In women's fitness activities, ass training is an eternal topic, because again

Nothing embodies the curvaceous beauty of women better than a round upturned hip. There is a simple movement in aerobics class, which is "pushing and kicking". This is a special exercise for hip muscles. It only takes a few minutes, and it's right here.

You can train at home.

Action demonstration:

First, kneel on the bed, support your hands vertically downward, keep your upper body straight, relax your waist and collapse; left

Keep your legs and knees off the bed and keep your knees bent. First, put your knees close to your chest, then push them back and forth. When reaching the highest point, the left leg is completely straight, and efforts are made to tighten the hip muscles. Then, take back your left leg according to the original route and push it again.

Get out.

Note that when you push back, bend your ankle and imagine that your heel is the focus. In addition, it is "kicking" backwards and upwards, not "lifting".

This action doesn't need to be too fast, just control the rhythm, push for two seconds, and make it two seconds. one

Generally, do 3-4 groups on each leg, each group is about 20 times, and the legs take turns to do it.

This action can exercise hip muscles and correct hip sagging figure. If you have a lot of fat in your hips and legs, it is recommended to use jogging, brisk walking and other training to reduce fat. With push-ups and beautiful legs, you will definitely have proud hips and legs.

Curve.

Tips for preventing hip sagging and hip adhesion

1. Lie back on the floor.

2. Feet slightly open and knees bent.

3. Put your hands on your abdomen.

4. Take a deep breath, press your feet hard against the floor and your back against your waist.

5. start to shrink your hips and do the lifting action.

6. Lift your back and keep in line with your upper body.

7. Be careful not to lift your hips too high, so as not to protrude back and forth.

8. Don't use abdominal strength, but focus on hip contraction.

9. Inhale and keep your hips tight.

10. Return to the original action.

1 1. Repeat ten times.

Lose weight: jump rope 10 minutes to develop beautiful legs and buttocks.

Skipping rope is a good exercise to lose weight, which has great influence on physical sensitivity, posture, balance,

Coordination and flexibility have a good role in promoting. It can develop strength, especially the strength of lower limbs, make calf muscles explosive, and make muscle fibers of thighs and buttocks stronger and smoother.

Pay attention to warm-up before skipping rope, exercise your shoulders, wrists, knees, waist and ankles, and don't drink a lot of water before skipping rope, just like other aerobic activities.

Specific practices are as follows:

1. Stand up straight, with one leg back as far as possible, the sole of your foot on the ground, the leg behind you kept straight, the front leg bent, and your body kept vertical. Try to pull your arm back. Hold on for 8- 12 seconds, change legs and do it again.

2. People stand up straight, with one leg stretched forward and kept straight, the hind legs bent, the body slightly stretched forward, and the arms tightened in front. Hold on for 8- 12 seconds, change legs and do it again.

3. Stand up straight, lift one leg, grab the shoes with your hands, and get as close to your hips as possible. Keep your hips balanced, your knees together, and your upright legs slightly bent. If you have trouble keeping your balance, you can hold the wall or chair. emphasize

8- 12 seconds, switch legs and do it again.

Generally speaking, it takes about 10- 12 minutes for a full set of stretching exercises, and it takes time to do it.

Position, can open the joints and ligaments of the body. But it should be lengthened or shortened according to the temperature of the weather at that time. Feel the temperature rise, but keep breathing smoothly.

very

In fact, multi-MM is not satisfied with a single form of exercise. They are eager to make their beautiful buttocks tilt more comprehensively and quickly. Of course, the premise is that you are patient and can spare some time for your "ass-lifting plan".

Now, let's introduce a complete set of hip-hop training methods, which is the experience of "super-hip" beauties such as Angelina Judy and jennifer lopez. (Each of the following actions is completed in two groups, each group

Group 8 times)

First, one-legged squat method: the left leg is upright, the right leg is straight: the arms are raised horizontally, the left leg is bent as much as possible, and then stand up straight. If you find it difficult, you can use railings or something.

Can support objects, with the help of arms, exhale when squatting, inhale when standing up, and keep breathing evenly.

Second, the legs squat method: the legs are separated, slightly wider than the shoulders. Legs abduction, arms crossed, lifting and squatting until the thighs are parallel to the ground. When standing and squatting

Push your hips. Try to tighten your hips.

Third, the method of kneeling on both knees: the forearm supports the ground and crosses. Lay your forehead flat on your hand so that your back is parallel to the ground. Lift one foot, lift it hard,

Until the knees and hips are in a straight line and the thighs are parallel to the ground; Then switch legs and do it.

Fourth, the front step method: step forward with one leg, bend your knees, the front side of the thigh is parallel to the ground, and the calf is vertical to the ground. The bending angle of the hind legs is greater than 90.

Degree. The front legs are retracted, and the hips are as close as possible when standing. Switch legs. When doing this action, try to avoid arm assistance.

Five, hip lifting method: supine, knees bent, arms straight to the waist, feet open shoulder width. Lift your hips and waist hard and keep your body in a straight line.

