Effective buttock augmentation exercise, bodybuilding is an exercise to improve body shape, body proportion and muscle lines. It is not only a patent project for men, but also the best choice for women to improve their body shape. Let's take a look at effective hip-augmentation fitness.
Effective hip-augmentation fitness 1 whether the female measurements are standard or not is an important basis for measuring the figure. In real life and training, more and more women who love beauty can't wait to "breast" and "arm".
How can we achieve the real goal of "hip" through bodybuilding training effectively and immediately?
First of all, to practice the muscles of a certain part, we need to know as much as possible about its anatomical structure and muscle function. Only in this way can we effectively choose the correct exercise action and achieve the training purpose.
Gluteal muscles mainly include gluteus maximus and tensor fascia lata. The main functions of gluteus maximus are leg extension, rotation, abduction and adduction; The main function of tensor fascia lata is to flex and pronate the anterior thigh and help the thigh muscles contract. Their main sports are squatting, prone straight leg swinging, standing on one leg (kneeling posture) and swinging backwards. The equipment includes leg swinging machine and leg splitting machine. The following mainly introduces the "ace action" deep cross practice of "beautiful buttocks" action.
As we all know, bodybuilding is an exercise to improve body shape, body proportion and muscle lines. It is not only a patent project for men, but also the best choice for women to improve their body shape. The proportion of female hip circumference is too large or too small, and the hip shape is flat, slender and drooping, which are all unsatisfactory arm shapes; The "bow and arrow" shape that is round and slightly upturned is the best arm. The hips that lose beauty can be shaped into a full and standard hip shape through bodybuilding training.
Squat exercise was originally the "trump card action" to exercise thigh muscles, but if the action essentials are correct and you squat completely to the end, you can actually train 90% of gluteus maximus, so I also call it the "trump card action" to beautify your buttocks.
Because of the weak leg strength, women are not suitable for squat at first. After a period of unarmed exercises, the strength is obviously improved, and after the number of times in each group can exceed 15, dumbbell weight-bearing exercises can be carried out.
First, find two 2-3 cm thick barbell pieces or wooden boards and put them on the ground, with both feet and heels stepping on them. Stand shoulder-width apart, and hold your head (shoulder) or back with both hands.
Specific practices:
Get down slowly. Always pay attention to the action essentials of "holding your head up, holding your chest high and girding your waist", squat down as low as possible, fully compress the gluteus maximus, and pause for 3-4 seconds. Then, stand at a medium speed (1-2 seconds) and don't borrow the inertia of your body. After standing upright, tighten the gluteal muscles hard.
Pay attention to breathing. Inhale when squatting, and exhale after standing upright. Do 3-5 groups, each group has 8- 15 times, and the rest between groups is 1-2 minutes, depending on individual physical strength.
When practicing, each group must be exhausted, 15 times or more. Muscle volume is directly proportional to muscle strength. The heavier the load, the greater the muscle circumference.
Of course, it takes three months to six months of persistent training to greatly improve the hips with too small hip circumference and unsightly appearance. Train 2-3 times a week, preferably once every two or three days, to ensure that there is enough time for excessive recovery, and pay attention to reasonable distribution of diet, and eat more foods with high protein content (fish, meat, eggs, milk, beans) to ensure excessive compensation of muscle nutrition.
In addition, the purpose of some women's training is to reduce the excess fat on the buttocks. They can do aerobic exercises such as running and aerobics for more than 30 minutes, and then do local bodybuilding training, such as squat training. Be sure to remember: the load should be light, the number of groups should be large, 3-6 groups, 20-50 times in each group, and the rest time between groups should be short, or training should be carried out according to the method of continuous cycle exercise, and diet should be properly controlled, so as to obtain obvious hip contraction effect.
Effective hip enlargement fitness methods II. Fitness precautions
Exercise should not be too much.
People sweat when they exercise too much. Sisters who are losing weight are eager to sweat every time they exercise.
However, in spring, the yang rises and everything recovers. People, like other creatures in nature, are in a vigorous state. At this time, if you sweat too much, it will damage people's vitality and cause symptoms of excessive fatigue. Therefore, when we ordinary people exercise in spring, we should grasp a degree, that is, just sweat, and don't make ourselves too tired.
Posture is mainly flexible, stretching and balanced.
Throughout the cold winter, people's bodies seem to be curled up, so the most suitable thing to do in spring is stretching to wake up the body. Stretching balance yoga posture can not only achieve the effect of stretching massage, but also avoid excessive exercise, excessive sweating and damage to yang.
The purpose of yoga asana practice is to keep a healthy and agile body, stretch, squeeze and twist all parts of the body with slow breathing, and repeatedly put the body in two extreme States of tension and relaxation. After many times, the body will have a massage-like effect, which can promote blood circulation, restore the vitality of the body, eliminate the stiffness of joints, improve the quality of sleep, improve the concentration of practitioners and gain a sense of peace of mind.
Don't pursue difficulty and intensity excessively.
Practicing asana can exercise your body and mind. Everyone's physical condition is different, and the degree of practice is also different. Some people have good flexibility, some people have a strong sense of balance, and some people have stronger strength. In any case, they have exercised physically and mentally, and there is no need to compete with their younger brothers and sisters. As long as they think today is better than yesterday, it is success. If you force your body, injury is inevitable.
Practice places should be hot and cold.
The ancients said that it is windy in spring, and wind evil is the main factor of exogenous diseases in spring, which may cause various infectious diseases and epidemic diseases, such as colds, tonsillitis and pneumonia. It is unhealthy to practice yoga in windy places. Not only can't exercise, but also easy to catch a cold. Because when we practice yoga, it is easy to sweat, and when we sweat, our pores will open, so once the cold air blows fiercely, it will directly penetrate into the body, causing the tissues and organs of the human body to shrink sharply, which will lead to various discomforts.
In addition, pores have a strong filtering effect. When sweating a lot, the filtering effect almost disappears, and those bacteria and viruses that spread with the wind just take this opportunity to get into the human body and make trouble.