When we pursue body curves, full buttocks must be a very important part. Buttocks can visually show thin waist and long legs. At the same time, it is also a key part of bulging front and tilting back. So at this time, our ultimate goal of losing fat is to make ourselves have a perfect buttocks when we lose weight. Therefore, when choosing methods, we cannot just focus on controlling diet and aerobic exercise. We also need to add a hip training plan, so that our method can be: diet control + hip training + aerobic exercise.
However, in this process, we still need to adjust our mentality in the face of our actual situation and do it step by step. Before the body fat rate has dropped to a certain level, the effect of buttock shaping will not be clearly revealed, and it will be different in the later stage of fat loss. As the body fat rate continues to decrease, the effect of buttocks will gradually appear. Therefore, although the overall goal is the same, targeted adjustments must be made at different stages. During fat loss, diet control and aerobic exercise should be the main focus, and hip training should be assisted. In the later stage of fat loss, diet control and buttock training should be the main focus, and aerobic exercise should be assisted.
. In terms of hip training, in order to make the training more effective, it is best to choose a weight-bearing method; in terms of movement selection, we must not only train our hips in a targeted manner, but also strengthen the training of the hamstrings on the back of the thighs, because the strong and powerful hamstrings are also a necessary training part for effectively raising the hip line and lifting the hips. In order to make the gluteus muscles exert force more effectively during the training, we also need to activate the gluteus muscles and hamstrings before training, so that the gluteus muscles and hamstrings can be prepared for the next training.
So next, share two active actions first, each action is done 10 times, and each time does 2-3 sets.
Hip-energy: support and lift the legs
- , bend over, arms are located directly below the shoulders, kneel on one knee, and the other leg is stretched backward and keep the back straight, keep the body stable, non-supporting to maintain straightness, lift
- to the top of the movement, and then put down and restore
Hamstring muscle activate: good morning body forward bend
- stand, feet shoulder-width, hands on both sides of the head, elbows open to both sides, head and hands exert force against
- Keep the waist and back straight , Bend your legs slightly, keep stable
- The hips move backward, bend forward, and bend forward to the maximum amplitude, roughly level with the ground
- When the movement reaches the maximum amplitude you can do, there will be a strong stretching feeling on the back of the thigh
After completing the warm-up exercise, the next formal training can begin:
Action 1: Romanian deadlift
Romanian deadlift will effectively stimulate the gluteal muscles and hamstrings. During the movement, the barbell needs to keep in touch with the legs to force us to further push the hips back and reduce the pressure on the lower back.
In addition, holding both hands forward and reverse can offset the tendency of the barbell rolling and sliding in the hands, making the movement and body more stable, allowing us to lift up a larger weight. However, the disadvantage of holding the front and back is that it will cause different muscles to be subjected to different stresses, which will lead to uneven stresses on the left and right sides. Therefore, in order to achieve even development of the left and right sides, it can be replaced left and right.
Action tips:
- The feet are about the same width as the hips, the barbell is at the height of the hips, and the hands are held forward and backward.
- straighten your legs, slightly bent your knees, and move your hips backward to make your upper body flex your body forward
- During the entire movement, the barbell should slowly fall against your calf to the lower part of your knees and feel the strong pulling sensation on the back of your thighs, the hips should move forward and restore
- during the entire movement, and do not put the barbell on the ground during the decline
Action 2: Barbell hip rush
Hip bridge is an action dominated by the hip joint, which is more targeted to the stimulation of the hips, but if you want to achieve better results when practicing hips, it would be better to carry out in the form of weight bearing. Under normal circumstances, dumbbells, barbell plates and barbells can be used by us. In order to reduce discomfort when heavy objects are placed on the hip during the movement, we can use softer objects such as mats to protect the hip joint.
Action tips:
- lie on your back, place your upper back on a stool, your lower back is suspended in the air, your legs bend your knees apart, your feet are on the ground
- Place the barbell on your hips, hold your hands to keep the barbell stable, but don’t touch the ground
- Straight your hips upwards to the upper body and thighs in a straight line
- After stopping, slowly press down your hips and restore them
Action 3: Rope deadlift
Rope deadlift is also an action dominated by the hips, which can effectively develop the hamstrings and hip muscles, and the resistance of the rope backwards and downwards will naturally drive the flexion of the hips, which is relatively simple for beginners.
Action tips:
- Stand slightly wider than shoulders with your feet open, your back is straight, your shoulders are sinking, your core is tightened, your hands are grasping the handles back under your crotch
- straighten your legs, slightly bend your knees, move your hips backward and flex your body
- to the back of your thighs. After feeling a strong sense of pulling, push your hips forward to get up and restore them, and squeeze the gluteal maximus at the apex of the movement
Action 4: Sliding leg curl
Leg curl will effectively exercise the hamstring muscles, and the hamstring muscles have two main functions: one is hip extension and the other is knee flexion. In kneeling or standing leg curl, the focus will be on the flexion part of the knee joint of the hamstring muscles. The two functions of the hamstring muscles can be exercised at the same time by lying on the back, namely hip flexion and knee flexion.
Action tips:
- Lying on your back, elbows, shoulders and head supporting your body, step on the heels of your feet on the instrument pedal
- straighten your legs, knee joints bent slightly, hips are suspended, core tighten, body shape is in a straight line
- Use the heels to drive the pedal towards the hip, and then stop to the vertex of the action and slowly straighten your legs to restore
- This action In the absence of equipment, you can use a yoga ball instead of
Action Five: Dumbbell single-leg straight leg deadlift
single-leg straight leg deadlift, which is also an effective exercise of the back of the thigh and the buttocks. At the same time, this is also an unbalanced action. During the movement, we need to have a high sense of balance. , to complete a good single-leg deadlift requires good joint flexibility and stability. So relatively speaking, this action is still relatively difficult. However, we can use some auxiliary means to complete this action, such as holding a fixed object with your hands, and as shown in the figure below, it is done in the form of kneeling on one knee.
Action tips:
- kneel on a flat bench with a moderate height on one knee, put your hands on the hips on the same side, hold the dumbbell on the side of the body
- and keep your waist straight, tighten the core, bend your hips and bend down, so that the dumbbell moves down along the legs
- to the back of the thighs. Stop, then push the hips forward and restore
Each of the above 10-12 times, perform 3-5 sets each time, train 1-2 times a week, stretch and relax after the movement is over.
Finally, when the body fat rate is low, the purpose of lifting the buttocks through targeted training, the effect is relatively fast.However, when the body fat rate is high, you must adjust your mindset and not be impatient. Although fat loss and shaping are for a good figure on the surface, it is for health from the inside. Therefore, we must do it on the premise of ensuring health, so we will not let our choice of extreme methods and deviate from the direction.
Author: October Zhixing
#Health Truth Hall##Qingfeng Fitness Say##Her Power Plan#
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