Methods 1 Edit and build your hip muscles 1 Squat with weight. Stand up straight, feet apart, hip width apart. Bend your knees and sit up slowly. Keep your back straight and your knees above your toes. Pause 1-2 seconds, then slowly raise your heel and return to the starting position.
Start from the squat position, hold the gluteus maximus like a squat, and then relax to the starting position.
Repeat 20 times and do 3 groups.
Change: strengthen the squat posture and increase the weight with dumbbells or barbells. Use dumbbells, hold 1 with both hands, and put it on your waist or shoulder. If you use a barbell to balance your shoulders.
Do squats. Vine pattern. Stand with your feet apart and your pelvis will widen. Kneel and sit down slowly. Your heel will accelerate. Finally, when you reach the starting position, your legs stretch forward and extend your arms to help you keep your balance. Put your legs and arms back in the starting position.
Do 3 sets of 8 12 repeats on each side.
Switch all the repeated unilateral legs before.
Keep your feet shoulder-width apart and your back straight in the long jump. Then, bend your knees, sit in your own position, leave the ground through your toes, explode, rise and jump at the starting position, and immediately enter the next repetition.
Keep your knees fully active.
The third group did 8- 12 times.
Do lunges to exercise your rear thigh muscles and thighs. Back straight, feet apart, shoulder width. Put your right leg in front. Then, bend the knee at a 90-degree angle with the right knee, and the ankle and left knee point to the floor to ensure that the right knee does not come out. Pause on your toes for 1-2 seconds, and then return to the starting position through your left heel.
Twenty do three sets of lunges and squats.
Replace all or all of the representatives in the lunge knee with 1, and then switch to the other leg.
Change: Do a side kick and come out from the side instead of the front. Go right and bend your right knee at a 90-degree angle. Make sure your knees are outward, through your toes, and keep your left leg straight. Then, lift your right leg and return to the starting position.
Make a bridge and exercise the muscles on the back of the thigh. Land on your back, bend your knees and put your arms at your sides. Tighten your core muscles and hips, and then slowly lift your hips off the ground towards the ceiling. Check your body with a straight diagonal line from knee to shoulder. Pause 1-2 seconds, then slowly lower your hips and drop to the ground.
Use your arms to help you keep your balance.
Do 10 times and do 3 groups.
6 Kick in the downward position. Butt-butting beauty puts her hands and knees on the ground, her hands on your shoulders and her knees on your hips. Make sure your spine is straight and your legs are bent 90 degrees. Lift your right leg at a 90-degree angle to the ground. You raise your legs and hips as high as possible. Then, put down your legs and return to the starting position.
Increase resistance and use ankle sandbags.
The third group did 8- 12 times.
Change: Kick and stand, chest out, feet apart, pelvis width. 1 Lift a leg and kick it. Tighten your hips and pull your legs. Then, relax your hips and put your legs back on the ground.
Do 7 steps to lift your knees and exercise the muscles and thighs at the back of your thighs. Straighten your back. The sturdy box in front is about 1 foot (0.30m), and your knees are as wide as your hips. It's on the right of the pedal box. Lift your left leg from knee to chest, and then lower it to the floor. In the step box, return to the starting position and repeat the above steps.
Make 3 groups and repeat 8- 12 on each side.
Do hip exercises three times a week and take a day off. You will round your ass and strengthen your muscles, that is, your gluteus maximus. It takes time to make your ass significantly bigger. You will start exercising gluteus maximus soon after seeing a little improvement. You are exercising, doing squats, squats, jumping squats, lunges, bridging, one-legged recoil, lifting and raising steps with knee movements. Do three groups, each group moves.
The number of repetitions of each setting depends on your current exercise. For example, you can do 20 lunges, but only once per 10 bridge.
Rest at least 1 day. Docking training will restore and rebuild muscles. Rest is necessary because rebuilding a larger butt joint is the reason for increasing muscle size.
You can do cardiopulmonary exercise or other work to rest your muscles.
For example, you can do hip exercises every Monday, Wednesday and Friday.
Method 2
Do aerobic exercise. Climb the stairs with butt joint and raise your heart rate at the same time. Climbing stairs is a great job for a beautiful ass. Your whole body includes your gluteus maximus. Plus it will speed up your heart rate, so it is good aerobic exercise. Use ladder machine or machine or go up and down stairs, and keep exercising during the whole process.
For example, if your goal is to do aerobic exercise for 30 minutes every day, then you can climb the stairs for 30 minutes.
Change: Run, jog or climb stairs to increase exercise intensity.
