The girl s butt has a huge visual appearance! Get quick practice on hips

Friends who often watch foreign film albums or movies must have beautiful curved buttocks towards the women in it. They have a profound memory, right? Some male friends even fantasize that their female companions have that curve. Can they be so unlucky about Oriental women? Of course not, but how should I train? This is the focus today!

The general training methods are actually limited in effect, but what should be practiced and how? Don’t worry, you must first determine which buttock type you have, and then the medication will be given as the right medicine. This will make twice the result with half the effort!

{9 People with this hip type have a small butt ratio overall, but the waist does not look more delicate. They need to have a sexy curve to sculpt the hip shape and eat lean protein, so that they will grow beautiful muscles in the future.

Recommended movement: Reminder for the side of the body:

1. First, the body is erected, one leg bends naturally on the ground, and the other leg is kept straight and touching the tip of the foot. After naturally laying the elbows, keep the core of the pelvis stable and the spine in a good position.

2. Then slowly lift one leg upwards, pay attention to slowing down the rhythm and not rushing, to complete the action as the purpose. During the process, focus on the hip muscles, repeat the side for 15 seconds and then change the side operation, and complete the left and right sides into a set.

3. Do at least 3 sets of repetition.

V-shaped hips

Make sure that the line between the pelvis and hips is tilted toward the inside, and the hips will appear a "V" shape from the back. This is common among girls with wide shoulders and very narrow hips. A common problem is that hip sagging affects beauty. If you want to improve, you must use major movements to train the "glutes" to see the effect.

Recommended exercise: [Bond Squat] Use props to hold the horn, horn, and horn to act as a reminder:

1. At the beginning, hold a horn in each hand. After holding the handle with your hands, put the horn in your arms, and remember to maintain a well-maintained line.

2. When you inhale, sit slowly back your butt, keep your body core stable, squat until your thighs are parallel to the ground, then slowly exhale and use the strength of your buttocks and legs to bring your body upwards and return to the starting position. Note: When squatting, your knees do not exceed the tip of your feet.

A-type buttocks

are clearly characterized by "extraelevation" from the front, with no muscles on the upper buttocks, which are clearly concentrated on both sides. This is the "saddle meat" that many female friends fear the most. What should I do if I encounter this situation?

Recommended exercise: Stand straight and the legs are flat. Reminder:

1. Start by taking a standing posture, keeping the abdomen core stable and not crooked, and paying attention to keeping the spine and body in a good position.

2. When you exhale, your mind is focused on the gluteus medius and slowly lift your legs to the side for abduction.

Action Note: Pay attention to the upper body not being skewed.

3. When restoring breathing, in addition to paying attention to maintaining muscle strength, slowly return to the starting position, and then repeat the exercise before switching to the side training.

Round hips

You have this hip shape, which should be the focus of many people's admiration. It is characterized by an average fat distribution and strong muscles. Many Hollywood actresses such as A-ROD's girlfriend J Lo. Jennifer Ropez and Shakira Shakira have this kind of beauty figure. With the conditions of being generous, you just need to strengthen it a little the day after tomorrow!

Recommended movement: [Bridge Style]

Action reminder:

1. At first, lie flat on the yoga pavilion, put your hands lightly on both sides of your body, and your knees will bend naturally.

Action Tips: Keep a distance between the feet and the butt.

2. Use hip strength when exhaling, lift the muscles in the core, hips, legs and other places upwards. At this time, the chest to the knee should be in a straight line. Hold for a while, and then slowly return to the starting position and repeat the above actions.

Heart-shaped buttocks

This hip is also called pear type. This hip type is more common, characterized by widening under the buttock bones, and most of the fat is distributed in the place where the buttocks are connected to the thighs, which means that too much fat will look larger than actually. To improve this situation, in addition to strengthening the muscle groups on the back of the gluteus medius and the thighs and making the lower half of the muscles more solid, more fat is also the goal!

Recommended movement: [Hard] Use props to hold the horn

to remind you:

1. At the beginning, you should take the same standing posture, with both hands slightly wider than your shoulders, hold the horns directly facing down, and open the horns at the same width as your shoulders, keep the horns and spine in a good posture when the knees are slightly tilted.

2. When pushing your hips slowly backwards, place the lower part of the calves in the calf’s love bone position (below the knee), pause for a while before returning to the starting action, and then continue the cycle.

Many online articles or teachings do not consider that everyone's starting conditions are different. They only use the same or two or three methods, and there is a great chance of practicing wrong. At that time, don't say it's peach buttocks, but I'm afraid that from the back you will feel like you are a boy, and the effort will be in vain!

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