How should a woman train her buttocks? How to train gluteal muscles for girls

People with small buttocks can't do it anymore, no matter how much they practice, they have no intention. Practice can only make the buttocks solid, compact to give people a sense of beauty.

The action of pulling to death should be practiced by everyone every day.

I also practice it a lot, and the effect is obvious.

The easiest is to do squats, squats can not only train the thighs but also make the buttock muscles strong, 20 times as a group, do 4 to 5 groups, after practicing for a period of time, increase the amount of training, practice for 3 days and rest for a day, and wait for the muscles to rest.

For girls, the perfect buttocks are straight, but not flabby, and if you want to have charming peach buttocks, then regular exercise is essential.

First of all, squats are the main movements of the hips and thighs, some people just want to have the buttocks but are afraid of thick and strong legs, but the two should actually complement each other and jointly shape the beauty of the lines, many Victoria's Secret models often practice squats. And squat is only one of the movements of hip training, the key is to master the correct posture and reasonable degree, the back must be straight, and the knees can not exceed the toes, which is the key point of squatting.

Secondly, other squat movements derived from squats, such as lunge squats, barbell squats, squats against the wall, etc., can be selected according to individual circumstances, among which barbell squats are to further deepen the difficulty.

In addition, the gluteal bridge and kneeling back leg lift are also important movements to exercise the buttocks, the principle of the two is similar, both are through the leg lift to exercise the gluteal muscles, these two movements are less intense, compared to the squat is more inclined to auxiliary training.

Finally, if you have a lot of fat on your buttocks, strength training alone is not feasible, and you need to combine it with fat loss exercises to shape your hips, and of course, don't forget to stretch after the workout to help soothe your muscles!

1. Improve uterine cold and dysmenorrhea! Let the great aunt be gentler.

2. Improve frigidity and promote married life! Don't practice too much, or the bed at home won't be able to stand it.

3. Improve endocrine, prevent uterine fibroids and ovarian cysts!

4. Improve menstrual flow and blood clots!

5. Constipation, diarrhea, hemorrhoids!

6. Improve stomach cold, stomach pain, and stomach distension!

7. Improve cold hands and feet!

8. Improve wind chill and arthritis!

Depending on whether you want to practice on your own or whatever, the gym will do.

Own words Squats.

There are many yoga practices here.

What is the specific situation now, I will give you advice.

It is recommended to go to the gym and exercise according to specific requirements.

Practice hip lifting skills:

1. Lunge. Chest and abdomen, hands on the waist, right leg stride straight forward, feel the inner thigh stretched. Then retract and switch to the left leg. Repeat 15 times on the left and right, or until the buttocks and thighs are slightly sore. Place your weight between your legs and tighten your waist, abdomen and hips to maintain balance.

2. Calf stretching.

Step on the wall with one foot on the ground, knees straight, back foot on the ground, lean forward, hands on the wall, hold. Repeated practice of this exercise can effectively improve the body contour curve and easily shape a good figure.

3. Raise your leg with one leg high.

Find a wall, then stand against the wall at a distance of 20 cm, hold the wall with one hand, cross your waist with the other hand, straighten your back, and then keep breathing at a constant speed; Slowly lift one leg back, the movement can be slow, use the strength of the leg and waist and abdomen to raise as high as possible, do 50 reps on each leg, and then change the leg to do it.

Do some exercises that target the hips. Side leg raises, hip lifts, and squats and kicks are all exercises that work the buttocks. And the brunt of the hip lift exercise should be the dumbbell side squat.

This is a Lemon Aimei enhanced version of the traditional side squat, which can exercise endurance more vigorously, and is more conducive to muscle growth and buttock augmentation. Spread your feet apart slightly wider than shoulder width. Gently turn your big toe and bend your knees to make a side squat.

Your left leg should be fully straightened as a fulcrum. Continue squatting until your thighs are parallel to the ground. Then use the strength of your hips to push yourself back up and straighten your right leg.

You don't need to put your feet back together. You'll continue to keep your feet slightly shoulder-width apart throughout the exercise. Now, do the same side squat exercise on the other side.

