There is no better way to exercise your ass than fitness.
The first is the muscle exercise of the buttocks-including the gluteus maximus, gluteus medius and gluteus minimus in the deep muscles, so that the outline of the buttocks will be fuller;
Secondly, the practice of the legs-as the saying goes, the hips and legs are not separated, the hips that look good and move up are more slender, and the graceful and powerful legs will also add points to the hips;
Finally, the exercise of abdomen and lower back-waist-hip ratio determines health and body shape, and the tight abdomen and lower back set off the S curve of buttocks.
The most important thing is that there is not much fat in the buttocks. If the body fat rate is too high, it will affect the shaping effect.
Squat ▼ (center of gravity moves backward, core is tightened, toes and knees are in the same direction, don't buckle)
Lunge ▼ (Don't exceed your toes, hold your chest and abdomen, and exert your strength on your hips when you get up)
Hip bridge ▼ (hip exerts force, which can maintain 1-2 "during peak contraction.
Leg abduction ▼ (move slowly and feel muscle strength)
Recoil ▼ (It would be better to add a elastic belt)
Hard pull ▼ (compound movements have a good effect on exercising legs and back. Pay attention to tighten the core, don't collapse, and keep the barbell close to the leg.
In addition to natural beauty or acquired surgery, it is probably only through fitness that you can exercise your ass.
With the popularity of fitness, more and more girls will run into the gym for physical exercise, with the purpose of not only being healthy, but also shaping their charming figure. The specific principle of practicing ass-lifting is to increase the muscles of specific parts through strength training, so that the buttocks become tall and straight.
Squat can help trainers find the strength of gluteal muscles, and then squat with weight will greatly stimulate gluteal muscles, which is conducive to the development of gluteal maximus. Squat is one of the ways for many girls to exercise their hips. If you want to train beautiful hips, you must do squat training, otherwise your hips will be very flat. Not only that, squats can also stimulate core muscles, especially abdominal muscles. Even if you don't practice belly rolling, squatting can stimulate abdominal muscles and make your body look straighter.
The biggest difference with squats is that squats exert force on hips at the lowest place, while hard pulling makes hips contract to the highest point. The process of muscle contraction is the process of lifting hips. In each group of hard pull, the gluteus maximus will be the highest point, so you must practice hard pull if you want to become warped. Most people who practice hard pulling in the gym are men, so they will see a phenomenon that makes girls very jealous. Those boys who exercise regularly have much bigger hips than girls. In addition, hard pulling can exercise the erector spinae of the lower back, thus increasing the radian of the waist, making the waist and buttocks have obvious boundaries and highlighting the buttocks.
To sum up, if you want to get your ass up, you must exercise, and you must also practice strength training such as squat and hard pull.
1, don't squat: Squat is a very good exercise, mainly to practice legs, and different degrees of squat will produce different stimuli to muscles. It is not good to squat in the same place or squat too much. I actually like squats, but the stimulation to my hips is too small, so this action is not as good as hard pulling.
2. Kneel first, then lift one leg at right angles, then cut it in Bulgaria, then straighten it hard, and finally the hip bridge is exhausted. This cycle is repeated two or three times. After a cycle, you will find that your hips are upturned. It's not an exaggeration to say that it's temporary muscle congestion, but at least these actions are good for your hips.
If you are kicking your ass, it is very important to practice your back. Practice hard pulling and the drainage will come out from the back. Erector spinae will practice beautifully, and her hips will look even more awkward.
4. If you want to have a good effect, you must carry a heavy load. Those who are not loaded can be shaped and can assist in practice.
5, practice more hips, you must have your own experience, and slowly choose the action that is more suitable for you. I also liked 200 squats at first, and then I practiced a lot of squats with weight, squats with weight before and after, and clean and jerk. I think my experience is very important. There are many moves. Search more, as long as it suits what I can feel.
Extended data:
Hip-butting: the standard of hip-butting is that the hip thickness is obviously greater than the waist thickness, the thigh length is small and the hip line is high. Male hips are slightly tilted, while female hips are wider. Hip height embodies the beauty of sports, and hip breadth embodies the beauty of fertility.
Hip circumference: Asian males average 88.82cm, and Asian females average 9 1.66 cm. The average male in Europe and America is 98.37cm, and the average female in Europe and America is 96.69cm. The height and hip circumference index = (hip circumference/height) × 100: the average male in Asia is 52.07, and the average female in Asia is 57.78. The average male in Europe and America is 56.03, and the average female in Europe and America is 59.34. It can be seen that the average hip circumference of men and women is almost the same, and the average (hip circumference/height) × 100 is obviously larger for women than for men. In other words, women's hips are relatively larger.
Pay attention to hip equipment exercise during fitness, and you will be able to train your hips. Hips must have enough muscle and fat if they want to be full and sexy. If women want to have hips, they should do more hip equipment exercises, mainly to increase the muscles of the buttocks as a whole, and then do local exercises for hip defects.
The main muscles of the hip include gluteus maximus, gluteus medius and gluteus minimus. When exercising, exercise the whole body, upper middle part, lower middle part, lateral part and medial part. If both sides of the buttocks collapse, focus on exercising the gluteus medius. It is normal for both sides to droop. If the sagging is serious, it is difficult to completely improve, so you need some fat, and the body fat rate should not be too low.
Muscle building exercise, I prefer weight-bearing exercise to bare-handed exercise, but beginners, especially women, can start with bare-handed exercise and gradually gain weight. Here's a brief introduction to exercise. Specific details are limited to space.
Exercise the whole hip, you can do free hip bridge and weight-bearing hip push. These two movements are done by the hips, not the legs.
