Moreover, sports in Europe and America are more strength training, not just aerobic exercise. So don't complain that your genes are not good enough to practice ass. Genes are just an excuse for not trying. The muscles of the buttocks can be enlarged by exercise.
Of course, it is necessary to distinguish the difference between pelvic forward tilt and hip forward tilt. Many people's hips look tilted because the pelvis leans forward. Of course, some European and American women also appear to be inclined because their pelvis leans forward. Therefore, the standard of hip exercise is very important. Next, let's take a look at some good hip exercises.
The crab lifts its legs step by step.
In fact, crab walking is mostly used for warm-up, so we put it in the first action, which can be regarded as part of exercise or warm-up. Tie elastic belt a little above your knees, then bend your knees slightly, slowly lift one leg, take a small step outward, and then take the other leg.
Remember to continue to do it in the same direction while finishing, and keep the muscle strength coordinated and symmetrical. The step size does not need to be too large. If you want to pursue the stimulation of buttocks more, you can appropriately increase the range of bending your knees, and of course, you should also ensure the neutral position of your spine when bending.
Pause squat
Squat has always been the best action to stimulate the muscles of lower limbs, and it is also indispensable for hip exercise. If you want to exercise your hips better, you can pause for a second or two when you squat to the lowest point. If we find it difficult to pause, we can put the barbell on the fence and have a rest before getting up.
Hip bridge
Hip bridge is undoubtedly the most representative action in hip exercise, but many novices can't find out where the stimulation of hip is. Here's a tip: tighten the gluteus maximus before you leave, so that you can concentrate your hip strength better, instead of lifting the barbell with your hip flexor strength.
Rope kick
Gantry can be said to be one of the most complete equipment for gym exercise, and can also be used to exercise buttocks. We can use it to kick in all directions and stimulate the gluteus maximus in all directions. Therefore, it is not recommended that the donkey kick this action here, and the back kick can be used instead of the donkey kick this action.
In short, the purpose of muscle gain is to gain muscle hypertrophy, so it is definitely possible to exercise the buttocks, that is, to make the buttocks look more straight and full through muscle hypertrophy. The above actions can completely exercise all the muscle groups of your buttocks, but pay attention to the standardization of the actions.