How to train the sagging buttocks how to train the buttocks fast results

The times have been progressing again, from the previous fashion magazines are asking for bony girls to now more and more fit female models on the cover of magazines, which means that bony is not the goal to pursue now, the lines are what women should pursue now! However, often accompanied by women need beautiful thigh lines and buttocks ......

What's the problem with no butt

Many women do squats, hard lifts, and single leg squats after only increasing the circumference of their thighs, the strength of their lower backs, and the strength of their biceps but not seeing their butts get more and more shapely. This is probably in the training, the ratio of leg and hip power imbalance, thighs out of the power has been more than the hip too much, resulting in a bit of hip training is not enough. Many girls are using the correct posture and heavy weight to do squats or hard lifts, but do not properly bring the hip muscles into action, which leads to stronger and stronger legs, but the butt still looks flat. Each person's body structure is different, biomechanically and anatomically, and these differences lead to different movements for each person. In fact, there are many girls who have this problem, and you are not alone, but find a way to fix it.

Don't give up on leg training

If you're already a woman who likes to train your lower body, don't stop training your lower body and don't drop the weights because of it, the right answer is "train your glutes more aggressively. You can add a day as a "glute training day", where the action is mainly buttocks, and let the second and fourth head of the femur do not have so much force out of the action. Everything to the glutes as a priority, you will let your training to see results, and a strong butt actually brings not only refers to the lower body strength, will help to the whole body training, the whole body strength.

Glute-specific training day

We all usually focus on one or two large muscle groups for training, but why can't the glutes be a separate large muscle group? Is it necessary to have a separate day for glute training? Well, think about it, the front and middle delts will be trained on pec day; the rear delts will be trained on back day as well, still there are many bodybuilding workouts that will train the deltoid shoulders on a separate day. The butt muscles are bigger than the deltoids, so it's absolutely fine to train them on an independent day, but you might be wondering: why would training the glutes on an independent day be more useful than training the entire lower body?

Three reasons.

1. If you train five to six times a week, then butt training is well worth the investment in a day to allow you to strengthen your gluteals, strong gluteals also help you train the entire lower body multi-joint movement. When you train the larger the muscle group, the more muscles will be drafted, the butt is a large muscle group, if you let him rest Kai is not too bad. 3. Glute training day will help you to put your buttocks more and more, and will not have a very droopy smile line, but a raised smile line.

Four tips for you to train your buttocks

1. Let the buttocks train independently

Our goal is to get the muscles of the buttocks well trained to, not the entire lower body, so we want to train the independent buttocks training, so that the glutes are engorged and feel the muscle force.

2. Sensitivity

Feeling degree is a very important thing for muscle hypertrophy, in the training day, with hip lifts and bent knee bridge to start training, pause at the top to feel the feeling of muscle force, in the centripetal force with a little speed, centrifugal put down to slow down the speed to feel the muscle pull.

3. Weight is not the focus

Imagine this is a bodybuilding training, do not need to break their own weight record, so the muscle feeling is more important.

4. Check your smile line

Always observe whether your smile line is more curved, if there is progress will also become one of your motivation.

Glute training day training movements

Essential movements - hip lifts and bent knee bridges

Start with light manageable weights at first, and then slowly increase your weight, remembering to use your butt to exert the force, and imagine the power coming from your butt. This action will let you consume a lot of energy, so you connect down to practice what the energy is not, continue to do this training to let the body find the feeling of the butt out. As the weight increases you can also reduce the number of reps slightly. And light weights or weight sets are not exactly a waste of time, you can use as a warm-up, so that you can warm up your muscles to challenge the heavier weights. Research has found that hip lifts are more stimulating for the buttocks than squats, and I hope that both boys and girls can use hip lifts to train their glutes in the training room. But it doesn't mean you can use the hip lift to completely replace the squat, the squat is still a very important part of the training movement, the entire body's core, lower body muscle groups will be trained to, girls want to have a great butt, then add the hip lift to your training it.