With the change of aesthetics, many women begin to pay attention to shaping training, and in the process of shaping training, hip training is also paid more and more attention, the main reason is very simple is to make their body better. Therefore, this requires us to keep a relatively low body fat rate on the basis of making the body compact and have a sense of line, and to do this, in fact, also involves a muscle problem, for the buttocks, this is more important.

Because from the perspective of the factors that affect the shape of the buttocks, in addition to the natural bone structure, it is fat and muscle. From the perspective of fat, although the buttocks are a part where fat is relatively easy to accumulate, if you want to achieve the purpose of making the buttocks full in shape through this method, you need to have a relatively high body fat rate, that is, you are relatively fat in the whole body, of course, we will not use this method to achieve the purpose of making the buttocks full except that we have a congenital advantage (that is, our fat will grow up and it is in a position where it should be). Therefore, if you want to achieve the purpose of hip shaping through acquired efforts, you need to grow the hip muscles, so this requires us to train.

So at this time, our goal in the training process is to make the muscles grow, so this requires a process of muscle growth, and to achieve this goal is not to say that we can simply practice, but to do the following:

First: to achieve gradual overload

In the process of hip training, many ladies may think that as long as they carry out and adhere to regular hip training, they can only make the hip muscles grow effectively. Therefore, they are relatively conservative in the use of weight, or they have been doing self-weight training, or using some small equipment such as elastic belt dumbbells. Generally speaking, they will make their training too comfortable, But the effect of doing so is not good, although this will stimulate the hip muscles to a certain extent, if you want to grow the hip muscles, you need stronger and greater stimulation. If you always stay at the same weight and number of times, it is difficult to make the hip muscles grow.

Therefore, when you are familiar with the action mode and can feel the power well, you should increase the weight according to your own situation, and this process will be faster in the early stage, and it will be a relatively slow process in the later stage. But no matter which stage it is necessary to achieve gradual overload, or increase the number of actions under the same weight, or increase the weight under the same number of times. Of course, friends who have had training experience may say that the feeling of using a large weight is not as good as the feeling of using a small weight, so they will think of using light weight and multiple times to achieve the purpose of increasing muscle, but this requires a The premise is that this action must be truly exhausted. Compared with the number of groups with small weight, although the use of large weight will be worse in terms of exerting force, it can make itself reach a real state of exhaustion.

Second: a reasonable diet

We often say that we eat three points and seven points. In fact, what this sentence wants to tell us is the effect of diet on the training effect. From the perspective of muscle growth, if we want to achieve effective muscle growth, the intake of protein must be enough. Under the circumstances, we need to reach 1.6-2.2G per kilogram of body weight, and then arrange the ratio of carbohydrate to fat on this basis, the ratio of the three major nutrients (protein, carbohydrate, fat) is either 4:4:2 or an approximate ratio of 3.5:4.5:2.

Of course, if you need to reduce fat, you need to create a certain amount of heat gap (about 500 calories), while if you want to increase muscle, you need to have a certain amount of heat redundancy (specifically according to your own situation, because we don't want to make ourselves overweight during muscle gain, so we can be slightly conservative and create a heat redundancy of about 200 calories). Therefore, at this time, we need to calculate the weight maintenance intake (basic metabolism, daily calorie consumption, exercise and calorie consumption), and then arrange our diet according to our purpose of increasing muscle or reducing fat.

Third: the standard action mode

High-quality movements are the basis for improving training efficiency, and of course, they are also the prerequisite for gradual loading. First of all, non-standard movements are easy to be injured. Once injured, training will be stopped to hinder muscle growth. On the other hand, non-standard movements will not stimulate the target muscles completely, thus reducing training efficiency. Therefore, when you use a large weight to train, if you fail to meet the action standard and thus affect the action trajectory, then what you need to do is to reduce the weight to practice, and then slowly increase the weight on the premise of ensuring the quality of the action.

Fourth: a detailed training plan

The detailed training plan probably includes the choice of movements, the choice of weight, the choice of the number of groups, what kind of state to achieve each time, etc., and then refer to the previous training during the next training and according to your own state, See if you can improve. Instead of casually remembering which action to practice, seeing which equipment to practice a few times, etc., the effect of unplanned random training will certainly not be ideal.

Fifth: the innate factors can not be ignored

The more beautiful buttocks shape trained through hard work mainly lies in muscles, while the congenital factor lies in fat. Therefore, when many friends say such similar words as "buttocks are born rather than practiced", they actually mainly refer to congenital factors. For natural buttocks, to put it bluntly, the fat of the family grows in the part where it should grow; the trained buttocks are the buttocks shaped by the growth of muscles, so the natural buttocks and the trained buttocks are two different concepts, so the effect of training cannot be denied. Of course, as for whether the buttocks are good-looking, it depends on your own innate factors, just like whether your abdominal muscles are symmetrical, which we cannot change.

