The buttocks known as the man's 'sex motor', this motor is clean really look at it really depends on how much its 'capital'? The most intuitive manifestation is to see if the hip muscles are developed, but the hip muscle exercise more complicated and need to have Adequate physical strength support at the same time need to cooperate with reasonable nutrition and exercise methods.
Squat practice hip
Beginners lack of leg strength, you can weight squat, the action should be standardized, both feet and shoulder width, chest look up front, there is no weight can hold his hands on his chest;
After a month or two can carry their own weight squat according to their own weight, attention is squat hips hair force, to avoid the main thigh hair damage knee joint.
Standing posture crouched
Best to have elastic rope or skipping aids, if not, can also be empty-handed to do.First, open your shoulders and shoulders with the same width of elastic rope, hands and then hold the rope on the shoulders, buttocks squat down, So that the thigh and leg between about 90 degrees, still action for 8 seconds, then stand straight. Repeat 10. As long as the arch can be bent back.
Lift the barbell
Barbell on the squat rack, with appropriate weight, bow down to the barbell, the bar resting on the back of the neck shoulders, hands and find a comfortable position to hold the crossbar to maintain its balance. To the lowest point, keep the trunk upright, and then stand up.When squatting, the knee can not go over the tiptoe, the force of standing, the body torso can not forward flexion, always taut waist, to avoid injury.Each group of 8-10, do 5 groups about.
Leaned knees lift leg
First knees with both hands, knees at 90 degrees, and then move to start with one leg up, heel vertical up, but the knee angle remains unchanged, remember to let the thighs up to the top just in parallel with the ground. And the action Do not be too fast, gluteal muscle tightened, each side 3 groups, each 20 times.
Squat jump
This method is basically the same with the load squat, can increase the outbreak of force.First of all, the distance between both feet to shoulder width, arms held in front of the chest, and then squat to the knee 90 degrees, vertical upward kicking up, the most important Is the thigh force, buttocks tighten.Because this action in the jump landing with the impact on the ground, so it is best done in pads, wooden floor or grass, and pay attention to maintain the body balance about 10 times each group to do 3 groups.
Men, as long as you're fit, can achieve a certain level of certainty, these are the best motions that can stimulate the buttocks and thighs, and if you can persevere, you can have a charming bottom-up and thigh. Your bed capacity, you will refuse it?
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