The former is the aerobic exercise to lean down the shape of the buttocks, while the latter is the strength training to train the buttocks to have the shape of the buttocks, I believe that most girls will choose the latter.
Therefore, girls should do more strength training, especially to strengthen the hip strength training, in order to enhance the proportion of buttocks and legs, shaping a good-looking body curve.
Strengthening gluteal training not only strengthens the gluteal muscles, enhances the hip line and improves the problem of flat buttocks, but also leads to the development of the leg muscle groups, making your legs look slimmer and tighter.
Strengthening hip training can also activate the core muscles, help you stabilize your pelvis, improve the problem of numbness of legs and back pain that occurs when you sit for a long time, and reduce the pressure of the lower back muscles to effectively improve the health index of the body.
Strengthening hip training can also enhance the body's basal metabolic value, muscle development can allow you to consume more calories every day, thus inhibiting the accumulation of fat, to avoid the emergence of fat buttocks, elephant legs.
Want to efficiently practice buttocks, we have to pay attention to a few details:
1, the body fat rate of more than 24% of the girl's body will look fat, we have to join the aerobic exercise to brush the fat (jogging, square dance, table tennis, badminton, etc.), to enhance the body's caloric output, so that the body mobilizes more fat to participate in the decomposition.
At the same time, you have to control calorie intake, for example: replace all kinds of high-calorie food with low-calorie food, in order to enhance the body's calorie gap and promote the decomposition of fat. Only when your body fat rate drops can you improve your fat buttocks problem and regain your slim figure.
2, when practicing buttocks, we need to pay attention to protein supplementation, excessive dieting will make the muscle lack of sufficient nutrition, the muscle naturally can not develop thick up.
Want to enhance the hip, we need to eat some appropriate chicken breast, fish, eggs, dairy products and other foods, to the muscles to supplement amino acid raw materials, enhance the efficiency of muscle synthesis.
3, muscle growth takes time, the method of exercising the same muscle group every day is not desirable. Butt training does not need to be carried out every day, 2-3 days of training once can, to give the muscle enough time to repair.
4, just started practicing hip, you can start from the low weight training, slow down the speed of action, feel the gluteal muscle force. With the development of the muscle and then gradually raise the weight level, so that you can give the muscle greater stimulation, to avoid muscle development into a bottleneck.
Sharing a set of efficient gluteal training below, to help you sculpt the gluteus maximus, gluteus medius and gluteus minimus muscles in all directions, so that you can develop a full, rounded buttocks faster.
Movement 1: barbell squatting Perform 15 times, repeat 3-4 groups
The people who do not have a barbell, you can choose dumbbells for weighted squatting, and novices can also start from the bare hands squatting.
Movement 2: elastic band hip bridge swing leg 10 repetitions per side, repeat 3-4 sets
Movement 3: standing elastic band rear leg raise 15 repetitions per side, repeat 2-3 sets
Movement 4: kneeling elastic band hip abduction 15 repetitions per side, repeat 2-3 sets
Movement 5: weighted side step squat 10 repetitions per side, repeat 2-3 sets
Movement 5: weighted side step squat 10 repetitions per side, repeat 2-3 sets
Movement 5: weighted side step squat 10 repetitions per side, repeat 2-3 sets
Action 6: Oblique Backward Arrow Step Squat 10 reps per side, repeat 3-4 sets