For China people, we belong to Asia, so we can't compare with many European and American women, because they are born with a large proportion of hips. On the other hand, we are also different from European and American women in aesthetic requirements. From the aesthetic and hip requirements, we don't like many fitness groups in Europe and America. Our demands are not so exaggerated. Although our requirements are not that high, no one wants a flat hip.
If we only look at the shaping of buttocks, let's analyze it first. Because buttocks are easy to accumulate fat, we should first reduce body fat by controlling diet and insisting on aerobic exercise, so as to reduce our body fat rate. But for some people who are not fat, but are not satisfied with the shape of their hips, it is necessary to shape their hips in a targeted way. ?
In the process of shaping your hips, you may find that your hips are actually quite warped, but there are some depressions on both sides of your hips, which are particularly obvious. This situation is caused by the undeveloped gluteus medius muscle, so it is necessary to carry out targeted exercise on gluteus medius muscle to solve the problem in hip training.
So let's share four training moves specifically for hip training. They can fully stimulate gluteal muscles, thus helping you to get the rounded buttocks you want. Of course, if we can cooperate with diet control, balanced diet and proper aerobic exercise, the training effect will be more obvious.
Action 1: gluteal bridge
Lie on your back with your back and hips close to the ground. Put your hands at your sides and palms on the ground. Keep your feet on the ground to support your body. Bend your legs, then lift your abdomen so that your hips and lower back are off the ground. Keep your upper back still and stick to the ground. Then keep a little at the vertex, and then slowly control the power to fall, so that the hips are almost close to the ground.
Action 2: Stand and kick.
Stand up straight with your legs straight and close together. Keep your arms straight and parallel to the ground. Lift one leg directly to one side and lift it at the same time, lifting it to your maximum. Hold it for a while, then slowly let your legs fall, let your toes gently, and repeat. Legs should be changed separately. Try to keep the other parts as smooth as possible except the legs, and don't shake.
Action 3: Sumo Squat
Stand with your feet shoulder-width apart, legs straight, arms naturally perpendicular to the ground and placed in front of your body. Hold a dumbbell in each hand, and then squat down so that your thighs are parallel to the ground. At the same time, the arm moves down with a dumbbell, moves close to the ground, and then stands up and returns to the position where it just started standing.
Action 4: Kick after standing.
You can choose to use a chair, put it in front of you and hold it with both hands. Stand upright with your feet, then lift one leg and stretch it backwards and upwards, then slowly retract to the upright position and change legs. During the exercise, the upper body is always stable, the back should be stopped, and the hands should be kept straight and not bent.
During the movement, you should concentrate a little, and it is best to feel the strength of gluteal muscles. Try to standardize every movement. Do 10- 15 times for each movement, and do 3-4 groups each time. You can adjust it according to your own situation, and don't covet the number of times and groups. In the process of reducing fat, it is necessary to cooperate with a reasonable diet and adhere to long-term aerobic exercise in order to reduce fat more efficiently.
On this basis, combined with our professional training, you don't have to worry about the ugly buttocks. Although there are only four movements, it can also help you build a round and full ass.
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