How to make buttocks sexy? The sexiest thing about a woman is her breasts, followed by her hips. Most women will selectively exercise these two places during the exercise process to make their bodies more perfect. Let's talk about how to make your hips sexy.
How to make buttocks sexy? 1 Method of exercising thigh muscles
1, get down on all fours. Hands and feet are shoulder width apart.
2. While the right foot is straight, slowly lift the foot to the waist height, and pay attention to keeping the foot level with the ground.
Do this slowly as you exhale.
Key points: When the feet are lifted up, the toes are straight and the soles of the feet are kept up. Keep your body level with the ground.
3. While inhaling, slowly put down your feet and return to your original position.
Repeat actions 2 and 3.
The number of times this operation was performed.
5 times on the right foot+5 times on the left foot as a unit, * * * do it 3 times. When you start to master this action, you can increase the number of times appropriately. In addition, when your feet are raised to the ground level, it is better to pause in midair for 3 seconds.
Method of exercising thigh muscles
Although this set of movements is relatively simple, it is very important to focus on the hips purposefully. When you don't know whether your strength has been concentrated on your hips, you can touch your hips with your fingers to confirm.
1, standing upright, lying sideways on the floor.
2. While exhaling, lift your right foot upward (don't bend your knees).
Point: Raise your feet at a 45-degree angle with the ground. Straighten your toes, put your feet back, and lift your right foot.
3. Put your feet down when inhaling. At this point, the right foot should not be completely put down against the left foot, but should be placed at a fist-sized position to the left of the left foot.
Repeat actions 2 and 3.
The number of times this operation was performed.
Lift and lower the left and right feet as a unit for 5 times, and do it for 3 times. You can do this while watching TV. It is very important to consciously focus on your hips and keep your feet balanced.
Dietary articles on hip lifting methods
1, eat more fruits and vegetables.
Pumpkin, sweet potato and taro are rich in cellulose, which can promote gastrointestinal peristalsis and reduce the probability of constipation, thus creating a slim and fit lower body. Corn oil, olive oil and sunflower oil all contain a lot of unsaturated fatty acids. Replacing animal fat with them can make you care about beauty and health.
Step 2 eat more fish
Fish is not only lower in calories than meat, but also richer in protein, minerals and metazoa, which can promote metabolism and body fat consumption.
Step 3 drink plenty of water
Water can remove metabolic waste and prevent swelling. Experts suggest drinking one or two liters of water a day, and only pure water! The so-called "fruit water" will make you unconsciously eat unnecessary additives.
How to make hips sexy 2 Hip training is a very special part of the overall fitness training. The strength of hips not only affects the core strength, but also affects the strength of legs and lower body. If you don't pay attention to hip strength training during training, you don't pay attention to your own fitness training. However, in fitness training, especially for male trainers, hip strength training is almost ignored, and hip training is narrowly regarded as exclusive to women. If you think so, you are wrong. Hip strength affects the connection between your upper body strength and your lower body strength. Hip is the key to stabilize the body in exercise, and the strength to stabilize the body in exercise is the core strength and hip strength. Hip strength is the foundation of core strength and hip strength is strong. Without hip strength, your core strength will not be strong no matter how you practice it. So if you want to improve your stability in training, you must practice hip.
Many friends may ask at this time, "How does improving stability help training?" What I want to answer is "It is very important to improve your stability. If you don't want to have accidents and sprains during training, you must improve your stability. " Accidents such as sprains in training have a great relationship with your stability, because when your body is not stable enough, you will obviously feel the shaking from the core to the hips to the legs when you exert your strength. This situation is a sign of weak stability. If you are a little negligent at this time and can't control your body, it is easy to have training accidents and strain your body, especially when running, playing ball, kicking the ball and other sports. When you spend more than half of your physical strength after a period of exercise, you will obviously feel unstable, which is the main reason why all athletes' coaches will clearly emphasize that athletes must pay attention to core and hip strength training in strength training. Strengthening hip training is not only for female bodybuilders, but also for everyone.
