  Want to have sexy hips like Brazilian girls? Regardless of the genetic limitations and the secrets of the inner beauty of the hips , you can train by weight training. These three actions: full squat, Split Squats and Step-Ups , interested friends, may wish to take a look.
   First of all, the most effective way to reshape the curve of the buttocks is to start the correct type of weight training. Many women believe that raising "light weight x times" is the best way to train muscle, but this is a false assumption. Concentrating on the body to lift a higher weight will bring a lot better results.
I. Weight training
Full squat
    When we talk about training, we must not be less full squat. Most women do this movement and do not reach the full extent of the squat, so that the hip muscles cannot be fully recruited. Unless you have a knee pain condition, there is no reason not to let yourself be lower.
    Try to do it several times without load-bearing. If you can feel the movement, you can start to add weight. After the training, the next day you may feel the muscles are quite sore, but the results are very worthwhile.
2. Split Squats
    To improve the shape and firmness of the buttocks, another great action is the " Split Squats ", which puts most of the load on the front legs and can quickly see the results and improve muscle strength. The action can be carried out by placing a barbell or holding a dumbbell on the back, and the abdomen will be called to maintain the stability of the body, so it will be exercised to the abdomen.
    The same is true for this action, finding a suitable bow and arrow distance so that the body can reach its minimum during training. If you stretch the distance of the bow, the training place will be more emphasized on the back side of the thigh than on the front side of the thigh, but the front side of the thigh is the target of this action training.
3. Step-Ups
    The last action is " Steps-ups ", which trains the entire lower extremities, including the anterior / posterior and hip muscles of the thigh , and also burns heat. The higher the height you step on, the more you have on your hip muscles.
You don't have to do each of these actions every time you train, because it can quickly lead to overtraining. But you may mix these movements to train, and continue to understand the body's reactions, and you will get better results.
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2. Aerobic training ( CARDIO TRAINING)
    Next, you have to train your heart and lungs. If you want to be more solid, in general, what you think of is running straight, which is the best way for many women to think about fat loss. Running can help burn calories, but the problem is that running tends to flatten the body rather than creating a curve.
    You can consider changing to " Uphill walking ", which will bring more pressure ( load ) to the muscles around the hips. It is a better way to increase muscle clarity, and you can burn calories and reduce Grease makes 妳 look even better.
Some methods of training "Brazil's Buttocks" tend to consume the existing body fat in the buttocks area, but it is more difficult to achieve hip firmness and muscle clarity, and even a concave appearance.
If you don't want to go uphill, another good aerobic exercise is the Step Machine . The lower limbs should resist external resistance and make the lower limbs firmer and clearer, rather than losing weight, making you look more invisible. The elliptical machine (Elliptical), then it is more helpful than running, but would still like to walk uphill to the buttocks muscle training, so it is not a good idea to train.
Nutritional methods (NUTRITIONAL APPROACH)
    First, you must first assess your condition. If your current ass doesn't have any shape and needs to develop more curves, you should add more calories to your diet in an effort to build more muscle mass and achieve the shape you want. In terms of calorie intake, add an extra hundred calories to the basic calories required daily. If you already have enough shape, but not tight enough, you need to focus on losing some body fat, which can be achieved by subtracting a few hundred calories from the basic calories needed per day.
In addition, you must also eat the proportion of nutrition, including protein, carbohydrates, healthy fat, but there are many ways to eat, there is no hard specification and quick way. You must choose the diet that suits you based on your work.
IV. Conclusion (CONCLUSION)
    If your goal is to have a Brazilian hip, remember the above points, hard training, smart training programs and a good nutrition strategy, you can change your body and get the results you want.
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