To practice hips, you can exercise according to your original body shape and the implementation of correct fitness methods, and generally you need to practice for at least half a year to a year to achieve initial results!
Do you often envy those young ladies who have buttocks? In fact, as long as you master the right method, you can also easily practice good-looking and charming buttocks.
If you want to train your hips, you must first understand the composition of your hip muscles. The buttocks are mainly composed of gluteus maximus, gluteus medius and gluteus minimus muscles, and these muscles are up to the hips to have shape. Through targeted training, these muscles can be effectively exercised, so as to achieve the effect of butt lift.
So, how do you do an effective butt lift? Here are some suggestions:
First of all, you must be clear about your physical condition, including the fat and thin body shape, the strength of your physical fitness, etc.
For obese people with more fat layer, it is necessary to carry out aerobic exercises such as running at the same time, and consuming more body fat is conducive to the prominence of muscles, and on this basis, the effect of training hip muscles is better.
For those with a thinner body, especially those with flat buttocks, you can focus on strengthening strength training to strengthen resistance to achieve the purpose of building muscle, improving body shape and hip lifting.
Secondly, you can choose the exercise intensity and method that suits you for strength training, regardless of fat or thin, you must insist on training, mainly to train the gluteal muscles and core strength. There are many movements to exercise, and here are the three main ones:
1.Squats. It is an action that uses a barbell or dumbbell to exercise the gluteus maximus and quadriceps. It is recommended that female friends can use dumbbells to do squats.
2.Lunge squat. You can use dumbbells with your bare hands to perform repeated stride squats. This movement is especially good for exercising the gluteus maximus.
3.Hip thrust. It is to put dumbbells or barbells on the abdomen on your back and repeatedly do weight-bearing upward abdominal lifting movements. It can exercise the gluteal muscles and the core strength of the waist and abdomen.
In addition to strength fitness, it is also important to ensure that you consume enough protein and vitamins during training to provide adequate nutrients for muscle growth.
Hips are not born, as long as you put in the effort and persistence, exercise for half a year to a year, and preferably for a long time, you can maintain a charming and firm buttocks.