Can dumbbell squat practice hip lifting?
Squatting is good for the exercise of hip muscles. The best way to lift your hips is to squat. Actually, it's not just talk. You can lift your hips by squatting. Squat can effectively stimulate gluteus maximus and skeletal muscle. Squat seems to exercise the lower body, but in fact it can effectively exercise the strength of the whole body. Many foreign fitness experts have sexy buttocks, which are all squatting out.
How to lift your hips with dumbbells?
Lie on your back on the mat, put your arms on your sides, bend your knees at right angles, and put your feet on the fitness ball; Inhale, press your hands to the ground, lift your hips up, tighten your thighs and buttocks muscles, and try to control the ball with your legs. Exhale and slowly lower your hips. Tip: Keep breathing 3-5 times after each exercise. One set of movements is 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.
How to thin buttocks with dumbbells?
1, dumbbell jump.
Hold a dumbbell in both hands and hang it at your sides, palms facing each other. Take a step forward with your left foot, lower your body and squat in a standing position. Jump up, quickly change legs, turn your right foot forward, turn your left foot back, and land with a stance. Repeat with both feet 10 times, and do 3 groups.
2. Walk on tiptoe.
Take a heavy dumbbell (such as 4 kg) in each hand, hang it at your sides, and then stand on tiptoe and walk forward (if there is not enough space, you can walk in circles) for one minute.
3. leg press gap.
Stand on a box with a height of 15cm, and hang a light dumbbell (1-2kg) at your sides. The right leg stands backwards, the knees are infinitely close to the ground, and the hips drive the body forward. Return the right foot to the box, change the left foot to do the same action, each leg 10 times, repeat 3 groups.
4. Bend your knees and swing the kettle bell
Grab a kettle bell with one hand (or both hands), bend your knees and press your hips, making an angle of 45 degrees with the floor, and throw the kettle bell back between your legs when squatting. Keep your arms straight, stand up, swing the kettle bell to your chest with the rising power of your hips and thighs, then squat down and swing the kettle bell backwards from between your legs.
Is it necessary to reduce the body fat rate when practicing hip lifting?
Hips are places where fat tends to accumulate. Therefore, when the body fat rate is high, there will be no less fat in the buttocks, so the buttocks will be full, but this is not what we want, because the fullness of the buttocks is based on the premise that the whole body is relatively fat, so it will make us look bloated and shapeless. Therefore, the first step to develop a full buttocks is to reduce body fat. With the decrease of body fat rate, the fat in the buttocks will also decrease, and some defects in the buttocks will also be exposed. At this time, targeted hip training will make us more targeted.