girls, have you thought about why every time you want to take it seriously and practice the buttocks once, but the legs are always sore and painful. When the buttocks just feel the same, it is not that the planned and prescribed actions have been done. , That is, the muscles on the front side of the thighs have no strength. I feel the swollen leg muscles and the just feeling buttocks muscles. I am ideal. Is it because I have made my legs thick again this time, silently crying in my heart. Then I thought about it, don’t people often say no to squat, no buttocks, how come to me, there is only the problem of thick legs, then talk to the girls who want to practice peachy buttocks, what should I do? Practice buttocks.
Many girls practice buttocks, not only because of the wrong choice of movements, but because of the mistakes in the initial movement mode. Of course, some of you may not even realize it. That is because Your muscles and your body structure subconsciously make choices, such as many people’s . The front muscles are too tense in the front of the body, and the muscles on the back are weak, coupled with the instability of the core , when you do an action, your body will naturally make stronger muscles to support and exert more force, and indirectly, causes the strong side muscles to get more exercise, and the weak side muscles Increasingly weakened situation occurred.
So the correct way is first relax muscle tension higher muscle group _strong16, strong16For example, for the quadriceps on the front of the thigh, you can roll the foam roller and relax the muscles on the front of the calf. It's such a simple step. When you do your previous hip exercises, you will find that you squat. Go deeper, lift higher, and expand even more. In fact, this should be the angle you can reach, but your muscles were too stiff before. There is also the use of some heavier weights. Although for some novices, it does have a certain feeling on the hips, but it is not recommended to do that. Firstly, it is not safe, and secondly, it will bring you unnecessary Hurts.
Suggestions for butt training without thick legs
For training buttock, The muscles and nerves of the buttocks are inherently less, so more attention should be paid to proprioception _strong162span_strong16 , to put it bluntly, can you make your butt move left and right now? Use your nerves to mobilize your muscles. Only in this way can you achieve efficient butt training. When you can use nerves to control the butt muscles, start adding Weight, frequency, and frequency. At this time, you will find that the hips and the feeling of soreness or even swelling, and the legs have not reacted too much. Then congratulations on your peach buttocks practice has started, and the growth will be very fast. . So how to improve the recruiting ability of the buttocks nerve?
How to feel your hip muscles
That is to lay the foundation, and not to train for the purpose of weight. Do more eccentric exercises and feel the muscles with your body. The order can be like this, starts with the simplest prone hip extension, or donkey kick and side-lying clam opening and closing ,There are relatively more fixed points. Even if your core is not stable, these 3 actions will be rewarded every time you do it carefully. After all, the buttocks muscles are mainly abduction and external rotation. Yes, then you can try , hip bridge and hip thrust. At the same time, add some elastic bands for lateral walking, and the elastic band’s standing posture push abduction , then you will I found that the difficulty has indeed risen to a height, but the force of the hips is also more sensible, and finally start some compound weight-bearing exercises, such as Romanian deadlift, straight leg deadlift, or some goat stand-up is a good choice.
The ultimate goal is to let you in the depths of your mind, to develop a later side force mode training not only can make you change in your daily life, but this way Changing the mechanics mode can better enable you to achieve the ultimate goal of training but not thick legs. Okay, not much to say, I am going to exercise, remember to follow me, Gudubai, see you next time.
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