The gluteal muscles mainly include gluteus maximus and tensor fascia lata. The main function of gluteus maximus is to extend, rotate, abduct and adducte the legs; The main function of tensor fascia lata is to flex and pronate the thigh and help the thigh muscles contract. Their main exercises include squat, prone straight leg swing, standing on one leg (kneeling posture) and swinging back, and the equipment includes leg swing machine and leg splitting machine. The following mainly introduces the "king" of "beautiful buttocks" action-deep cross exercise.
As we all know, bodybuilding is an exercise to improve body shape, body proportion and muscle lines. It is not only a patent project for men, but also the best choice for women to improve their body shape. The proportion of women's hip circumference is too large or too small, and the hip shape is flat, slender and drooping, which are all unsatisfactory arm types. The "bow and arrow" shape that is round and slightly upturned is the best arm. The hips that lose beauty can be shaped into a full and standard hip shape through bodybuilding training.
Squat exercise was originally a "trump card" to exercise thigh muscles, but if the movements are done properly and you squat completely to the end, you can actually practice gluteus maximus 9%. Therefore, I also call it the "trump card action" of beautiful buttocks.
women are not suitable for heavy squats at first because of their weak leg strength. After a period of unarmed exercises, they can carry out weight-bearing exercises with dumbbells when their strength is significantly improved and the number of times in each group can exceed 15.
First of all, find two barbell pieces or wooden boards with a thickness of 2-3cm and put them on the ground, and step on them with the heels of your feet shoulder-width apart. You can hold your head (shoulders) or your back with both hands.
specific method: squat slowly. Pay attention to the action essentials of "keeping your head up, chest up and waist tight" all the time, squat down until it can't be lower, fully compress the gluteus maximus, and the angle between the big leg and the lower leg is 3 degrees, and stop for 3-4 seconds. Then, stand up at a medium speed (1-2 seconds), and do not borrow the inertia of the body. After standing upright, tighten the hip muscles hard.
Pay attention to breathing: inhale while squatting, and exhale after standing upright. Do 3-5 groups, 8-15 times in each group, and rest for 1-2 minutes between groups, depending on individual physical strength.
each group must be exhausted when practicing, and the weight can be increased after more than 15 times. And with the increase of strength, the weight of the staff should also increase constantly, because the muscle volume is directly proportional to the muscle strength, and the heavier the load, the greater the muscle circumference.
Of course, it takes three months to six months of persistent training to greatly improve the hips with too small hip circumference and unattractive shape. And train 2-3 times a week, preferably once every two or three days, to ensure sufficient time for excessive recovery. And pay attention to the reasonable allocation of diet, and eat more foods with high protein content (fish, meat, eggs, milk, beans) to ensure the excessive compensation of muscle nutrition.
In addition, some women's training aims at reducing excessive fat on their buttocks. They can do aerobic exercises such as running and aerobics for more than 3 minutes, and then do local bodybuilding training, such as squat training. Be sure to remember: the load should be light or not heavy, the number of groups should be more, 3-6 groups, each group 2-5 times, the rest time between groups is short, or the training should be carried out according to the method of continuous cycle practice. At the same time, diet should be properly controlled, because the buttocks are one of the most suitable places to accumulate fat, so as to receive obvious hip contraction effect.
In fact, as long as you have the confidence to love beauty, the determination to seek beauty, and the perseverance to shape beauty, you can be sure that no matter what the above methods and actions are. "Arm" or "hip-shrinking" will all come true, and women's beautiful cars and beautiful figure, including beautiful self-confidence, will be regained.