First, what kind of ass can be called the most beautiful ass? Hip is composed of gluteus maximus, gluteus medius, adductor muscle and other muscles. The perfect hip can't have excess fat. Therefore, the primary goal of hip lifting is to cultivate hip muscles and reduce fat.
Second, how can I develop a charming ass? 1, diet.
(1), reducing animal fat intake.
The most important thing is to reduce the intake of animal fat, so as to make the buttocks firm and avoid sagging. Eat less or not to eat fat, cakes and other foods, and use less animal oil such as lard, cream and butter. These high-calorie foods are easy to turn into fat accumulation, leading to obesity and excessive body fat.
(2) Ensure sufficient high-quality protein.
During hip shaping, you can eat more foods rich in protein, and protein can provide you with enough amino acids to try to repair the damaged muscles after exercise and ensure muscle mass. What are the foods rich in protein, such as fish and shrimp, chicken breast, egg white, soybeans, etc. Which foods are rich in high-quality protein?
(3) A diet with less sodium and more potassium.
Attention should be paid to reducing sodium intake in hip plastic surgery. Excessive sodium intake will cause edema in the lower body, which will affect the beauty of the buttocks. At the same time, we should pay attention to the supplement of potassium. Although potassium can't directly reduce fat, it can promote metabolism, help discharge toxins and waste, and prevent bloating and sagging caused by accumulation in buttocks. Such as mushrooms, Chinese cabbage, laver and kelp are all foods rich in potassium.
(4) increase the rich dietary fiber.
The principle of hip shaping is to increase muscle and reduce fat, so losing weight is also an important step in the process of shaping beautiful hips. Avoid greasy and high-calorie foods, and try to choose foods with low calories and strong satiety. Foods such as sweet potatoes, taro and oats are rich in dietary fiber, thus reducing the probability of constipation, thus avoiding obesity in the lower body and shaping a slim figure.
2. Exercise.
(1), squat.
No squats, no hips. Squat can be said to be the best way to practice buttocks. When squatting, you can exercise every muscle of the buttocks, thus comprehensively abusing the buttocks. High-quality squats can be seen in a month.
(2) Step by step.
Squat can better exercise the lines between muscles and buttocks, and the tight lines highlight the roundness of buttocks. Exercising every muscle of the thigh in the process of lunge squat not only increases the flexibility of the leg muscles, but also exercises the flexibility of the hip muscles, which is also good for shaping the waist and abdomen.
(3), supine bridge hip.
Hip lifting is a very good way to exercise hip muscles. This action can exercise the whole hip muscle group, especially the gluteus maximus. Pay attention to the fact that the buttocks should not touch the ground during the whole exercise, so as to avoid landing under the bow, so as not to cause the body's center of gravity to shift.