1, how to make donkeys.
1, beautiful buttocks at home
Practice gluteus maximus: when the hip joint is stable, put your arms on the shoulder-width support pad, keep one knee support stable, hold your chest out and sink your shoulders, and tighten your abdominal muscles. The other leg is raised at the same level as the body. Exchange exercises on the left and right sides, one group 12- 15 times, and the rest should not exceed 20 seconds.
Training gluteus medius: similar to the action of "opening and closing mussels", the body lies on its side, with its head resting on one arm and the other arm naturally bending. My leg is bent. After the hip joint is stable, slowly open one leg upward and tighten the abdomen and hip joint. Put your hand on the gluteus maximus and feel if it tightens.
Exercise gluteus minimus: Bend your knees, stretch your right leg forward, touch the ground with the heel of your right leg, and touch the ground and knees when the hip joint is stable. Change direction as above.
Step 2 practice
As aerobic exercise, long-term aerobic and low-intensity pedal exercise will make muscle lines more slender and effectively solve the problem of hip sagging.
Reminder: Fully warm up. Focus on warming up thighs and ankles. Replenish drinking water (preferably boiled water) in time. Drink 200-500ml water half an hour before exercise. During exercise, it is recommended to drink a small amount of water every 15 minutes. Fully stretch after exercise, especially the legs and hips.
3. Fitness ball
According to the physiological characteristics of women, effective training is carried out on the lower abdomen, buttocks, abdomen and other parts that are easy to accumulate fat. The center of gravity of the body is attached to one side of the fitness ball, one knee is supported on the mat to maintain stability, and the other leg is straight and parallel to the ground to tighten the gluteus maximus.
Reminder: balance should be practiced before serving, and the coach should protect you when practicing. Sitting on the ball, the angle between thigh and calf is 90 degrees.
4. Lift and release.
Beautiful buttock is not a single action, you need to adjust your posture first and carry out "body beauty". Because sometimes due to dislocation of cervical vertebrae, dislocation of thoracic vertebrae and lumbar vertebrae, sagging of chest, pushing forward of coccyx, fat accumulation, affecting hip shape. And "relaxing" is one of the most important basic means in "body beauty"
Specially recommended: "Nine-partition method". Stand with your legs together against the wall, with nine points behind your body against the wall, namely, two heels, two calves, two hips, two shoulders and the back of your head against the wall. Then do "lifting and relaxing" and lifting and closing, that is, lifting and closing the knees, hips and abdomen upwards; Loose just means that the chest, back and neck are upright and the shoulders are relaxed. Don't lift your chin, feel your neck pull up and guide the whole spine in a straight line.
5. Pull three tests
On the basis of combing the body in place, pulling three measurements is very effective for reducing hip fat.
Special recommendation: after standing up, lift your chin up to find the tip of your nose, lengthen your neck, send your chest and neck forward, and slowly bend your upper body down. Keep your spine straight. Look at the sky above your hips and straighten your knees. Stretch your shoulders back and don't bow your head. In addition, kicking shuttlecock, skipping rope, hula hoop and so on. Both make people's bodies upward and are good for their bodies.
2. Hip impact exercises
(1) First of all, of course, it is to warm up. The focus of hip exercise is still on the movement of lower limb muscles. Climbing stairs is the first choice for warm-up, which can not only warm up, but also stimulate hip muscles. Then fully stretch and massage the target muscles.
(2) Dumbbell step: After the front foot is taken out, squat vertically, hold out your chest, and avoid the front legs from leaning inward and outward. Be careful not to use your legs to help you feel the contraction of your gluteal muscles. Alternate left and right, one group until exhausted. Rest for 5 minutes and stretch and massage related muscles.
(3) Squat into a group. Don't squat too fast or too low, otherwise it is easy to damage joints such as knees and ankles. The back should be straight, and the gluteal muscles should exert strength. One group should be exhausted. Choose a dumbbell that suits your weight. The deeper you squat, the more vital capacity you need and the stronger your heart function. Squat is also a good exercise for leg muscles and cardiopulmonary function. Rest for 5 minutes and stretch and massage related muscles.
(4) In the gluteal bridge group, the distance between the feet is slightly larger than the shoulder width, and the hips are forced upward, with the shoulders and upper back as a fulcrum, the feet as another fulcrum, and the hips are lifted upward. During the whole process, the feet, shoulders, upper back and arms remained still, and the calves could not move actively. One group was exhausted. Rest for 5 minutes and stretch and massage related muscles.
(5) A group of hind legs are raised. When one leg is lifted backward, the feet are hooked and the gluteal muscles are tightened. One group was exhausted. Rest for 5 minutes and stretch and massage related muscles.
(6) Side leg lifts. The back of the head, shoulders, hips and heels of the whole movement should be kept on a plane and the body shape should be a straight line. Lift your legs, pay attention to tighten your toes, move slowly, and feel the strength of your gluteal muscles. One group was exhausted. Rest for 5 minutes and stretch and massage related muscles.
(7) Finally, fully stretch to help shape muscle lines. This set of movements is also very helpful for the legs, which can tighten the muscles and effectively lift the buttocks.