6 best actions for hip shaping! Good methods can produce good results!

 As fitness becomes more and more popular, not only men want to strengthen muscle lines through exercise, but also many women want to create sexy buttocks through weight training.

Some people may think that this purpose is too superficial, but in fact, helping people improve their self-confidence is also part of fitness, and further develop fitness habits and get a healthy body.

 

So no matter what your original intention to start fitness is, having a goal is a good start.

Once you have a goal, you can find a scientific method and pay attention to the details in the actual practice to finally achieve the goal.

Today, I will share a few good exercises for hip training, and give some guidance to those who want to shape their hips.

The training of the buttocks also pays attention to multiple movements and exercises, so as to shape the buttocks better, make the buttocks muscles more developed, and the shape more beautiful.

Due to the physiological problems of women, it is more difficult to gain muscle, so there is no need to worry about becoming a King Kong Barbie.

At present, for women, the more well-known course is the "Hip-up Bible" course. Barehand exercises and home exercises are used to avoid embarrassment in public when practicing buttocks.

Here are 6 hip exercises! Help everyone deeply learn and understand hip movement skills.

One, half squat jump

Sedentary sitting, driving, sofa, etc. in work and life are all caused by squeezing the buttocks for a long time, so that people rarely feel the force of the buttocks muscles, and will not control the use of buttocks (that is, there is no nerve on the buttocks. Perception), so we need to leave the seat for training.

Stand with your feet shoulder-width apart and sit slightly backwards. First, confirm the direction of your knees (do not pinch inside) and try to be in the same direction as your toes. Check your back after squatting. Do not arch your back or dent your back.

Then use both hands to swing to bring up the body, and practice continuous jumping.

Pay attention to the sound when landing. It is generally better to land softly, which proves that you can control your body well.

Two, deadlift swing

 

Deadlift is one of the practical exercises to exercise the back. It can stimulate the muscles of the back, buttocks and legs. It is also a training that you cannot ignore. Then consider adding weight, and don't go blindly.

Feet should be shoulder-width apart and knees bend slightly. Don't lock and straighten them completely. Then pinch your buttocks together with your hands, and your body will lean forward at the same time.

The angle of the torso lean forward will depend on the tightness of the back thighs. If the back thighs feel tight during the butt push, don’t let the body go down anymore, you can send the butt-forward and return to standing. position.

After the above movements are proficient, you can add a bell to your hands to gain weight.

Three, lunge squat

Lunge squat is different from the above two actions, which is standing upright. Lunges use the front and back feet to stand. The difficulty of the action is not lower than the previous two actions, and it requires a certain balance of the body. The training effect can be used for climbing stairs and running, and has high practicability. .

 

4. Wide squat (alias: sumo squat)

Different from squats, wide-distance squats stand wider, which stimulates the hip and internal leg muscles more. It is recommended to stand with feet wider than shoulders and toes with more characters outside the toes. Remember that the knees are in the same direction as the toes.

5. Raise your legs after kneeling

Use a four-legged kneeling position (preferably on a yoga mat to protect the knees), and the torso should be in a straight line with the lower back and neck as much as possible. Remember to raise one leg back and up until the thigh is parallel to the ground.

After several training sessions on one leg, switch legs.

During the process, focus on the buttocks and feel the strength of the buttocks muscles.

Six, single-leg hip bridge

 

The hip bridge is a common buttocks training exercise. Here we will introduce the single-leg hip bridge.

Lie on the yoga mat with hands on your sides, one knee bent, one leg straight, use the strength of your buttocks to push your body up, stay for about 4 seconds, and return to the initial position.

This movement can train the buttocks and core muscles and is a very important basic movement.

The single-leg hip bridge is difficult. If you can’t do it, you can start with the hip bridge (that is, both feet are on the ground)

The above 6 exercises are very beneficial for sexy buttocks. It is recommended to do 3-4 sets of each exercise, 10-12 times per set (one side exercise, 10-12 times per side).

I believe that everyone has learned the standard movements, practiced carefully, and felt the strength of the target muscles of each movement, and the strong and sexy peach buttocks are not a problem.

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