Reshaping your buttocks to give your body an advantage!!
For hip shaping, what we need to do is actually to promote the growth of hip muscles. With regular training and a reasonable diet, every woman's hip muscles will grow. Therefore, if you want to achieve the goal of shaping hip shape through training, you must first have confidence in yourself. Of course, it is a fact that women face certain difficulties in gaining muscle, and they should be mentally prepared for this because they may need to put in more effort.
Of course, understanding the factors that affect the effectiveness of our hip training can help us identify the reasons for our lack of progress during the specific training process, and adjust our training and diet plans accordingly. In order to improve the overall training effectiveness. Of course, no matter what you do, training always needs to be done, so below we share a set of hip and leg training movements that we can refer to and try.
Action 1: Smith squats deeply
Adjust your body position, stand with your feet shoulder width apart, keep your back straight, and tighten your core. Hold the barbell with both hands and place it behind your neck to keep your back straight. Sit back with your hips bent and squat until you reach the peak of your movement. Stand up and keep your back straight throughout the entire body standing movement, keeping your knees aligned with your toes. When you stand up, keep your knee joints slightly bent
Action 2: Bulgaria squats deeply
Find a fixed object slightly lower than your calves, stand with your back facing the object, support your body with one leg on the ground, bend your other leg and lift it backwards, place your instep on the surface of the object, hold dumbbells with both hands and hang them on your side to adjust your body position. Make sure the horizontal distance between your feet is about shoulder width, and the angle between your legs and thighs is between 30-45 degrees. Keep your back straight, tighten your core to keep your body stable, keep your back straight, move your center of gravity forward, and squat down. When your front thigh is parallel to the ground, stand up and keep your body stable throughout the entire process. If you cannot do this, you can use one hand to support the fixed object to assist. Keep your back straight throughout the entire process, keep your knees aligned with your toes, and be careful not to exceed your toes when squatting. Don't kneel on your knees
Action 3: Lie down and kick your legs up
Lying supine on the equipment, with the back firmly pressed against the surface, the core tightened, both feet about shoulder width apart stepping on the front pedal, both hands supporting the handles on both sides to maintain body stability, slowly bending the knees and lowering the weight to a position where the legs are about vertical, stopping for a moment, then using the quadriceps muscle to push forward
Pay attention to keeping your knees aligned with your toes, and do not lock your knee joints when your feet are extended
Action 4: Half squat with legs inward
Stand on a side to side flat stool, bend your inner leg and step on the surface of the stool, keep your back straight, tighten your core, clench your fists in front of your chest to keep your back straight, bend your hips slightly forward, then use your upper support leg to push up the ground slightly, while your outer leg bends and lifts up, and falls from the other end of the stool to the toe point. Then repeat the movement in the opposite direction to maintain body stability and keep your back straight. Pay attention to keeping your knees aligned with your toes and complete the movement at a uniform rhythm
Action 5: Bending and Stretching Legs in Sitting Position
Sitting on the equipment, with a straight back and a tight core, holding the armrests at both ends with both hands, bending the legs and spreading them shoulder width apart, keeping the thighs pressed against the surface, placing both feet under the rolling board to maintain body stability, keeping the thighs still, and using the quadriceps muscle to contract and force the calf to straighten upwards, stopping briefly to feel the contraction of the quadriceps muscle, then actively controlling the speed to slowly restore and feel the extension of the quadriceps muscle
Action 6: Elastic Band High Hip Bridge Hip Abduction
Fix the elastic band on the thighs of both legs, lie on the yoga mat, support the body with your upper back and head, place your arms on both sides of your body, bend your legs slightly apart, step on the yoga ball with both feet, lower your hips and hang them in the air to maintain stability, tighten your hips and lift the force band up, keep your upper body in the same plane as your thighs, stop for a moment, then on this basis, keep your feet still. Use the gluteus medius muscle to exert force and drive your knees to open to both sides until the peak of the movement. Stop briefly and contract the gluteus medius muscle
Then restore in the opposite direction one by one, being careful not to sit on the ground with your hips during restoration
Action 7: Stand with the rope and lift your legs
Adjust the rope to a low position, face the rope to adjust the body position, stand on one leg to support the body, slightly bend the other leg to close with the supporting leg, keep the back straight, tighten the core, bend the hip forward, hold the front equipment with both hands to keep the body stable, tighten the gluteus maximus muscle to drive the movable leg to lift back and up, stop slightly at the top of the movement, and feel the contraction of the gluteus maximus muscle, then slowly reverse direction to restore attention. During the movement, except for the movable leg, try to keep other parts of the body fixed and not move. After familiarizing oneself with the movement essentials and fully warming up, start formal training. During the training process, ensure the quality of the movement, and concentrate on feeling the contraction and extension of the target muscle during each movement, so that each movement is effective. Each action is performed 15-20 times.
Rest for about 45 seconds between movements, 3-5 sets each time, stretch and relax after training, do not stop immediately.
