How to build muscle quickly?

There is a lot of fat on the buttocks. If you don't exercise, people who are a little fat may accumulate a lot of fat on the buttocks. Some of this fat will sag or spread to both sides. In addition to affecting the beauty, it is also a problem when wearing. There is a saying that goes, "No squats, no perky butt," which means that doing squats can train the buttocks muscles and achieve the effect of perking up the butt. Therefore, it is very important to quickly eliminate the fat in the buttocks and turn it into tight muscles through squat training.

In actual training, many fitness friends do not feel that they are exercising their gluteal muscles when doing squats, but instead feel the quadriceps muscles of the thighs. So how do you do squats to train your buttocks muscles? Let’s talk about squats first. Squats can be said to be a very simple movement. Practitioners can do squats with weights or with bare hands. I won’t go into the specific details of the movement here, but let’s talk about the stance and angle of the squat.

Squat stance: The first squat stance is with your feet shoulder-width apart, which we call a narrow squat. The second type of squat is with your feet about shoulder-width apart, which we call a wide squat. Squat Angle: The first squat angle is to squat from the feet until the knees are at a 90-degree angle. This squat is called a half squat. The second squat angle is from the feet to the knee angle less than 30 degrees squat, this squat is called a full squat.

To exercise the buttocks muscles, you should choose wide squats and full squats, and the combination of these two is the best way to exercise the buttocks muscles. The number of exercises can be determined according to personal circumstances, or you can combine multiple exercises to achieve faster results. If you want to have perfect hip curves, exercise more and practice wide squats and full squats more in your spare time.