There may be two reasons why the buttocks become more concave. The first is the decrease of body fat rate, and the second is the lack of exercise in the gluteus medius. In addition to the gluteus maximus, the gluteus medius muscle outside the hip is also very important.
Many people, especially women, want to practice peach hips, but in fact, you should know that hips are developed and fat accounts for a large part. If there is no fat filling, the muscles of the buttocks are normal, especially for men, and most of them are concave. The lower the body fat rate, the more obvious it is!
If you strictly control your diet after exercise, you may lose weight and fat, which will make your hips look less plump and sunken. Although exercise muscles are developed, fat will be reduced.
Many people exercise the gluteus medius muscle, and only practice stretching back, that is, kicking back. This mainly exercises gluteus maximus, and the gluteus medius is not well exercised. The development of gluteus maximus will only make the rear side of the buttocks look stronger, and the outside will not be much strengthened!
There are two best ways to exercise the gluteus medius, one is hip abduction and the other is hip external rotation. You can put your hands on the outside of your hips. When you do these two movements, you can obviously feel the muscles contracting. Strengthen the exercise of the gluteus medius, and your hips will gradually become full!
Do you want to practice your hip muscles every day? Let's first look at whether a muscle can exercise every day, that is, the frequency of muscle exercise. This needs to be considered from several aspects.
Toughness. The elasticity of our body depends not only on our innate genes, but also on the elasticity of different muscles. For example, 48 hours is enough for chest muscles, 24 hours for abdominal muscles and 72 hours or more for lumbar muscles. Then for hip muscles, it is generally more than 48 hours.
Training ability. The stronger our training ability, the greater the intensity of each training and the greater the damage to our muscles, then the longer we need to recover. For example, we just started training, and the intensity is very small. We may have finished training at that time, and we didn't feel anything the next day. The senior coach may need to recover for a week.
Training plan. In fact, our training is not simply isolated. For example, if you exercise your leg muscles, you will definitely exercise your hips. For example, if we exercise our lower back, we will also exercise our hips, and even sports cars in aerobic exercise will be trained. If we add extra training, even if we don't realize it, it will affect the recovery of our hips.
Internal structure. We know that gluteus maximus is actually composed of many muscles, such as gluteus maximus, gluteus minimus and gluteus medius. These muscles have different sizes, different ways of exerting force and different functions, so they may be stimulated differently in a training session, and the recovery time is also different.
Hip muscles can be trained together with legs or separately; It is advisable to train two or three times a week, and train two or four movements each time, with four groups for each movement. The training of hip muscles should first master the correctness of movements, and then carry out reasonable weight-bearing training according to the endurance of the body.
What action can exercise hip muscles Squat is the main action to train thigh muscles, and it can also effectively train hip muscles, especially gluteus maximus; The same effect can be obtained by doing squat training with Smith machine. The gluteus maximus determines the buttocks. Hip "warping" needs more training of gluteus medius and gluteus medius, leg squat, lunge and various leg abduction movements.
Hip bridge and hip push are the main actions to train gluteal muscles and posterior/anterior thigh muscles; Hip push is the weight-bearing training of hip bridge, and the training of hip bridge and hip push needs the continuous strength of gluteal muscles. Beginners are suitable for gluteal bridge training. With a certain training foundation and training ability, you can do heavy hip push training.