Body down until your knees are bent at 90 degrees, then try to stand up again. This time, remember to straighten your legs again while keeping your feet in place. This pose protects your knees and gives your muscles better tension and more strength to support.

Plus two dumbbells. Hold a dumbbell in one hand. As you squat toward the right, the dumbbell in your right hand should be on the outside of your right hip and the dumbbell in your left hand should be in front of your body, between your legs.

When doing the other movement, i.e., the left movement, the position of the hand is reversed, that is, the dumbbell of the left hand is on the outside of the left hip, and the dumbbell of the right hand is located in front of the body, between the legs.

It's okay to kick after you have nothing to do, kick after practicing, the buttock lift effect is very good, and you practice every day.

The way to get more strength is to squat, which is best to be heavier, but you need to be guided by a coach.

Do squats and gluteal bridges will do. The best way to train your buttocks.

Squats and leg raises, let's practice yoga, yoga has a lot of movements.

People who sit for a long time must practice to improve the flattening and hypertrophy of the buttocks, the flesh is sagging, and the buttocks are rounded.

I'm a fitness trainer, and the hips are an important but often overlooked part of bodybuilding training. The reason is simple: it's not easy to see yourself!

This does not mean that we can ignore the training of the gluteal muscles, because it is between the back and the legs when showing the back, playing a bridging role. The strength and solidity of the gluteal muscles can be seen by others! The main training modalities of the gluteal muscles are associated with the lower back and thighs, such as squats and deadlifts.

But there are also specialized exercises that can be used"Meticulously carved"Hip muscles. The following exercises can be used on their own or as an adjunct to the squat deadlift.

1 Lie on your back and raise your hips on one leg Lie on your back, bend your right leg and rest your left leg on your right leg. Place your palms down at your sides. Slowly lift your hips upwards and try to tighten your glutes until your back is straight. Repeat after restoration. Do 3 sets of about 20 reps on each side.

2 Bend your knees and raise your legs Bring your hands to the ground with your knees at 90 degrees. The movement begins with a one-leg lift with the heel vertically up, but the knee angle remains the same. The thighs are raised to the highest point just parallel to the ground.

Don't move too fast, and the gluteal muscles tighten. 3 sets of 20 reps per side.

3 Lean over and bend your calves with weight On the ground with both hands and knees on the same exercise as in exercise 2, the sandbag is tied to the ankles (be careful not to be too heavy). Start by straightening one leg back, about parallel to the ground, and then bend your knee firmly at 90 degrees. Repeat after restoration.

3 sets of 20 reps each: note that the movements should always be controlled, and they can't"Shake"。

4 Squat and jump The movement is basically the same as a weighted squat, with increased burst force: stand shoulder-width apart with your feet and fold your arms in front of your chest. Squat until your knees are at 90 degrees and push vertically upwards.

Pay attention to the pressure on the thighs and tighten the buttocks. Do 3 sets of about 10 reps. Since this exercise has an impact on the ground when jumping and landing, it is best to do it on a rubber mat, wooden floor, or grass, taking care to keep your body balanced.

5 Narrow standing distance and weight-bearing squatting Stand 10-20 cm between feet. Hold dumbbells in both hands (weight varies from person to person). Squat until your thighs are parallel to the ground and stand up vigorously. Keep your upper body upright during the movement: don't lean forward. 8-10 reps per set, 3 sets.

6.Stand with your legs raised after bearing weights Stand facing the wall, lean forward slightly, and hold your hands on the wall. The sandbag is tied to the ankle with the heel slightly raised.

At the beginning of the movement, the weight of the body is shifted to the supporting leg, and the action leg is slowly kicked back with force, and the knee joint can be slightly bent. Kick the leg until you can't go any further. Hold on for a few seconds and then revert.

3 sets on each side, about 10 reps per set. These exercises are for exercisers only, and don't have to be done all at once. It can be scheduled to be done after gross motor exercises.

If you have any fitness questions, you can ask this coach to answer.

Dear, go learn trumpet dancing I've exercised for a long time, remember to adopt.

Three movements teach you to train your buttocks and not thick legs!

This action teaches you to train your hips easily!