Exercise to enlarge the hips at home and club

Which exercise is suitable and useful to enlarge the hips? Our feet are the column and base of our body. So its health is very important. If we want to be good and harmful, especially at an early age, we should think about strengthening our thighs and hips. Strengthening these muscles, in addition to helping the body’s health, also makes the body beauty and appeal.

The bottom of the trunk gives your style a special look. So many people start exercising to enlarge the hips. If you also want to increase your hips and want to know the best exercise to enlarge the hips, join us.

Hip enlargement strategies

To enlarge the hips, you need to do certain exercise and have good nutrition. Some supplements are also effective. Here are the best ways to enlarge the hips.

1. Do exercise exercises to enlarge the hips

Power and resistance exercises are the best exercise to enlarge the hips and increase the size of the hip muscles. Provided you have perseverance. It takes at least 1-2 months to see the tangible results. The most important movements include sports for this purpose:

• Squat (Squats)
• Hip Trust (Hip Thrust)
• Langs (lunges)
• Deadlift (Deadlift)
• Hippage Bridge (Glute Bridge)
• Kickback (Donkey Kicks)
• The back of the device (Leg CURL)
• Money Cable (Cable Pull Through)
• Step-Up (Step-Ups)

To achieve an ideal and appropriate body, you need to have a dedicated program designed according to your physical conditions and goals. Give this to Phitamine coaches!

Another good news is that you can do your workout at home without having special facilities.

2. Nutrition to increase hip volume

Muscle building requires adequate protein, surplus calories and nutrients. If you are looking to increase your hip volume, take the following seriously in your diet.

• Protein Take more: Sources such as eggs, chicken, fish, red meat, beans, milk and Greek yogurt are high in protein.
• Complex carbohydrates Enter your diet plan: Brown rice, oatmeal, sweet potatoes, wholemeal bread have complex carbohydrates.
• Healthy fats: Avocado, nuts (almonds, walnuts), olive oil, chia seeds have healthy fat.
• Consume more calories: You need more calories to grow your muscles.

1. Effective supplements for hip growth

In addition to nutrition and exercise to enlarge the hips, some supplements can also be effective in increasing muscle mass. Supplements such as:

• Her protein (Whey Protein): Helping recovery and muscle building.
• Creatine: Increasing muscle strength and volume.
• BCAA: Reduce fatigue and improve recovery.
• Glutamine: Help to repair muscle.

1. Non -race methods

These methods are not very effective and have no long -term impact, but some people use these methods to temporarily enlarge the hips:

• Massage and hip lift: Use natural oils such as coconut oil to improve blood circulation.
• Wearing formators’ pants: Temporarily makes the hips more prominent.

Is it possible to enlarge the hips with exercise?

Which exercise is effective to enlarge the hips? To grow the muscle, you need to do strength exercise and work with weights. To make a larger thigh and buttocks, you need to have a bodybuilding program with your height, weight and goal.

Doing special exercises and burning extra fat will help to enlarge and enlarge the hips. Of course, as long as you do not overlook the supplement of exercise, that is, adhering to the diet and the basic exercise program. Also keep in mind that the hip structure of the individual is different (round, stretched, etc.) and exercise to enlarge the buttocks does not alter the genetic structure of the hips.

Which exercises are more effective for hip enlargement?

The golden key to muscle building and fat burning is basic and basic exercises, such as Scott. Multi -articular and basic exercises, such as scott, can greatly increase the secretion of testosterone hormone and enhance and enlarge the hips. These movements can also have a very positive effect on the upper body muscle; Instead of consuming hormones that will cause many side effects, it is best to focus more on foot exercise and exercise better to enlarge your buttocks.

Try to exercise both strength training and high -end exercises in exercise to enlarge the hips; For example, if you hit a three -set -weight squad, put in your schedule a high -repetition squat or squat in your schedule to involve both types of slow muscular strands and sharp contraction.