Summary:

Through the above content, we can know that for hip shaping, what we need to do is actually to let the hip muscles grow, and as long as through regular training and reasonable diet, every woman's gluteal muscles will grow, so if you want To achieve the purpose of shaping the hip shape through training, you must first have confidence in yourself. Of course, for women, it is also a fact that there are certain difficulties in increasing muscle. At this point, you must also be psychologically prepared, because you may have to make more efforts.

Of course, understanding the factors that affect the effect of hip training will help us find the reasons for the lack of progress in the specific training process, so as to adjust our training and diet plan according to these. So as to improve the overall training effect. Of course, no matter how you do it, training will always be carried out, so the following is a group of hip and leg training movements, we can refer to try.

Action one: Smith squat

Adjust your body position, stand with your feet shoulder-width apart, your back straight, your core tight, and hold the barbell with both hands behind your neck.

Keep your back straight, sit back on your hips, bend your knees and squat down, get up and stand up until your body is upright after reaching the top of your movement.

Keep your back straight throughout the movement, keep your knees in the same direction as your toes, and keep your knees slightly bent when you get up.

Action 2: Bulgarian squat

Find a fixed object slightly lower than the calf, stand with your back to the object, stand on one leg to support your body, bend your knees and lift your other leg back, place your instep on the surface of the object, and hold dumbbells in your hands and hang down on your side.

Adjust the body position, so that the horizontal distance between your feet is about the same width as your shoulders, the angle between your legs and thighs is between 30-45 degrees, your back is straight, and your core is tightened

Keep your body stable, keep your back straight, move your center of gravity forward and squat down, get up and stand up after your front thighs are parallel to the ground.

Keep the body stable during the whole movement. If you can't do it, you can hold a fixed object with one hand to assist in the completion. Keep your back straight during the whole movement, keep your knees in the same direction as your toes, and pay attention to the front knees not exceeding your toes and the back knees not kneeling when squatting.

Action three: supine leg push lift

Lie on your back on the instrument, with your back on the surface of the mat, the core tightened, your feet are about the same width as your shoulders, step on the front pedal, and hold the handles on both sides with both hands.

Keep your body stable, slowly bend your knees and lower your weight to a state where your upper and lower legs are about vertical, stop for a while, and then push your quadriceps forward with force.

Pay attention to keep the knee in the same direction as the toe, and do not lock the knee joint when the feet are straight.

Action four: squat leg inward

Stand side-to-side with your inner legs bent and stepped on the surface of the stool, your back straight, your core tightened, and your hands clenched in front of your chest.

Keep your back straight, bend your hips slightly forward, then get up slightly with the upper support leg pedaling upward, while the outer leg bends and lifts upward, and falls from the other end of the stool to the tiptoe, and then reverses the direction.

Keep your body stable throughout the movement, keep your back straight, pay attention to keep your knees and toes in the same direction, and complete the movement in a uniform rhythm

Action five: sitting leg flexion and extension

Sit on the instrument with your back straight and the core tightened. Hold the armrests at both ends with both hands. Bend your legs to be shoulder-width apart. Your thighs are close to the surface of the cushion. Place your feet under the rolling board.

Keep the body stable, keep the thighs still, quadriceps contraction force to drive the calf straight up

Pause at the apex, feel the contraction of the quadriceps femoris, then take the initiative to control the speed slowly to restore, and feel the extension of the quadriceps femoris

Action six: elastic with high hip bridge hip abduction

Fix the elastic band on the thighs of both legs, lie on your back on the yoga mat, support your body with your upper back and head, place your arms on both sides of your body, bend your knees slightly apart, step on the yoga ball with your feet, and your hips sink and hang in the air.

Keep the body stable, tighten the buttocks and lift the power band until the upper body and thighs are in the same plane, stop for a while, and then on this basis, keep the feet in position, the gluteus medius force to drive the knees to both sides Open to the top of the action, stop for a while and contract the gluteus medius

Then reverse the direction in turn to restore, pay attention to restore the buttocks do not sit on the ground

Action 7: Lift your legs after standing on the rope

Adjust the rope to a low position, adjust the body position facing the rope, one leg stands to support the body, the other leg slightly bends the knee and the supporting leg together, the back is straight, the core is tightened, the hip is bent forward, and both hands support the front equipment

Keep the body stable, the gluteus maximus muscle tightening force to drive the movable leg to lift backward and upward, to stop at the top of the action, and feel the contraction of the gluteus maximus muscle, and then slowly restore the opposite direction

Pay attention to in the process of action, in addition to moving legs, try to do other parts of the body fixed

After being familiar with the essentials of the movements and fully warming up, start formal training, ensure the quality of the movements during the training process, and concentrate on feeling the contraction and extension of the target muscles during each movement, so that each movement is effective, each movement 15-20 times, rest for about 45 seconds between movements, 3-5 groups each time, stretch and relax after the training, do not stop immediately.