But as you described, it is impossible to make your hips bigger in a week! No matter how hard you try, the method is especially correct. Not to mention the use of sleep. In other words, you may not gain 5 pounds of fat in a week. It is necessary to understand that there is no "express train" on the road to fitness, and only through accumulated efforts can we get the ideal figure.
If you want to make your hips bigger or your whole body better, you need to calculate it in years. As far as the shortest time is concerned, after at least three months of hard training, coupled with the interaction of diet, sleep and other factors, we can make obvious changes in our buttocks.
Aside from the time factor, first of all, you have to master how to practice big hips efficiently, which is the key! Next, I will give you a detailed introduction of how to "ass-butt".
Special training of hip muscles. What we usually call hip training is actually to make the hips more upturned. No one wants hips to be "flat and wide"! Therefore, if you want to have hips, you must focus on the special training of hips, which does not include the hip training attached to leg training, such as squats and leg lifts. The purpose of hip special training is to better isolate the muscles of the hip.
Here are some additional hip muscle groups:
Gluteal muscles are divided into gluteus medius, gluteus maximus and gluteus minimus according to physiological structure. We often say gluteus maximus refers to gluteus maximus, because it occupies 80% of the surface area of buttocks. In addition, the gluteus medius muscle is located on the lateral side of the hip joint and is mainly responsible for the abduction of the femur. In general, we seldom use it. But if you want to make your hips more rounded and full, you can't ignore the gluteus medius. Because gluteus minimus is in deep muscles, we will also involve gluteus minimus when training gluteus maximus, so I won't go into details here.
So the training methods and movements I recommend to you next are mainly gluteus maximus and gluteus medius. But if you want your hips to look bigger and more warped, gluteus maximus is undoubtedly our "main attack point"!
The training method is very simple, just at home. We only need elastic belt with different intensities. Of course, it would be better if we could go to the gym.
Action 1: Squat hip abduction, and use elastic belt to move gluteus maximus and gluteus medius. Exercise is divided into four groups, each group 12- 15 times, with an interval of 30 s; Action 2: Hip flexion and abduction to strengthen gluteus maximus and gluteus medius. The action is divided into four groups, each group 12- 15 times, with an interval of 30s；; Action 3: Lateral abduction to strengthen the gluteus medius. Exercise is divided into four groups, each group 12- 15 times, with an interval of 30 s; Action 4: Bend hips, move laterally, and strengthen gluteus maximus and gluteus medius. Exercise is divided into four groups, each group 12- 15 times, with an interval of 30 s; Action 5: Hip bridge abduction, strengthen gluteus maximus and gluteus medius. Exercise is divided into four groups, each group 12- 15 times, with an interval of 30 s; Action 6: gluteal bridge, strengthen gluteus maximus. Exercise is divided into four groups, each group 12- 15 times, with an interval of 30 s; In addition, we can do dumbbells or barbells on the hip bridge in the gym, which are necessary actions to strengthen the hip muscles.
Other factors of high-efficiency ass 1, sleep
Among them, the sleep you described is one of the key factors. In the process of these hypertrophy, sleep plays a role in giving muscles enough time to recover. There is no doubt that after every hard training, we need to give the corresponding muscle groups a full rest and recovery. It will only breed new muscle tissue during rest and recovery. Therefore, in order to make the gluteus maximus bigger, sleep is an important guarantee for its growth.
Step 2 prescribe diet
The more you eat, the faster your hips become bigger, and the accumulation of hip fat will not affect the overall beauty of your hips. But in most cases, I still advise you to eat selectively. For example, high-calorie foods can be avoided as much as possible. We just need to add more protein, which is a necessary condition for muscle growth. For example, eggs and milk for breakfast, meat for lunch, and protein for dinner!
To sum up, there is no story of getting a good figure overnight, and there is no story of eating a big fat man. Only we can complete our ideal inspirational story with accumulated efforts.
When you master the right method, what we need is to calm down and do it step by step. When you start doing this, success is already waiting for you. You just have to stick to it.
I hope my answer can help you! I wish you the best of health!