< strong>Squats to build your buttocks? Why isn't yours still warped?
Without squats, there is no buttocks. This sentence has been praised by the majority of fitness enthusiasts. If you want to raise your buttocks, squats are the best way. How many girls are because of this sentence? I started doing squats crazily, hoping that one day my butt would be as beautiful as a peach!
But contrary to expectations, many people have practiced squats for a long time, but they feel that their buttocks have not changed at all.
It is true that squatting can improve the buttocks, but how can it be effective? What did you do wrong?
1. You have never learned what a correct squat is
I believe this is the problem that most people encounter, and it is also the problem with the buttocks The biggest reason why I can’t practice!
You never really learned how to squat, or in other words, you never really learned how to squat using your hips.
Why do you say this? Because the action of "squatting and standing up" is the most common action of human beings. One of the major joint movements. Without any special training, the postures your body will make and the muscles involved will always be the most accustomed and least labor-intensive postures and muscles
The most common thing is that the squatting is crooked, the movements are uncoordinated, the spine is not in a stable and neutral state, the front of the thigh is so sore, and the buttocks don’t feel at all, because compared to the buttocks muscles, the quadriceps on the front of the thigh are not strong enough. Muscles are easier to be applied in life
At this time, you need to focus on learning the squat movement, read articles, videos, find professional coaches to guide you in the correct posture, and at the same time regain it through some targeted training. Sense the presence of the buttock muscles, activate the gluteal muscles, find the feeling and skills of the buttocks, and constantly correct your squatting posture
Before this, don’t expect that your butt will change much. !
2. You haven’t practiced enough!
Muscles It's not something that will grow immediately if you just poke it. If you want to make your butt more upright, you need to practice it. The question is, how long have you been doing it? Do you have time to do it seriously? Do you practice regularly over the long term, or do you do it occasionally?
Muscle building and shaping are measured in years. It is very unrealistic to expect your gluteus maximus to grow immediately after practicing for three months.
3. Insufficient strength
Review yourself Training? Squats with bare hands, hip bridges with bare hands, side leg raises, and rear leg raises. Is it impossible to do this?
Some people try to find 100 ways to train the buttocks.movements, but most of the movement stimulation is too little and does not take into account the training intensity. When you take the intensity into consideration, you will find that there is a certain upper limit to the intensity of freehand training at home, and it is necessary to find higher intensity to improve the curvature of the buttocks.
Low-intensity exercise will not give you a firm butt!
When we first learn movements, in order to master the movement patterns and feel the muscles exerting force, we will choose light weight and high-rep training methods to learn the movements! But this is only the goal in the early stages of the movement!
When your movements are OK and you want to go further, you must increase the training intensity and load the weight!
Muscles need to grow and buttocks need to become perky. In fact, there is a "minimum" threshold in terms of intensity. Not all intensity exercises will achieve optimal muscle growth!
Not giving your muscles progressive resistance but expecting them to keep growing is like your boss not giving you a raise but asking you to work more and more. Is it reasonable?
If you want to make progress, you need to gradually increase the training intensity, so that the muscles can continue to challenge, adapt to new stimuli, and become stronger!
Instead of performing 100 reps of bridge pose with bare hands, it is better to perform 10 reps of bridge pose with weight and bar plates, which will save time and make more progress. When you can easily complete more than 15 times with correct posture, you need to increase your intensity!
4. Only practice squats
To be honest, no It’s a big saying that squats don’t lift your buttocks. There are many movements that can train your buttocks, or make your buttocks curl up, and squats are not the best movement.
Like deadlifts, single Leg squats, single-leg deadlifts, side squats, prone hip extensions, weighted bridges, etc. are all great moves!
Moreover, stimulating the same muscle group through movements in multiple directions or different angles will be more effective than using a single movement all the time. The reason is simple: muscles are three-dimensional, not a line or a plane (especially the gluteus maximus!!). How can we expect that a single force and contraction direction can fully stimulate a muscle?
5. The perfect butt in the magazine is not a goal you can definitely achieve!
Most people want to develop a butt like the butt goddess jenselter, but this is not your goal
Not everyone is a butt queen !
Why? You've probably tried every workout in the gym and not seen the results you expected from them.
You have been training very hard! But why can’t I develop the buttocks of foreign girls?
Some people are born with relatively large muscle mass in their buttocks, but some people have a very small amount of muscle mass (Flat-ass syndrome). This may be a "genetic" relationship. But you can still try to change it through training
Do you have a "narrow waist and wide hips" or a "wide waist and narrow hips", because this affects the visual effect of your butt.
Hip-to-waist ratio
● Are your hip joints wide or narrow?
● Is your waist wide or narrow?
This is another hereditary-sporadic factor that affects the aesthetics of your buttocks. The width of the hip joint is determined by the width of the ilium, the largest and uppermost bone of the pelvis. Naturally, wide iliac bones lead to wider hips, while narrow ilium bones may lead to narrow buttocks. A narrow waist coupled with wide hips gives the impression of larger hips. A wide waist and narrow hip joints make your hips look smaller.
6. You are unlikely to lose fat and grow your buttocks at the same time!
Reducing excess fat will make your butt more beautiful, but only if you have too much fat in your butt and good muscle mass!
The goal probability of wanting to grow your buttocks muscles and losing weight at the same time is very low, and the final result may be that you cannot get both
Want to make your buttocks slimmer To grow muscles, you need enough nutrients and calories, andFat loss requires you to strictly control your calorie intake. The two most fundamental factors are diet. You can't use a fat loss diet to achieve the goal of muscle gain, right?
Of course there are examples of gaining muscle and losing fat at the same time, just like winning the lottery. For ordinary people
The suggestion here is to observe your own situation and whether the hip muscles are too thin and too thin. If you are flat, just focus on building muscle. If your butt muscles are already very good but there is too much fat and they are ugly, then you should focus on losing excess fat!