华人女士还是可以练翘臀的,看基因,有的需要很多年,有的比较快,肯练肯吃就可以慢慢改善。
一般练臀需要这几个movement pattern
- Squat / lunges
- hinge (deadlift, hyperextension, etc)
- Hip thrust / bridge
- Abduction & different Kickbacks
这几个movement pattern 的exercises 会让你的臀部全方面长。☺️
windeyes6 发表于 2023-01-05 01:26
我也是练这些,效果挺明显,但是quad也变大前凸,怎么能只练臀不练大腿啊?
我也是练这些,效果挺明显,但是quad也变大前凸,怎么能只练臀不练大腿啊?
huar 发表于 2023-01-05 15:11
Do glute bias squat and modified lunges. Anything below parallels you’ll start to hit more quads with more knee flexion. And obviously hip thrust variation, kickback & abduction variation they will target mostly glute.
mm说的真准!我前几年bulk到3个月半快4个月左右开始怀疑是否增重太多,还站短了几个mm请教。我当时增重了5-7磅,每天当任务一样使劲塞,都快到厌食的地步了。。。reddit上有人跟我建议mini cut,我当时还将信将疑,后来发现确实需要阶段性的reset一下效果更好。可惜我还没到cut阶段就怀孕了,从体重巅峰带着一身肥肉进入了孕期😂
Dust 发表于 2023-01-05 20:22
LOL! omgggg that was when so many years ago...
你问的这个问题有点outside my specialty. Most likely you will need a physical therapist to help you.
如果你有平足或者fallen arches, 那么strengthen 你的glute med 会有帮助,比如 abduction exercises, band walk, clam, different kickbacks that target glute med will be beneficial.
哈哈哈,恭喜美女!!one of the things that help to get pregnant is eating sufficient nutrients. hahaha. Bulking definitely helps.
是的, bulking 期间 的mini cut 很重要! During bulking, when you are consistently overfeeding (calories surplus) for a long period of time, with this chronic excess calorie load, glucose uptake by muscle exceeds capacity, the excess glucose returns to the liver, 期间牵连身体其它部位,简单来说最后 contribute to insulin resistance & inflammation. 所以mini cut 很重要。
The bulking time frame depends on the person, how much in surplus, and what their individual responses is, Usually when you start to feel inflamed and your pump starts to fade and you start to have body aches, that's the time to start mini cut.
chriskevin 发表于 2023-01-05 22:01
这个有点属于mindset 还有心理学
- 你家里还有公司不要有甜食
- 不要在手机和电脑上一天到晚看甜食。
- 多吃蔬菜还有水果
- 想吃之前出去散步
- 多喝水
到底了
HOT DEALS