With concave hips on both sides, it is not a dream to develop a "peach butt". "Chang'e" even traveled to the moon and brought back local specialties. She has completed such difficult movements. Is there anything you can’t do to get a peach butt? As long as the method is correct and as long as you persist, the "final victory" will definitely belong to you, a beautiful woman. Let’s first take a look at what’s going on with the concavity on both sides of the buttocks. Why isn’t the “cup” full?
From a professional point of view, the muscles on both sides of the PP belong to the gluteus medius. Too concave is caused by insufficient muscle development. Of course, this has certain innate factors (don’t get me wrong, it’s not that you are born with muscles) Not developed), but is determined by the human muscle tissue structure, and this is the case for everyone.
Since everyone is the same, you don’t have to worry or blame yourself. As long as you carry out professional training and persistence, you will be better than others and increase your return rate.
Under normal circumstances, the gluteus medius muscle is a shy type. When you exercise, the gluteus maximus and gluteus minimus will steal the spotlight, so the gluteus medius muscle is always buried in the back. Without exercise, it will become concave over time, and the opportunity to "show face" will be lost. So, you need to carry out targeted training. So how to do some exercises for the gluteus medius to make the sides of the buttocks fuller?
Method 1: If you have plenty of time and better financial conditions than others, there is no need to say anything. Just go to the gym with your mobile phone and "look at the pictures and talk" (note: in front of the body Lean, abduct your legs left and right and then adduct them, practice repeatedly with the Hacker machine):
Method 2: If you are an office worker and don’t have time, and it is inconvenient to go to the gym, you can do it at home every day. Exercise, remember: as long as the mind is not slipping, there are always more solutions than difficulties, and then look at the picture (don’t get me wrong, this is a coach, but then again, there is nothing wrong with men exercising their gluteus medius):
Method 3: In addition to the above two methods, you can also choose prone position. The posture is similar to push-ups. Press your hands on the ground, arch your body and buttocks upward, use one leg for support, and stretch the other leg straight to the same side. Take it back, repeat it a few times, and then switch to the other leg. There is no truth in the picture. Let’s talk about it by looking at the picture:
Method 4: If you feel that the above movements are not “hard enough” for you, I can recommend you. Do some deadlift movements, such as barbell deadlifts and dumbbell deadlifts. These more powerful movements will force your muscles to become developed and larger. To make both sides of the buttocks become "bulgy", exercise alone is not enough. It requires grasping with both hands.
The so-called grasping with two hands means to exercise muscles with one hand and reduce inappropriate fat with the other. What else? Are the fats inappropriate?
For example, some female friends have a lot of fat in their buttocks, but it is in the wrong position. The fat distribution is biased to both sides of the hips. This is what we call fake wide hips. At the same time, your buttocks muscles It's also underdeveloped, and the gluteus maximus cannot support it, making the dent even more obvious.
So, when you strengthen your exercise, you should also reduce fat overall, reduce the excess and outwardly extending fat, and highlight the gluteus medius muscles on both sides, so that the buttocks will be More like a peach. The picture below may be you in the future: Conclusion:
In short, it is not a dream to develop a "peach butt". As long as you persist, you can still have an proud figure, and you can also make men "hit the wires" pole". Joking aside, you should pay more attention to two points when exercising:
One is to do warm-up exercises before fitness, stretch your muscles first, and let the muscles relax properly, especially the hip muscles.
Another point is that the method is correct. An important principle in practicing the gluteus medius is to abduct the legs left and right, rather than stretching them forward and backward.
Okay, everything is ready, let’s start training tonight. In addition, you have mastered the "Peach", don’t forget to show it off in the last picture, it is also an encouragement to the latecomers.