Many girls want to train their buttocks full, but they are afraid that they will have thick legs when they train their legs. How can this be prevented?
In fact, when the hips and legs develop together, the curves of the lower limbs will look good. As long as our body fat percentage is kept below 20%, combined with scientific hip and leg training, there will be no unsightly elephant leg problem.
However, there are still people who report that there are some specific training methods and techniques that you can use to train your hips and legs. Here are some suggestions:
1.Activates the muscles of the buttocks:Before starting any training, the gluteal muscles first need to be activated. This can be done with some simple warm-up exercises, such as leg raises, bounces, side kicks, etc., which can help you feel the presence of your glute muscles and prepare you for the next session.
2.Focus on the buttocks:During training, you need to make sure that your power is on your hips and not your legs. When you're doing movements like squats or deadlifts, you need to focus on your hips and let them dominate the force instead of putting too much weight on your legs.
3.Keep your knees in line with your toes:When doing movements such as squats or deadlifts, you need to make sure that your knees are in the same direction as your toes. This reduces the involvement of the leg muscles and shifts more weight to the hip muscles.
4.Training with dumbbells:Training with dumbbells can help you better isolate your hip muscles and target them. You can perform one-leg deadlifts, side kicks, and other movements that can help you better work your glute muscles.
5.Control the intensity and number of training sessions:During training, you need to control the intensity and number of trainings. Don't overdo it to avoid muscle fatigue and injury. At the same time, each movement needs to be standardized to ensure that the training effect is maximized.
Finally, share a set of hip exercises at homeSo that you can start exercising at home, train full buttocks in winter, and show off a good figure in the summer next year.
Action 1Squats
Action 2Lunge squats
Action 3Hip thrust
Action 4Raise your legs on your knees sideways
Action 5Squat jumping
4 sets of each movement, 10-15 reps per set, 30 seconds of rest between sets, and 1 minute rest between movements. People with excessive body fat percentage should do aerobic exercise 4 times a week, such as jogging, skipping rope, jumping jacks and other exercises to reduce body fat percentage, and insist on 2 months, so that you have charming hips.