Exercise program to enlarge the hips at home

If you also want to exercise to enlarge the hips and increase the volume at home, we still have a good workout program for you. You can only do these movements with or without a dumbbell.

Hip enlargement program in the club

Here are some moves and exercises to enlarge the hips. You have to do these movements in the club and with the machine.

The following program is the best superstar program to promote and strengthen the “thigh and buttocks” muscles. This excellent training program can be done at the club for 1 to 2 weeks.
Tip: Practice the thigh and buttocks, with each device in three or four sets with the said repeat.

Video

Important points to increase hip volume

Many athletes practice hard to make their hips well -enlarged and do their foot exercises; But they don’t get the desired result. If you do not work out of the lower trunk exercises; You can multiply the impact of the apps by following a few simple tips.

• In exercise to enlarge the hips, put a full session on the hip muscles.
  
• If you have almost allocated a full session to foot movements, do not move twice a week; Because the muscles of the foot are recovered later and there is a need for 2 to 4 hours between the foot training sessions.
  
• To increase the volume and improve the shape of the thigh and buttocks, do the muscles and hip exercises.
  
• With your thighs and back workouts you can only strengthen your thighs. So practice the thigh and buttocks separately.
  
• Be sure to do a variety of hip exercises in exercise to enlarge the hips.
  
• Your exercises should be a challenge; That is, the type of exercise and their severity need to be changed by the coach every month.

Why not grow my butt?

Why is it difficult to enlarge your hips? In this section to the things that prevent you from reaching your hips; We will discuss and discuss possible problems with the effectiveness of exercise to enlarge your buttocks.

1. You don’t get your mind ready to build muscle!

Perhaps one of the problems is that you do not have enough expertise and information about exercise to enlarge the hips and do books and books. One of the discussions in exercise to enlarge the hip is the function of the mind for muscle building.

Let’s explain the connection of the mind and buttocks by mentioning the example. Try to contract the hip muscles as much as you can. Try to repeat this exercise in a free time, such as the time of cooking and cooking to shrink the head muscles with your mind.

2. You don’t get tired of your muscles!

Repeat a move five times with a not too heavy weight, it will not be much effective in sports science. So it is best to lift a heavier weight in exercise to enlarge the hips; But reduce the repetition. We mean tired of your muscles is that the exercise is so challenging that your muscles are tired and that you see more progress every day.

1. You are unaware of the hips bridge with the barbell!

Another obstacle to your favorite buttocks is that all your exercise training program to enlarge the hip is related to two moves, Langs and Squat. However, other extraordinary movements, such as the hip bridge with a barbell, will be miraculous for forming and enlargement.

1. You don’t care about other leg muscles!

Many women ignore the muscles of the legs when they think about enlarging their hips and shaping it. In exercise to enlarge your buttocks, you need to practice your quadriceps and hamstring muscles.

Fitamine experts suggest that you go to the squat with weights, or do all kinds of dodgends, for example, to get the hamstring muscles involved. Pliar exercises also have something to say that you can try.

1. You don’t have a proper diet!

If you do all the sports in the world together and follow all the above, but don’t have a good diet, it’s like hitting the water in the mortar and waiting for the result. Remember that any change in your body starts from the kitchen first and then ends with the club and sports.

We suggest you consume protein after your workouts. You should also be more carbohydrates and calories you need daily than your body needs. The following foods are good options for hip enlargement:

• Beans
• Eggs
• Chicken breast
• Beef
• Greek yogurt
• Fish and meat (at least two meals a week)
• Pasta
• Brown bread
• Potatoes

Frequently asked questions

Final speech

The hips and enlargement of the hips have a huge impact on the beauty and appeal of the body. The importance of the thigh and hip muscles is not only for athletes, but it is necessary for anyone to pay attention to strengthening the muscles of the monitoring muscles. Following a proper diet and diet can make your hips more bulky.

In this post we discussed the impact of exercise to enlarge the hip and suggested the best strategies and exercise plans to bulk the hips.

Source: MuscleandPerformance