Girls’ fitness: Why can’t your butt be erect?

Why don’t your butt be erect?

How many girls walk into the gym to train their butts? How many girls do erect and fuck in the videos of Internet experts every day?

But how many girls really erect their butts? 　　I believe that many people will have the same feeling when they say this! Why do they still have flat butts after practicing for so long?

What is the problem?

The answer is insufficient intensity!

Many people think that the training method of girls is to "small weight, multiple times." This is a completely big misunderstanding! If you want to lift your butts, you should make your glutes bigger and develop. The low-intensity (light weight, multiple times) method is not very efficient for the growth of the glutes!

Review your own training? Squat with empty hands, hip bridge with empty hands, legs lift on your side, and legs lift on your back. You can practice your butt with these? Impossible!

Some people try to find 100 kinds of hip training movements, but Most movements are too stimulating, and the training intensity is not taken into account. When taking the intensity into consideration, you will find that there is a certain upper limit of intensity for training at home, and you must find a higher intensity to increase the curl of your butt.

Low-intensity exercise will not give you a butt! 　　When you are first learning movements, in order to master the movement mode and feel the muscles' strength, we will choose a training method with light weight and higher frequency to learn the movements! But this is just the goal in the early stages of exercise!

When your movements are OK and you want to go further, you must increase the training intensity and load the load and load the weight!

Muscles need to grow and your butts need to be curled. In fact, there is a "lowest" threshold for strength. In the previous article "Can jogging be curled up" we mentioned that not all intensity exercises will achieve the best muscle growth!

Low-intensity long-term exercise will be more effective for muscle endurance development. When your goal is to develop muscles, the effect of movements that exceed 15 times is really Very bad

The exercise physiology says: Light weight and multiple trainings tend to exercise our red muscle fibers, and red muscle fibers have no advantages in muscle hypertrophy and muscle strength. Its characteristics are thin size and strong endurance!

The first truth of exercise training, gradual overload, says that if you want to make progress, you need to gradually increase the training intensity, so that the muscles will continue to challenge, adapt to new stimuli, and become stronger!

It is better to bear weight instead of 100 empty-hand bridge style The bridge 10-step bridge of the bar plate is more time-saving and more progress. When you can easily complete more than 15 times in the correct posture, you need to increase the intensity!

Movement selection, number of groups, number of times and suggestions for increasing intensity

In hip training, we tend to use compound movements such as squats, deadlifts, single-leg squats, and weight-bearing bridges as the main training! These movements are more suitable for large weights, and constantly increase the bar plates to increase the intensity.

Like some single joints The movements such as hip abduction and external rotation of the gluteus medius and gluteus minimus (lateral leg lifting, clam style), etc.! It can be used as auxiliary training!

The number of groups is recommended for 3-6 groups, and the number of times is recommended for 8-12. At the beginning, you can first refer to the combination of 3 groups of 10 times. Find a weight that you can complete 10 groups of three groups. When you can do more, you must increase it. When the body has adapted to the intensity you gave, if you do not increase it when it is strengthened, it is a waste of time to start a cycle.

Summary:

If you want to make continuous progress and make your butt more upright, you can't just squats with bare hands or always use the same weight to train (because the same stimulation or the muscles are not stimulated enough, it doesn't need to adapt to becoming stronger), you must gradually increase the weight

Some people choose too much exercises with too low intensity, which is a waste of time and difficult to improve. Low-intensity exercise! For muscle lifting, developing the buttocks is just a drop in the bucket!