiful ass "peach butt", but her ass has completely surpassed the category of "peach butt" and has simply become a plump ass like "watermelon butt", which is really fascinating.

After hard training, Song Yuxin became more and more fit, with developed gluteal muscles, tight and powerful limbs, slender waist and a coke bottle figure. In order to prove herself, Song Yuxin also filmed her own fitness video and uploaded it to the Internet, showing her muscles openly with netizens. With its outstanding appearance and proud figure, it has gradually won the love of many netizens.

Understand four hip shapes ◆ Inverted heart shape

Inverted heart-shaped buttocks (heart-shaped upside down) are generally considered to be beautiful and ideal buttocks, characterized by a thin waist and full buttocks, and the waist-hip ratio is close to the ideal 0.7. It's what people often say, peach ass!

◆ V-shape

V-shaped buttocks are generally regarded as unsightly buttocks, which are mainly caused by fat accumulation in the waist and thighs. From the perspective of plastic surgery, improving V-shaped buttocks is also a great challenge.

◆ Square

From the side, the square buttocks are often flat and even masculine. Plastic surgeons reported that it was a hip shape, and the complaint rate was high.

◆ Round

In the eyes of plastic surgeons, although round hips are also attractive, they are not as popular as heart-shaped hips.

Those who are thin, the muscles and fat of buttocks are not well developed, or the overall hip size is acceptable, but the fullness is not enough to lack the hip peak, so they can strengthen the curve feeling of buttocks by enriching their hips.

Let's share a set of Smith's hip exercises: Action 1: Smith squats.

Squat is the golden movement of hip training, but many people find it difficult to control their balance in free squat, or they can only take freehand squat in order to control balance and stabilize their center of gravity. Using Smith frame can make you pay more attention to the strength of hips and thighs, so as to achieve better shaping effect. Action two, Smith lunges.

Lunge is a very good hip and leg exercise, but some people find it difficult to keep their balance when practicing. Using Smith frame can solve this problem well and let you concentrate on shaping. Action 3: Smith tugged at his leg.

Hard pulling is a compound action, which can exercise many muscles. By adjusting the posture or force mode of hard pull, we can strengthen the training of muscles in a certain part, and hard pull under the crotch can strengthen the stress sense of our hips and achieve better shaping effect. Action 4: Smith kicks the donkey.

Kicking the donkey with one's own hands is a very good ass-lifting action, but the intensity of self-weight ass-lifting is too small. Muscle growth needs enough stimulation to really make muscles bigger. Smith's frame perfectly increases the intensity of donkey kicking, making the effect of donkey kicking more obvious.

Today's sharing is over here!