When the peach is "ripe"! Women's beautiful buttock training plan!

Women's hip training plan:

　　The hips are the sexiest parts for girls! Having a round and raised buttocks is definitely the most proud thing. It is also the most fascinating thing for men.

　　The tight and upturned buttock curves are an important symbol of women's beauty.

　　Unfortunate, the buttocks are one of the most prone parts of women's fat accumulation. The sagging buttocks gradually affect the beauty of their body, but also appear bloated and old. However, if you are willing to work hard, you can stay away from bloated

　　Although the appearance of the buttocks is closely related to heredity and living habits, acquired efforts will have a considerable effect.

The best way is to exercise fitness

　　If you want to maintain, get sexy buttocks or make up for and modify Good at sagging and relaxing hip shape, scientific physical exercise is an effective way to reduce excess fat through aerobic exercise, strength training promotes tightening and thumping, and ultimately change the indecent shape of the hips, having a strong and upturned buttocks.

　　Beautiful buttocks! What do you want to do? The women's beautiful buttock training plan is for you!

　　Tell us our plan: This exercise plan is mainly for hip leg training. Remember to complete all the movements mainly with the strength of the buttocks (when any movement is contracted, you must clamp your buttocks). Isolated movements (lifting legs...) use high-count light weight, compound movements (squats, etc.) with large weight. The high-count keeps at 15-25 times, and the low-count is controlled at 8-12 times!

(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

You may like:

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Start training: Add this beautiful buttocks to your training for exercise once a week, for about 50 minutes.

　　1. Kick your hips after loading weight

　　This is a warm-up action, the weight does not need to be too large, but you need to focus your buttocks.

　　2. Weight-bearing squats

　　Squats are to raise your buttocks The ace movement of strength: feet are slightly wider than shoulders → toes turn out at a 45° angle → inhale → chest and head up → hips slowly move backwards → knees in the direction of the toes → squat slowly until your thighs are below level (keep chest and head up) → tighten the sphincter → gluteal maximus contract and exhale force → stand up → exhale →.

The more your legs are spread, the more your butt is exercised, the narrower your legs will exert a lot of force. Sit backwards slowly and lean forward slightly. Keep it for 2 seconds, and then stand up slowly.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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3. Butt Sprint (weight-bearing hip bridge)

The key to hip sprint is to squat down, hold the barbell with both hands and straighten the back, tighten the abdomen and keep it stable. Then exert force on the hip, contract the hip muscles upward to as high as possible, and hold it at the highest point for 1-2 seconds. You will feel the hips Squeeze.

　　4. Smith's squat

　　This is a great action for the buttocks. The squat is the best hip shaping training exercise! One big step in front and back, ensuring that the knees do not exceed the front toes when squatting. When squatting on the hind legs, the knees are close to the ground and hold for 1-2 seconds. Return, keep the back straight during the movement!

(Note: Follow the WeChat public platform of the Fitness Bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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5. Sumo deadlift

5. Sumo Wrestling

5. Sumo Wrestling

5. Sumo Wrestling

5. Sumo Wrestling

Stand with wide legs, turn the toes outward at 45 degrees, hold the barbell at a narrow distance, keep your back straight. When pulling up, the barbell should be close to your legs, and the same is true when returning.

　　6. Kneeling and lifting your legs sideways

　　Keeping and lifting your legs sideways

　　Keeping and lifting your legs sideways

　　Keeping and lifting your legs sideways at 90 degrees, and then lifting your legs sideways as high as possible. Return, repeat.

 (Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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