Squat and practice buttocks? Why are yours not?

Squat and practice butts ass? Why are yours not?

　　There is no squat and no butts. This sentence has always been praised by many fitness enthusiasts. If you want to practice butts, squats are the best way. How many girls start to do squats crazy because of this sentence, hoping that one day their butts will be as beautiful as peaches!

　　But things went against your wishes. Many people have practiced squats for a long time, but they feel that their butts have not changed at all.

　　　Squats can be squats, but what should they do to be useful? What did you do wrong?

1. You have never learned what the right squats are

　　I believe this is the most people encounter The problem is also the biggest reason why you can't practice buttocks!

　　You have never really learned how to squat, or you have never really learned to use your hips to exert force.

　　Why do you say that? Because the "squat down and stand up" movement is one of the most common basic multi-joint movements that you are a human being. Without special learning, the postures your body will make and the muscles you participate in will always be the most used and labor-saving postures and muscles

　　The most common one is the crooked squat, the movements are inconsistent, the spine is not in a stable and neutral state, and the front side of the thigh is sore I'm going to die, but the butt doesn't feel at all, because compared to the butt muscles, the quadriceps on the front of the thigh are more likely to be applied in life

　　At this time, you need to focus on learning the squat movement, read articles, videos, and find professional coaches to guide the correct posture. At the same time, through some targeted training, you can regain the presence of the buttocks, activate the glutes, find the feeling and skills of exerting force on the buttocks, and constantly correct your squat posture

　　And before this, don't expect your butt to change a lot!

　　2. You haven't practiced enough!

　　The muscles are not something you can easily poke him and he will grow immediately. Things. It is right to practice your butt if you want to make your butt curl. The question is how long have you been practicing? Have you been doing this seriously? Are you practicing for a long time? Do you practice for a long time or do so occasionally?

　　　Muscle-building and shaping is calculated in years. After practicing for three months, you want the glutes to grow immediately. It is a very unrealistic goal.

　　3. Inadequate intensity

　　Review your own training? Squats with empty hands, hip bridges with empty hands, legs raising side, and legs raising back. You can practice your butt with these? Impossible!

　　Some people try to find 100 kinds of hip training movements, but most of the movements are too little stimulation and do not consider training. Practice intensity. When taking into account the intensity, you will find that there is a certain upper limit of intensity for training at home with bare hands, and you must find a higher intensity to increase the curvature 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 stage 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 become curvature. In fact, there is a "lowest" threshold in terms of strength, not all Exercise with intensity will achieve the best muscle growth!

　　Do not give the muscles gradual resistance, but expect it to grow continuously, just like the boss who doesn’t give you a raise but requires you to work harder. Is it reasonable? 　　If you want to make progress, you need to gradually increase the training intensity, let the muscles continue to challenge, adapt to new stimuli, and become stronger!

　　　With the 100-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-stand-st Buttocks This is a big saying. There are many movements that want to train your buttocks, or to make your buttocks curl. And squats are not the best movements

　　Like deadlifts, single-leg squats, single-leg squats, side squats, prone hip extensions, weight-bearing bridges, etc. are all great movements!

　　And through actions of multiple directions or different angles to stimulate the same muscle group, it will be better than using a single movement all the time. The reason is very simple: the muscles are three-dimensional, not a line or a plane (especially the gluteus maximus!!). How can you expect a single action in the direction of stress and contraction to allow a muscle to be fully stimulated?

5. The perfect butt in magazines is not a goal you can definitely reach!

　　Most people want to train butts like jenselter, but this is not the goal you want

　　Not everyone is a butt queen!

　　Why? You may have tried every kind of training in the gym, but you have not seen the results they expected.

　　They have worked very hard! But why can't they train for foreign girls?

　　Some people are born with a relatively large butt mass, but some have a very small amount of muscle mass (flat-butt syndrome"Flat-ass Syndrome), which may be a "genetic" relationship. But you can still try to change it through training

　　Do you belong to "narrow waist and wide hips" or "wide waist and narrow hips" because this affects the visual effect of the butt.

　　The ratio of hip joint to waist

　● Is your hip joint wide or narrow?

　● Is your waist wide or narrow?

　　This is another hereditary - occasional factor, which affects the beauty of your hips. The width of the hips depends on the width of the ilium, which is the largest and uppermost bone in the pelvis. Naturally, the wide ilium bone brings a wide hip, while the narrow ilium may develop a narrow butt. A narrow waist and a wide hip joint give people a feeling of a larger butt. A wide waist and narrow hip joint make your butt look smaller.

　　6. It is unlikely that you will increase your buttocks while losing fat!

　　　Subtracting excess fat will make your buttocks more beautiful, but the premise is that your buttocks have too much fat and the muscle volume is very good!

　　I want to be the same The probability of growing your hip muscles and craving for weight loss is very low, and the final result may be that you can’t get both

　　To make your hip muscles grow, you need enough nutrition and calories, but losing fat just requires you to strictly control your calorie intake. The most fundamental thing is the diet. You can’t use fat loss recipes to ask for the goal of gaining muscle, right? 　　Of course, there are examples of gaining muscles at the same time and losing fat, just like winning the lottery for ordinary people

　　The suggestion here is to observe your own condition, whether the hip muscles are too thin and flat, and if so, focus on gaining muscles. If your hip muscles are already very good, and there are too many fats and so they are ugly, then you should focus on reducing excess fat!