Let's take a look first. What's with the concave buttocks on both sides? Why is this pile not full? From a professional point of view, the muscles on both sides of PP belong to the gluteus medius. Too concave is caused by underdeveloped muscles. Of course, there are some congenital factors (don't get me wrong, it's not that you are underdeveloped), but this is determined by human muscle tissue, so is everyone.
Since everyone is the same, there is no need to worry and blame yourself. As long as you have professional training and persistence, you will be better than others and will improve your return rate.
Under normal circumstances, the gluteus medius is shy. When you exercise, the gluteus maximus and gluteus minimus will steal the limelight, so the gluteus medius is always buried behind and can't get exercise. Over time, it will sag and lose the opportunity to "show your face". Therefore, you need targeted training.
So how do you do some training on the gluteus medius muscle to make both sides of your hips plump? Method 1: If you have plenty of time and excellent economic conditions, you don't have to say anything. Just go to the gym with your mobile phone and "look at the picture and talk" (note: lean forward, spread your legs left and right, then retract, and practice with hackers repeatedly):
Method 2: If you are an office worker and have no time and it is not convenient to go to the gym, you can also exercise at home every day. Remember: as long as your mind does not decline, the method will always be more difficult than the picture, and then look at the picture (don't get me wrong, this is the coach, but then again, there is nothing wrong with men practicing the gluteus medius):
Method 3: In addition to the above two methods, you can also choose push-ups, similar to push-ups. Press your hands to the ground, arch your body and hips upward, support with one leg and extend the other leg to the same side to recover. Repeat several times before changing the other leg. No picture, no truth. Then look at the picture and talk:
Method 4: If you feel that the above actions are "not hard enough" for yourself, you can recommend some hard pulling actions, such as barbell hard pulling and dumbbell hard pulling. These more powerful movements will force your muscles to become developed and bulky.
It is not enough to just "bulge" the sides of the buttocks. It is the so-called two-handed grasp, which requires two hands to grasp, that is, one hand exercises muscles and the other loses inappropriate fat. What is inappropriate fat?
For example, some female friends have a lot of hip fat, but the position is wrong. Fat distribution is biased to both sides of the crotch. This is what we call a fake wide crotch. At the same time, your gluteus maximus is underdeveloped, and your gluteus maximus can't hold on, so the depression is more obvious.
Therefore, while strengthening your exercise, you should also reduce the overall fat, reduce the excess and outward fat, make the gluteus medius on both sides stand out, and make the buttocks more like peaches. Next, maybe you will:
Conclusion: In short, it is not a dream to cultivate "peach buttocks". As long as you persist, you can still have a proud figure and let a man "bump into a telephone pole." Laugh when you are joking, and pay more attention to two points when exercising:
One thing is to do warm-up exercises before fitness. First, stretch the muscles and relax the muscles properly, especially the hip muscles.
Another point is that the method is correct. An important principle of practicing gluteus medius is to abduct the legs from left to right, not to stretch them back and forth.
All right, everything is ready. Let's start training tonight. In addition, we also developed a kind of "peach". Don't forget to show off the last picture, which is also an encouragement to others.