Have a good-looking buttocks, summer clothes will look good, girls with good-looking buttocks will be envious, so what are the tips for buttocks, if you want to know how to lift buttocks, come and see.

What are the tips for hip lifting?

1. This action can be practiced on the bed before going to bed. Do some side-lying leg lifts before going to bed every day. Lie on your side on the bed, bend the lower leg backwards to 90°C, raise the upper leg, as high as possible, hold it for 3-5 seconds after reaching a level that you cannot bear, and then slowly lower it. Change to the other leg. Raise each leg 10 times in this way, not too fast or too slow, just moderate.

2. People who climb more stairs say that the reason for being fat is that in addition to being genetically inherited and being able to eat, there is also not exercising, so fat accumulation causes obesity. And climbing stairs is one of the effective ways to lose weight, and it is also a good way to lift your hips. When you climb up the stairs, your thighs and buttocks will be well exercised, so don't be lazy and just take the elevator. If you have time, climb more stairs.

3. It is quite difficult to walk with hips instead of feet. Sit on the carpet, stretch your knees straight, stretch your hands forward, raise your head, and then extend your right hand, use your hips to move your right leg forward. Do the same movement with the left hand and the left leg, and gradually increase the distance after moving forward two or three times. Although this method is a bit difficult, it can reduce the hips and abdomen.

4. The kneeling posture to raise the leg requires the use of limbs. Keep your elbows on the ground, straighten your spine, stretch your abdomen, kneel on the ground, bring your legs together, lift your left leg, stretch it parallel to the ground, tighten your toes firmly, let your heels face up, and repeat 15- 20 times.

Which equipment in the gym is suitable for buttocks?

If you train your hips in the gym, the equipment you need to use are tensioners, barbells, pull-up boosters, fixed equipment, and so on. Choosing compound hip extension exercises probably exercises the entire buttocks, such as multi-joint compound exercises such as squats, deadlifts, and hip bridges. The training value of compound exercises such as squats and deadlifts is very high.

What should I pay attention to when training the buttocks?

If it is a multi-joint exercise, such as squat (knee joint, hip joint, pelvis), if you can't find the obvious feeling of force in the hips, or if the force of the thigh is stronger than the hip, it is not recommended to train with heavy weight. If it feels better, you can increase the weight appropriately. As for the training frequency, if the target muscle training intensity is high, you can rest for 72 hours. If the intensity is low, you can do it every other day.

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