Let's teach you a set of fitness exercises that can be carried out at home, with Kaiziya.
As long as you can persist, you can achieve your goal, with full hips and long legs.
Action 1: Hip abduction
Lie flat on the yoga mat, with your arms outstretched, your upper body close to the yoga mat, your legs bent, and your feet firmly stepping on the ground to support your body.
The hip muscles push the hips upward until the upper body and thighs are in a straight line, and then control the falling speed to recover.
Pay attention to the fact that the hip muscles are exerting force during the whole process, and pay attention to the contraction and extension of the hip muscles to avoid the situation of borrowing power. Watch your hips and don't touch the ground.
Action 2: the straight arm supports the side leg to lift.
Bend over and straighten your arms, straighten your legs, push your toes back, support your body, and ensure that your legs and arms are straight and your abdominal muscles are tight.
Bend one leg and lift it until the knee is below the abdomen, then return to the other leg and alternate in turn.
Pay attention to control the speed and frequency of the whole action to ensure the smooth progress of the whole action.
Action 3: lunge left and right
Stand about two steps apart. Make sure your upper body is not bent and lean forward slightly. Your abdominal muscles are tight. Put your hands on your chest.
One leg is bent, the other leg is straight, the center of gravity tilts to one side of the bent leg, and then returns to the other side, alternating in turn.
Don't shake your body all the time, and make sure that the direction of your knees is always the same as that of your toes.
You must warm up before training. Warm-up can fully stimulate our muscle activity and make us get better training results. At this time, we should pay attention to the quality of action, not to pursue the number of times, but to give up the quality of action. If we have nothing to do, we can do as much exercise as possible. Rest for about 45 seconds between actions. If you feel nervous at rest, you can stretch and relax your muscles. 3 ~ 4 groups each time, 3 ~ 4 times a week, the specific training amount depends on your physical condition. After that, paying attention to stretching can maintain a better muscle shape, make the body more perfect, and reduce the accumulation of lactic acid to relieve muscle pain.
As long as you stick to these three actions, you will definitely have a full hip in the long run.