Among the teams keen on fitness, most of them are women. Going to fitness is not only to reduce fat, but also to shape.
Hip training is the best choice for female friends to pursue curvaceous beauty. Having a perfect European and American hip is even more tempting than having a vest line.
It is understood that women's fat is mostly accumulated in the buttocks, and practicing the buttocks will also promote fat loss.
1. The temptation of butt-butting in Europe and America
As the saying goes, looking for a wife is looking for a big ass. People usually think that hips are good for fertility. This statement is actually well-founded. According to experts, women's buttocks can better protect the fetus.
Buttock butt joint in Europe and America not only makes the buttocks look Q-elastic and compact, but also can modify the leg shape and highlight the visual effect of long legs.
Nowadays, online celebrity fitness circles are full of photos of ass drying. Do you want to know what they practice in the gym?
2. The butt-butting crash in Europe and America
Hip training is the same as abdominal training, and the strength of different parts is different.
If you want to practice perfect hip lifting in Europe and America, you need to know the hip muscle composition.
Gluteal muscles can be divided into gluteus maximus, gluteus medius and gluteus minimus.
Among them, gluteus maximus accounts for the vast majority, and gluteus medius accounts for about half of gluteus maximus.
Here's how to train the gluteus maximus:
(1) Barbell Squat: straighten your back, contract your shoulder blades, put the barbell on the raised trapezius and deltoid muscles, bend your knees and squat with your toes in the same direction, inhale deeply and squat until your thighs are parallel to the ground or slightly below your knees, then get up and exhale. It should be noted that the shoulders can be padded with towels and other mats.
(2) Stand upright and swing your legs: stand with your back to your legs, kick your legs backward and upward, straighten your legs and tighten your gluteus maximus, about 1 sec. This action is often used to exercise the explosive power of sprinters.
Hip bridge: first introduce a relatively simple movement that can be practiced without equipment. Lie on the mat, face up, knees bent, make your feet touch the ground, contract the gluteus maximus forcibly, lift your hips up, push them toward the ceiling, and form a straight line with your knees and shoulders, then tighten your hips and fall back slowly. There are many ways to practice gluteal bridge, including one-legged gluteal bridge and mini-belt gluteal bridge, which is the best family training method to practice gluteal maximus.
If you want to shape a beautiful buttock, you can't ignore the gluteus medius while practicing the gluteus maximus. Let's take a look at the training method of gluteus medius:
(1) Walking sideways: prepare an elastic band, tie it at the ankle or knee, and walk sideways in a semi-squatting position.
(2) Stand with one leg against the wall at equal distance: stand side by side parallel to the wall, raise the leg against the wall until the thigh is parallel to the ground, bend the knee 90 degrees, push the wall hard, and push the other standing foot down to exercise the gluteus medius muscle of the standing leg.
3. Matters needing attention in hip joint practice
Focus on your hips. Many people say it is also an action. There are also developed hips in Europe and America, but developed thick legs. Therefore, we should focus on the hips and let the hips exert their strength.