Hold 1-2 seconds. Note that if you have obvious back pain, you should stop to avoid damaging the lumbar spine.

Six, step method: facing 10-20cm high steps. Climb the stairs with your right leg. Keep up with your left foot, stabilize your legs, and then step back with your right foot and left heel.

Go down. Switch legs.

Kick: land on your feet, jump high, close your hips at the same time, and relax when you land. This action is the end of the whole set of actions, which can gradually slow down the joints.

Play until the end.

Tip: When all the exercises are finished, don't sit down immediately because you are tired, or you will squeeze your hips and the blood will not flow smoothly.

Ring will not only greatly reduce the exercise effect, but also cause hip hypertrophy; Don't take a bath right away; You should stand and walk until your breathing calms down, and then do other things.

Beautiful ass fucking changes your square PP

Jennifer lopez told us that if your hips are beautiful enough, you can even sit on the moon. Both Europe and the United States are exclaiming: "When the' share gap'

A generation is coming. "Of course, MMs don't necessarily expect confinement, but at least they can walk around the street with peace of mind, without worrying that the looseness behind them will affect your image and mood. If you are still choosing cards.

Swing from side to side in tight hip-lifting underwear; Still hesitating in front of the clothes you like; Walking by the pool with your head held high, but laughing at the people behind you; You will feel that hips are not only used for sitting, but also for "showing off"

Yes Always worry about your hip MM, please pay attention to our tailor-made "butt collision plan" for you. You will be surprised to find that once upon a time, she also joined the ranks of "butt-butting" beauties. However, you must be responsible.

Bleeding from underwear showing beautiful buttocks.

Preparation-What kind of ass is the most beautiful?

Before implementing the "ass-butting plan", you should first measure whether your hip circumference is too large, because the size of hip circumference is very important for ass-butting. MM with too large hip circumference should pay attention to it and make yourself amazing.

The standard hip circumference is the basis of butt joint. If you don't have a thin ass, you just do hip lifting exercises. Oh, my God, you can make a TV series adapted from a famous novel, "Big Breasts and Fat Buttocks".

Waist-hip ratio standard: whether the hip circumference is too large depends on the waist circumference. The following little arithmetic problem can give you a general understanding of your hip circumference.

Divide your waist circumference by your hip circumference to get the waist-hip ratio. Many mm can reduce the hip circumference, so the measurement must be standard.

waist hip ratio

& lt0.67 Your hips are a little big relative to your waist. Don't enrich your waist for the sake of proportion. It's not worth the loss. You should reduce your hips.

0.67-0.8 Congratulations, your waist-hip curve is clear, and you can enter our "butt joint plan" soon.

& gt0.8 It's a pity that what you should consider now is to lose weight instead of beautiful buttocks. Of course, you have to lose weight after success.

In addition, there is another situation, that is, some MM are not obese, but they are born with little ass. It is natural to strengthen some hip muscle exercises.

Thin your ass first

Reasons for exceeding the standard: office workers sit for a day, neglect exercise, poor blood circulation in buttocks and fat accumulation.

Rescue plan: thin buttocks exercise anytime and anywhere, giving me a beautiful curve.

Linda, 23, is a copywriter for a foreign company in Shanghai.

I didn't think my ass was too big at school. After work, I often sit in front of the computer for a day, feeling that my hips are squeezed and deformed. Go to the mall with your companions and see a Li.

Pencil pants with a waist are also the size of students. In the fitting room, I tried my best to tuck in my abdomen and legs, but I just couldn't put them on. It took a long time to find that my most humble ass was stuck, and I almost cried at that time. After coming out, my

My face is probably red, and I always say that the style is not suitable. God knows I haven't put it on yet, even though I tried to suck.

Later, my cousin, who studied beauty, told me that it is not difficult to lose weight, but it is important to stick to it. She also taught me a simple set of thin buttocks exercises and told me to practice when I have nothing to do, and not to sit by the computer all day. Since then, I have at least

Make sure you have 40 minutes to practice, and you will be fine after practice. If you can't practice, you will exercise your mind. After all, working long hours makes me feel the need for exercise. But after two months, I have already felt some changes.

Not only the hip circumference is obviously reduced, but also the hip muscles become tense. I think I will stick to it.

Simple hip thinning method

Method 1: Stand naturally, pad the forefoot with a 3cm high horizontal hard object, lift the heel, and tighten the hip at the same time, reach the highest point, and then recover. Divided into four groups, each group has 20 times.

Method 2: Kneel with one leg on a flat supporting surface about 30cm high, with the back parallel to the ground, head slightly lifted, the other leg bent and swung, and the leg lifted backwards and upwards as far as possible. Divide into four groups, each group has twenty legs.

Time, then change legs, same as above.

Tip: Don't hold your breath during the practice, keep breathing naturally, and it is best to take a deep breath in the chest and abdomen. And every movement should make the hips exert strength, and the whole process should be slow, not fast.

