How to make your butt grow meat

Everyone wants to have a good figure, especially women, who hope to have slender legs and a plump butt. However, many people do not look good in clothes because they have no meat on their butt. So being too thin is not good either. So how can you make your buttocks plump? Losing weight is difficult, and in fact, those who want to gain weight are also very distressed, especially if you want to gain weight in a certain area. If you want to gain weight on your buttocks, you should do targeted exercises.

1. Tips to make your butt grow meat

1. Eat a varied diet and get enough sleep.

2. Pay attention to your personal mental health. Tension and pressure at work, worrying about trivial matters in life, and "crazy" study or work that exceeds the human body's load will all make you thinner. On the contrary, a happy mental state and harmonious interpersonal relationships are conducive to weight gain.

3. For those thin people who sit in the office for a long time, they should set aside some time every day to exercise, which is not only conducive to improving appetite, but also can make muscles strong and the body fit. The muscles in the human body will "use it or lose it". If they are not exercised for a long time, the muscle fibers will atrophy and become weak and powerless.

2. The "king" of "beautiful buttocks" exercises - deep cross exercises

1. First, find two 2-3 cm thick barbell plates or wooden boards and place them on the ground. Put your heels on them, stand with your feet shoulder-width apart, and hold your head (shoulders) or your hands behind your back.

2. Specific method: Squat down slowly. Pay attention to always maintaining the movement key points of "head up, chest out, waist tight", squat until you can't go any lower, fully compress the gluteus maximus, the angle between the thigh and calf is 30 degrees, and pause for 3-4 seconds. Then, stand up at a moderate speed (1-2 seconds) without using the inertia of your body. After standing upright, tighten your buttocks muscles forcefully.

3. Pay attention to your breathing: inhale while squatting, and exhale after standing up. Do 3-5 sets, 8-15 times per set, and rest for 1-2 minutes between sets, depending on your physical strength.

4. Each set must be practiced to exhaustion. You can lift the weights after more than 15 times. And as strength increases, body weight must continue to increase, because muscle volume is proportional to muscle strength. The heavier the load, the larger the muscle circumference.

5. Of course, it takes three to six months of persistent training to make a significant improvement on buttocks that are too small and have an ugly shape. And you should train 2-3 times a week, preferably with an interval of two or three days between training to ensure sufficient time for super recovery. And pay attention to a reasonable diet, eat more foods high in protein (fish, meat, eggs, milk, beans) to ensure excess compensation of muscle nutrition.