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In addition to hoping to lose weight, girls pay more attention to body shaping, because the bamboo pole figure is not attractive. Girls have a concave and convex body curve, which makes them look more attractive.
The key to carving a curved body lies in the creation of the hip muscles. Girls should not have flat buttocks, but only have plump and round buttocks, which means that they are away from flat and drooping buttocks. The lifted buttocks will make the legs look longer visually and the waist and abdomen will look thinner.
People who sit for a long time and lack exercise will not only easily accumulate fat on their buttocks, but also deteriorate their muscles, and they are also prone to more health problems.
And there are many meanings to insist on training buttocks, such as:
1. Training buttocks can promote the development of muscles, thereby improving the body's metabolic value and inhibiting the accumulation of fat.
2. Training the hips can strengthen the hip joints, stabilize the pelvic bones, improve the problem of gluteal muscle weakness, and improve the body's health index.
3. Training buttocks can improve body proportions and shape good-looking buttocks, so that you can look better when wearing clothes.
How to train your hips scientifically and efficiently? If wants to quickly create a full hip-bear curve, we need to provide all-round stimulation of the hip muscles, and we cannot train in a single movement.
And it takes time to train buttocks, don’t worry, we can keep the frequency every other day or once every two days, and the combination of work and rest can improve the shaping efficiency.
Many girls say that they will have thick legs when practicing buttocks and dare not perform strength training.
In fact, what the editor wants to say is: first strengthen your brain when you exercise, don’t follow the crowd. Girls don’t have to be afraid of thick legs when they practice buttocks and legs. Only when they develop together will their body proportions look better.
muscles are also not easy to grow. Girls have limited weight-bearing levels and their testosterone levels in their bodies are not as good as those of boys, so it is not easy to develop large muscle dimensions. Strength training can effectively prevent muscle loss, improve the body's basic metabolism of and reduce the chance of gaining weight.
most girls’ legs are caused by fat accumulation, not because of their muscle development. Therefore, girls with thick legs should do more aerobic exercise to brush fat instead of being afraid and refusing resistance training.
The body fat rate of girls is controlled at around 20%-24%, the fat on their bodies will naturally disappear, and your legs will naturally lose weight.
Finally, share a set of strength training for hip training. 2-3 months will increase your hip circumference by 2-3 cm!
Action 1: Prone to lift the leg: Activate gluteal maximus (20 times on both sides)
Action 2: Side to lift the leg: Activate the gluteal medimus (20 times on both sides)
Action 3: barbell Romania deadlift
target muscle group: hamstring , gluteal muscles and lower back
action 4: barbell hip push
target muscle group: thigh legs
Action 5: Standing side-lift
Target muscle group: gluteal medius
Action 6: Dumbbell weight-bearing squat
Target muscle group: hip legs
15
Action 7: After pushing up the legs, lift
Target muscle group: gluteal maximus
Notes:
Notes:
1. Master the movement standards and feel the force of the gluteal muscles. Perform each movement 10-15 times, repeat 3-4 sets.
2. After training, stretch the hip and leg muscle groups, relax training should be performed to improve muscle congestion problems and help muscle repair.
3. People with excessive body fat rate must control their diet simultaneously and reduce calorie intake, so as to reduce body fat rate and avoid fat covering the muscles.