What I'm preparing for you today is a set of intensive hip training, which can help trainers better train their hips and make them not only sexy, but also full of strength. Strengthening hip strength is good for both men and women. For example, male friends want to improve their ability in a certain field, extend their time in this field, and make their loved ones like themselves more, then hip strength plays a huge role in this field. Do you think waist is the main force in this field? Then you are wrong. In this field of sports, the main force is the ass. If you have strength in your hips, you will exert your fighting power and make yourself powerful and as strong as an ox. Otherwise, it can only be superficial like a dragonfly. Now that you know how heavy hip strength is for us, are you sure you should ignore hip strength training when training?
In fact, this training action is very suitable for female friends. When men practice their hips, they only need to change the leg exercises slightly, so they can perfectly strengthen their hips. Of course, special training is better. The reason why I say this set of movements is suitable for women's training is because many male friends think it is shameful to practice buttocks. In fact, no one will pay attention to what moves you practice during training, so you don't have to pay too much attention to this, and your hips need to be strengthened separately.
Training1* * consists of 6 movements+1 warm-up. Formal training movements, each movement is done in 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Warm-up exercise, hip and leg exercise is very important. Hip and leg muscles are large muscles that need to be fully activated, and good training results will be achieved in regular training. Training directly without activating muscles will not only improve the quality of training, but also strain muscles and increase joint pressure. So this time we will arrange two warm-up programs. First jog on the treadmill for 5- 10 minutes to make the muscles of hips and legs fully congested. Then, rest for 2 minutes and start formal training.
Action 1, barbell unilateral stride, squat, arrow squat, stride squat and hard pull are called the golden actions to promote testosterone secretion. Needless to say, everyone knows what testosterone means. If you want to improve your strength, you must do these actions more. This training adopts medium weight training, and each side does 15 times as a group, but you should pay attention to the stride.
Action 2, the barbell lifts the leg in reverse stride. Don't do this action much at ordinary times. If you haven't done this action before, I strongly recommend you to experience it. It can not only strengthen your hips deeply, but also make you feel full according to the strength of your hips and legs. Refer to the animation during training and find the corresponding object to complete this action. Do it 10 times per side. Don't choose too much weight, just a small weight. This action is very heavy. If your control and body balance are not enough, it will increase the safety risk, so pay attention to the choice of weight.
Action 3, barbell straight leg hard pull, one of the three golden training actions of strength training, is a very important training action. Similarly, this action is also a perfect testicular action. In training, this kind of exercise will only be effective if it is too light, so it is best for the trainer to choose the maximum weight training that he can control, so that the effect is good, but he should pay attention to waist protection and wear waist protection equipment.
Action 4: Shuffle the squares. This action is a compound training action, which can strengthen the training of shoulders. The training speed can be faster, but to control the action well, no group can do it for about 40 seconds. For detailed training, please refer to the action map.
Action 5, Hu Ping sumo squat+hard pull super group training, which is a very common training method in fitness training, especially in strength training. The advantage of this training method is that it can improve the training intensity without directly increasing the weight, thus avoiding the pressure of increasing the weight on the joints. You can use super group training more during the training promotion period, which can speed up the training promotion and improve the training quality. When training these two movements, everyone must refer to the movements and do them correctly. This super group training is cross-training. Once you do a squat, do a hard pull immediately, and do the two movements 12 times as a group.
Action 6, elastic belt sliding squat, this action is the last muscle relaxation training action, the first few actions are very strong, so we must finally use a self-weight action to relax the tense muscles, which is more conducive to muscle recovery and strength growth. Training should pay attention to strategy, not blindly deep stimulation, and must relax after deep stimulation. This kind of training is scientific. If every training is high-intensity training and there is no relaxation training, it is not conducive to muscle growth and is not good for your health. So I suggest you do some muscle relaxation exercises after each high-intensity training to relieve muscle tension. This action training is completed with reference to the action diagram. Simply use elastic belt, and do it 15 times in each group.