Your treadmill is on the slope. You will work after walking and jogging, but when you walk on high places, if you work on slopes, you will see more obvious effects. While still maintaining the proper form, raise the recliner as high as possible, and your hips will be higher.
Don't lift the platform higher, you must grasp it. It's best to wave your arms when walking or jogging.
Take a brisk walk or jog in the surrounding mountains. When you go up the hill, there are some raised surfaces. Then, improve your hips and take you outdoors for aerobic exercise. Tilt natural or man-made hills, go for a brisk walk or jog to raise your heart rate and raise your hips.
Wear a vest to carry loads and increase exercise intensity.
Or jog for 20-30 minutes.
Do leisure sports and exercise leg and hip muscles. A lot of exercise, including exercise, can strengthen your hips. Besides, exercise is a good way to achieve your inner goal. Connect with sports, enjoy the fun of the game and get results at the same time. Here are some good choices:
run for it
range
swim
gymnasium
ski
volleyball
soccer
hockey field
cheering squad
For good health, do at least 150 minutes of moderate-intensity aerobic exercise every week. In order to stay healthy, your body needs regular exercise. Do at least 30 minutes of aerobic exercise five days a week to achieve the goal of weekly exercise. You can finish all the exercises in one period of time, or you can divide them into 10- 15 minutes and finish them in one day.
Examples of moderate aerobic exercise include brisk walking, low-intensity aerobic exercise and swimming.
For example, you may have to walk for 15 minutes, and then stop after lunch and dinner.
Change: If you like high-energy aerobic activities like running or dancing, you only need 75 points.
Method 3
Adjust your eating habits. Drink at least one cup of 1 1.5 liquid (2700) every day and drink plenty of water. (2700), women need at least 1 1.5 cups of water, and men need at least 15.5 cups (3.7L) of tea and water. Increase liquid intake and drink more boiled water, fruit juice or sports drinks. In addition, eat more vegetables and fruits, which contain water.
If you are very active or sweat a lot, then you may need to increase your water intake.
Get 35 calories from fat-free protein to help build muscle%. The selected protein sources are poultry, beans, fish, beans, nuts, meat substitutes and low-fat dairy products. Add protein to every meal and snack in the day, which will help you rebuild your muscles.
How to calculate how many grams of protein you need? Eat 35% calories. Then, divide the number of calories in 1g protein by 4. For example, %=700, if you eat 2000 calories, then you multiply 2000 by 35. Then, set 700/4= 175. You need 175g protein.
For example, you may have yogurt for breakfast, tuna and almonds for lunch, and roast chicken for dinner.
3 make 40% calories of carbohydrates (carbohydrates). The human body consumes carbohydrates as fuel, but only carbohydrates are not necessarily equal. It has been found that these complex carbohydrates, such as vegetables and whole grains, will slowly decompose, thus providing stable fuel and not stopping our blood sugar. On the other hand, simple carbohydrates (such as sugar, processed cereal products and baked goods) can stop our blood sugar and burn quickly. Get carbohydrates, vegetables, grains and fruits.
To find the amount of carbohydrates you need, take 40% of your calories and divide it by 4 calories by 1 gram of carbohydrates. If you eat 2000 calories, you multiply it by 200040%=800. Then 4/800=200. You need 200 grams of carbohydrates.
For example, you can put oatmeal and yogurt together, eat salad lunch, eat apples, eat roasted vegetables and quinoa as side dishes for dinner.
45% of calories come from fat. Your body also needs fat to stay healthy and rebuild muscles. Edible olive oil, rapeseed oil, almonds, pistachios, walnuts, avocados and fish containing unsaturated fatty acids, such as salmon, trout, sardines, flounder and mackerel. Add to the diet as healthy fat.
Find out how much fat you need every day, 25% of the calories you eat, and then divide by 9. This is because each gram of fat contains 9 calories. If you eat 2000 calories/day, you multiply it by 2000x25%=500. Then 500/9=55.5. You need about 55 grams of fat.
For example, you can sprinkle chopped walnuts on yogurt for breakfast, use olive oil salad for lunch, eat almonds as snacks, and use olive oil or rapeseed oil for dinner and cooking.
Avoid eating processed foods and sugar because they lack nutrition. Deal with the calories in sugary foods and drinks so that they won't help you achieve your goals. Minimize or eliminate dietary intake. This will help you achieve results faster.
For example, avoid boxed snacks, sweets and baked goods, such as flavored soda and coffee.
It can eat your favorite food in moderation, and don't feel that you have to give up all your favorite foods.