Friendship is a gift, butt is interference.

MM's beautiful ass plan needs time, long-term exercise and persistence, so MM won't go out during this time? Don't be afraid, there is the most intimate way to help MM through this period.

Darkness before the Ming Dynasty.

It is necessary to beautify the hip line, show the effect of improvement and compactness, and make good use of the corset. According to different hip types, the selection of corsets must be carefully observed:

Hips are big: pants with deep crotch should be selected to cover the whole hips and modify the waistline. Never choose a smaller bra, lest the fat be squeezed out, which is even more unsightly.

Hip sagging: Under normal circumstances, the fat in the thigh will also sag, so when beautifying the shape of the hip, the thigh part must also be taken into account. It is recommended to choose fabric knots.

Solid support tights.

Flat buttocks: The main disadvantage of this type of buttocks is that the curve from waist to buttocks lacks three-dimensional sense, and it is necessary to wear thick underwear to look tall and straight.

Tip: Jeans played an important role. Some styles of jeans are specially tailored from hip to thigh, which can raise the hip and make the legs look longer.

Flat MM hip movement after meals.

"Hip Lift Program": Make your hips sexier.

The hip circumference is normal, but MM who is often worried about flat and drooping hips should pay special attention to this link. The pleasing buttocks are nothing more than quite full, squeezing out obvious daydreaming thighs. So in the ass.

In the plan, you must take targeted measures according to your actual situation, which will greatly improve your ass-bumping effect.

"flat" MM warm-up after meals

Reasons for flattening: picky eaters from childhood, and the digestive function of the stomach is weakened over time; I don't like sports, and my body is unbalanced.

Rescue plan: do hip lifting exercise after dinner, let me say goodbye to "unprecedented"

Chris is 25 years old and a reporter of a newspaper in Guangzhou.

When I realized that I was a girl with a flat hip, I was old enough to work. I have always regarded myself as a little girl who loves to play philharmonic, a little girl, and what ass is not ass. But when men and I

When my friend went out on the street, he stared at the women who were "swinging" their hips, and I felt deeply lost. I inadvertently found that my pure figure, which I had always been proud of, was not the mainstream.

I made two decisions immediately after learning from the painful experience. One dumped her boyfriend, and the other signed up for an aerobics class like lightning. After jumping for several months, I found that my legs were getting rounder and stronger, but my hips were almost gone.

It's improved I want to gain weight, but I am afraid of overcorrection. I have been distressed for a long time. Later, I interviewed in the hospital and chatted with a doctor, and got a small way to strengthen my hips by innuendo. After returning to China, I persisted for several months.

However, I can wear my old pants tightly and "woo" my old boyfriend when I am happy. The poor man looks like a confused man.

Tips for healthy buttocks:

Step 1: Start half an hour after dinner every day, lie flat on the ground, with your feet on the ground, your knees bent, and lift your hips hard, slowly.

Step 2: Pull the hip height to the spine in a straight line and repeat it for more than 20 times, or feel the hip is slightly sour.

Tip: If you have obvious waist pain during exercise, you should stop immediately, and you can gradually increase the amount of activity step by step.

"drooping" MM relives self-confidence

Causes of drooping: I like to eat ice cream and greasy snacks, rest directly after exercise, and don't pay attention to adjustment.

Rescue plan: hip movement, pay attention to diet and rest trinity.

Qiongzi is 24 years old and works as a planner in an advertising company in Shenzhen.

I don't care at all when many girls are worried about their hips. I have a well-proportioned figure and I don't lack exercise, especially my big hips, which even makes me happy for a long time. So my colleagues invited me to go swimming.

I promised, and I was a little proud.

That day, I quickly changed my bathing suit, with light movements and leisurely steps. As expected, the result probably attracted half the men's attention, but when I walked past them, there was a hiss behind me, and I answered warily.

Boss, those people looked at me with strange eyes, with sarcasm. I unconsciously adjusted my bathing suit, and there was nothing wrong with it. Joe, who came with me, couldn't help saying, "You and your ass are a little saggy." Oh, my God, I ran away.

Hide in the water. When I got home, I looked at my hips in the mirror. It's really scary. "Whose ass is this?"

I was depressed for a long time, but I am an unyielding goat. I surf the internet, communicate with friends, subscribe to magazines, and finally sort out a simple and feasible exercise method. I changed my way of rest and endured it.

Painfully gave up the hobby of oily meat. After a period of trial, I turned it into a full member, because the effect is very good, I won't be tired, and I can achieve the maximum effect by lifting my hips.

Tips for lifting hips:

Step 1: Lie flat on the ground, straighten your legs back, lift your legs and focus on your hips.

Step 2: Don't lift it too high, roughly in line with the body, and pay attention to the abdomen slightly to avoid hurting the lower spine. Repeat for about 20 times.

Tip: Don't rest immediately after exercise, but give yourself some time to relax, take a walk and don't sit down immediately. Eat less food that contains a lot of animal fat.