When doing hip bridge exercise, your feet naturally open. Tighten the hips and lift the hips to the top, and the thighs and calves are basically 90 degrees. After a short pause at the apex, slowly lower your hips and spread your hands at about 45 degrees. When the hips are raised, the shoulder blades support the ground, and the head should not be raised. You can look up slightly when observing the action.
When the hips are pushed by weight, the shoulder blades lean against the bench and the feet spread naturally. After tightening your hips, push the barbell with your hips. At the apex, the calf is basically perpendicular to the ground, and the big calf is basically 90 degrees. After a short pause, put down the barbell. The barbell is the same as the hip, but not the thigh. You can use a small weight barbell to find a sense of strength.
Another hip exercise is squat, unarmed squat and weight-bearing squat.
When doing squats, it is most appropriate to use a standing distance of half shoulder width. The abduction of the foot naturally does not exceed 30 degrees, and the body's center of gravity is in the center of the foot or on the heel. Based on the principle of physical stability, the center of gravity can be slightly shifted. Knees can be slightly higher than toes, but not too much. When the negative weight is large, the knee is more likely to surpass the toe, and the negative importance is gradual. The back must be straight and neutral. Toes and knees are in a straight line. Knees should not be adducted or abducted. There are many details about squat, such as lifting bar, barbell position, knee joint control and so on. Limited to space, you can search other fitness accounts for acceptance. Look at a few more, and you can basically see all the details.
The middle and upper hips are not full enough, so you can pull them hard or stand on a Roman stool.
Hard pull is divided into straight leg, bent leg, sumo and Romanian hard pull. Personally, I prefer Romanian hard pull. For more details, please also search for other fitness accounts.
Goats should adjust their height when they stand up. Generally speaking, they should focus on erector spinae, which is higher than the hips, and focus on the upper part near or below the hips. The back should be straight, the range of motion should not be too large, the body should be basically parallel to the ground, and the body should be basically straight.
The lower part of the hip is not full enough, so you can squat and walk with an arrow. When exercising, the body's center of gravity is on the front legs and the back is straight. I prefer to jump forward.
When the middle of the hip is not full enough, do a kettle bell squat. Keep your back straight and watch your hips.
Hip abduction can be performed on both sides of the hip joint, especially when the upper part of the hip joint is depressed. The whole outside is not full enough to do clam sports. These two actions can be performed alternately. Elastic belt and elastic rope can be used to increase the difficulty of muscle exercise. Be sure to keep the core of your body stable during exercise and don't shake it. If the depression on both sides of the upper buttock is very obvious, the gluteus maximus exercise should be properly restricted according to the specific situation. The more developed the gluteus maximus, the more obvious the depression. Full and sexy hips also need enough body fat rate and can't lose weight excessively.
When hip abduction moves, the knee leans against the instrument.
When exercising, you can start with your bare hands, gradually increase your weight, pay attention to finding muscle strength, and avoid borrowing quadriceps or other muscles. Choose proper movements and moderate weights during muscle building exercises, with 3-6 groups for each movement, 6- 12 times for each group, and 15 times at most. When you finish muscle training and do shaping exercises, the movements are the same as the number of groups, with light weight or unarmed exercise, 25-30 times for each group. The above is just a brief introduction. There are many actions to exercise the same muscle. Just choose the action that suits you.
You can exercise more leg muscles. Hang in there, you will.
There is no doubt that butt-butting can definitely be achieved through fitness. Otherwise, the bodybuilder wouldn't look so good.
When we want to tilt our hips, we must exercise our hips. Generally speaking, it is enough for men to exercise their hips while practicing their legs, plus the hip bridge. In addition, women should specialize in hip training, such as hip abduction, kicking after kneeling, and squatting with arrows.
Fitness is the general term for all sports. If you want to practice hip-lifting or peach-buttock, you only need to do leg-buttock-related movements, such as squat, goat stand with equipment, or push it back on the table, all of which are trained to your hips.
Nowadays, many girls like to bump their butts. Corky butt and peach butt are even more attractive than delicate face. Nowadays, many girls are engaged in white-collar jobs and sit in front of the computer for seven or eight hours. You squashed your ass again. Today, I will teach you a few simple moves. Keep practicing, so that you also have charming curves.
Squat is a very good action, which can not only exercise your gluteus maximus, but also exercise your quadriceps femoris, biceps brachii and posterior thigh muscles. Let you gain beautiful legs while practicing your hips. Beautiful legs and beautiful buttocks, think about whether it is exciting! And it is not limited by the venue and does not need fitness equipment. It is worth noting that the movements should be standardized, and the wrong movements will damage the knees. Hold your head high, keep your back straight, and your legs are slightly wider than your shoulders. If you are strong, your legs can be as wide as your shoulders. Inhale and start squatting. The direction of the knee joint is the same as that of the toes, and the thigh is parallel to the ground. When exhaling, push your legs up hard.
Hip bridge is also a very good hip exercise. Do it on the yoga mat at home. It's best not to lie on the bed or mat, which will affect your strength and be bad for your spine and shoulders. What needs to be noted is: make a butt effort, don't borrow.
B move up and down around the hip to find the feeling of gluteus maximus.
This action also needs our gluteus maximus to exert strength, so don't borrow it. The knee joint should not exceed the hip joint. When the legs return, keep the hip strength. Uninterrupted strength can stimulate the muscles better.
The above actions, numbers and groups vary from person to person. Find the feeling of fatigue by yourself. Add more slowly and don't get hurt. Dear fairies, insisting on exercise is more practical than cosmetics. The beauty of sports is the same as reading, and the temperament is from the inside out. Thank you for reading. Welcome to leave a message for discussion. I'm going to take a long vacation, too.