First, training time is properly scheduled.

It is best to keep 3-5 days a week, about half an hour to an hour a day, in the aerobic or gym randomly choose one to do. Exercise can be sweaty and good for fat loss.

Second, go to the gym and choose the right exercise.

The training movements of the buttocks. 1, low-bar squat; 2, Bulgarian cut squat; 3, Romanian hard pull; 4. single-leg hard pull; 5, hip thrust.

Bulgarian shear squats. For the sides of the buttocks have collapsed, the gluteus medius muscle is not developed enough buttocks do not look round and rolled. The main function of the gluteus medius in the body is to stabilize the hip joint, so our training for it is to provide it with instability, then single-leg Bulgarian shear squat is very good training.3, this action is much larger than the traditional shear squat squat, so the hip is involved in the component more. If you have not practiced for a long time to the hip soreness, you can try this action.

Third, according to their own body type to develop a training program, for example, many pear-shaped body girls, try not to do weight-bearing lower body exercise.

Look at the body type to adjust the muscle balance, for example, there is a chest hunchback bad habits, you can strengthen the back of the muscle of the lift.

Fourth, eat healthy.

3 minutes to practice 7 minutes to eat. Usually to maintain good habits, adjust the diet, such as drinking more water, eat more vegetables and fruits, do not eat sweets, do not eat fried spicy food and so on. Increase protein intake of about 2g per kilogram of body weight, eat more vegetables, 3 liters of water a day, large meals placed in the training to eat, no carbohydrates after 8:00 p.m., every day will eat more than five meals (including three main meals and two or three meals plus meals), each main meal has meat with a large number of vegetables and roughage to eat, you have to eat a full meal.

Expanded:

A gym is a place in the city that is used to work out . Generally speaking, there is a full range of equipment, a full range of fitness and entertainment programs, professional coaches for guidance , and a good fitness atmosphere. In the gym not only can exercise muscles, make the body more shapely, but also can meet a lot of new friends.