How do girls practice ass without showing thick legs? The benefits of exercise can be enjoyed for a lifetime. Exercise can lower the blood sugar of the body. People who don't exercise often should pay attention to these points, and the effect of losing weight is also obvious. Let's see how girls can practice their ass without showing their legs.

How do girls practice buttock without showing leg thickness 1, and the hip extension is greater than the knee extension?

In compound movements (such as hard pulling), if you want to stimulate the buttocks more than the legs, there is a trick: the range of hip extension is greater than that of knee extension. In other words, it needs hip movement, knee assistance and overall movement of lower limbs.

2. The whole knee joint is stable.

In the process of doing movements, in order to ensure the safety of training and maximize the training effect, we can't change the spatial position of the knees and move back and forth. To do this, we need strong knee stability and core stability. After all, the body is a connected whole. Maybe you need to add some freehand knee stability training before you officially start hip training, or during your daily training.

3, need to activate the abdomen

First of all, after the abdominal strength and lower back muscles are tightened, like two pieces of small armor, the upper body can be kept straight (the waist is not convex, and the upper back is not arched); Secondly, keeping abdominal tension can reduce the load of lower back muscles, not only reduce the risk of injury, but also avoid waist compensation.

4. Hip and hip activity before training

Before formal training, you should move your hips and hips. Ten-minute self-weight training (such as alternating backward squat, twisting hip bridge, pushing hip squat, hard lifting knee with one leg, etc.). ) It can not only help you move your iliac joints and hips, but also warm up and give your muscles a signal to start working. After awakening the perception of the buttocks, we can better and more deeply stimulate the part of the force: the buttocks.

5. The change of action rhythm should be flexible.

If you want to kick your hips without thickening your legs, you must deepen the action mode of hip strength. When the movements are not well mastered, the flexion and extension of the knee will unconsciously be greater than that of the hip. Originally, the hip muscles were the dominant force, but they became quadriceps. In order to better control the movements and identify the strength parts, I usually deliberately slow down the rhythm of the first 7-8 movements, taking 3 seconds for centrifugation and 2 seconds for centripetal movement, which is summarized as 3-2; After finding the feeling or feeling that can grasp this action well, adopt the rhythm of 3- 1 I'm exhausted, plus a few quick half-exercises. This group will be sour and refreshing.

6, unfavorable choose overweight weight.

It is said that weight can stimulate muscles better, yes, but that is for top masters who can fully master the movements. Before learning to move, you must use the weight you can control. CMers, we're not going to practice weightlifting. There is no need to call that number.

Practice method

Ilipsoas muscle stretching

1, lunge your right leg and keep your back straight.

2. Move the center of gravity forward.

3. Lift your left arm and tilt it to the right until the iliopsoas muscle is moderately stretched.

/kloc-Switch sides after 0/5 seconds.

Cats and cows

1, the hand is supported vertically below the shoulder, and the thigh is vertical to the ground.

2, forcibly contract the abdominal muscles and arch the back.

3. Shrink the muscles of the back and back, and make the abdomen stick down.

This is repeated 12 times.

Raise your arms and get down.

1. Put your arms straight on both sides of your head, palms facing each other, and stand upright.

2. Keep your arms and body posture, slowly push your hips back and lean forward.

3. Keep your knees still and return to the original position.

This is repeated 15 times.

Step 2: Hip training

Rotating gluteal bridge

1, lie on your back with your back close to the ground.

2. Heel force raises the hips and turns the thighs slightly outward.

3. slowly return to the original road.

This is repeated 15 times.

Side lunge rotator

1, wide stand distance, toes outward, hands locked chest.

2. Keep your body straight, push your hips back and move to the left.

3. Keep your knees stable, turn left, return to the initial position, and alternate your right legs.

/kloc-Switch sides after 0/5 seconds.

Squat rotator

1, knees slightly bent, feet shoulder width apart, upright.

2. Push your hips back and squat slowly.

3. Keep your knees standing steadily while rotating.

Repeat 20 times.

Quadriceps femoris stretching

1, standing upright on the ground.

2. Bending the knees to the legs has a moderate pulling feeling.

Each party completes 15 seconds

Piriform muscle extension

1. Support the ground with both hands.

2. Bend your right leg forward, support the ground with the outside, and keep your back straight.

3. Slowly lean forward until a moderate pulling feeling appears.

Each party completes 15 seconds

There are two reasons why girls' hips flatten or sag:

1, the calorie intake of girls' bodies is too high, which causes more calories to accumulate in the body, thus making them more and more obese. Hip fat accumulation is easy to gain weight and hip muscles are lost. If you can't hold on to your fat ass, it will sag. It's really ugly.

2, sedentary habits lead to hip muscle loss and accelerated fat accumulation. Daily desk work and study lead to more and more flat hips. Get rid of the sedentary habit and exercise your hip muscles, and your figure curve will gradually appear.

So, how do girls have hips? Only by keeping the body fat rate low and improving your hip muscle lines through hip training and strength training can you have hips and long legs at the same time.

How do girls practice their hips? More and more girls have developed charming curves through fitness exercise. To know the improvement of hip lines, you can visually see the extension of leg lines, so that you have long legs.

The first aspect: reducing fat

If a girl's body fat rate exceeds 25%, then her figure is obese. Body fat rate refers to the proportion of your body fat content in your total weight. The higher the body fat rate, the fatter you are.

Then, losing fat is your first step. Only by losing weight and joining hip abuse training will the figure curve look better.

1, control calories and reduce calorie intake in the body.

Controlling calorie intake from food can effectively reduce the accumulation of fat in your body and reduce calorie intake. Long-term high calorie intake will accumulate in your waist, abdomen and lower body. During the period of reducing fat, it is suggested that the diet should be changed to three-point staple meat and seven-point fruits and vegetables.

2. Get rid of the sedentary habit

Sitting for a long time will make your lower body prone to obesity. Reducing sedentary time and exercising more can help you reduce the accumulation of fat, prevent the lower body from getting fat, promote body metabolism and accelerate the burning of body fat.

3. Don't drink, drink plenty of water to promote blood circulation.

Reducing the intake of beverages can effectively reduce the accumulation of calories and sugar. Drinking more water can promote the blood circulation of the body, promote the peristalsis of the stomach and improve the body's fat-reducing effect.

4, adhere to the whole body fat burning exercise for more than 40 minutes every day.

The whole body fat burning exercise can effectively promote the body to burn fat and reduce fat, and accelerate the body to sweat and burn fat. Only the whole body fat burning exercise can effectively reduce the accumulation of fat. Adding hip abuse training during exercise can better help the body burn fat and gain muscle.

The second aspect: hip abuse training

Let's share a set of hip abuse training exercises to help you better shape and lose fat.

1, high hip bridge with one leg

2, barbell hip pressure

Step 3 squat with weight

4, straight leg hard pull

5, three consecutive squats

6. Hip bridge