Well rounded hip are a sign of a healthy body and the most attractive part of a woman’s body. The gluten muscles are relatively large, and when you train this part, you can also achieve the effect of reducing fat.
Gluten strength is also an important component of human strength. If you have strong hip strength, it can help us better strengthen our core strength.
The buttock muscles obtained through exercise can reduce the excess fat on the buttocks, making your gluten muscles stronger and firmer, which not only achieves the effect of shaping but also enhances the overall beauty of the body.
We not only need to use exercise to shape the buttocks, but also achieve the goal of thin buttocks through lifestyle habits. We can stand for 30 minutes after meals, and during this time, keep the abdomen and buttocks raised.
Do not eat 3 hours before going to bed, this is conducive to the body’s metabolism. These two living habits are the first thrust of your hip training. If you are eager to get a firm buttocks, then you must actively and long-term training, at the same time with a good diet and living habits.
The first action: Kneeling position left and right back kick
Do 20 repetitions on each side, and do 3 sets. Kneel on one leg on the bench or on the floor, with the arm as a support, the leg that needs to be kicked back slightly off the ground, keep suspended during the movement, and keep the back straight and do not bend over.
Note that when kicking back, the hips are forwarded, and the hips are tightened, rather than relying on the legs to stretch back. Keep breathing evenly throughout the whole process, and switch sides after one side is finished.
Second move: Romanian dead lift
Take the incremental group method, with small weights and more reps, and heavy weights with fewer reps.
10kg, 20 times; 15kg, 15 times; 20kg, 12 times; 25kg, 10 times; 30kg, 8 times; 35-40kg, 5 times.
The third exercise: the barbell weighted hip thrust The third exercise: the barbell weighted hip thrust
Here we use a 40kg barbell, do 10 times, and do 3 sets (the specific weight of the barbell is selected according to yourself). When you reach the peak contraction, pay attention to pause for 1-2 seconds.
The third action: rope kick
Do 20 repetitions on each side, and do 5 sets. This action can practice the hip muscles, stand facing the machine, fix the rope on one foot, hold the machine with both hands to stabilize the body, keep the back straight, kick the leg back, feel the tightening of the gluten muscles, and the back kick The height is parallel to the ground.
In order to improve efficiency, subconsciously clamp the buttocks throughout the training process. It’s going to be hard to start doing that. But after a period of practice, you will get used to it. The process of exercising is always difficult, but the results of the harvest are gratifying. The above 5 movements are persistent, and firm buttocks are no longer a desire for you, you can have them too!