Part 1: exercise strengthens hip muscles.
1, do squats. If you want to have stronger hips and thighs, squatting is your first choice. Pay attention to the correct way of exercise: feet apart, shoulder width apart, arms straight forward.
Lower your hips to the ground as if you were sitting in a chair. Try to make your thighs parallel to the ground, but don't let your knees go forward beyond your toes.
In the process of completing the action, you should hold your head up and chest out, and your feet should be stressed evenly.
Slowly return to the starting position, and then continue to do it for 8 to 10 times.
2. do a lunge. Lunge is another excellent exercise to beautify the shape of gluteal muscles. Complete lunge correctly: stand up straight first, and then take a big step forward with your right foot. Bend your legs and knees to the right angle. Don't push your right knee forward over your toes and don't touch the ground with your left knee.
When doing lunges, hold your head up and chest out. At the same time, try to contract the abdominal muscles, which can also make the abdominal muscles exercise.
Slowly retract your feet, return to the standing position, and then repeat-this time, step forward with your left foot. Keep doing it until each leg completes 10 movements.
3. Do leg lifts. Lie on your side when lifting your legs. This action works well, because it can exercise your lower gluteal muscles and back muscles at the same time. Correct leg lift: Lie to the right side and support your head with your right elbow. The knee of the right leg is bent forward at an appropriate angle, but the left leg is kept in a straight line with the back.
The soles of your feet are parallel to the ground, then try to raise your left leg and keep your hips still. You can fix your hips with your left hand to prevent leaning backwards.
When you lift your legs, your hip muscles contract, while trying to keep your abdominal muscles tight. Slowly lower the left leg, return to the starting position, repeat 8 to 10 times, and then change legs.
Step 4 do leg lifts. Kicking after one leg can exercise hip muscles and strengthen lower back muscles. Correctly complete the kicking action: put your hands on your knees, align your hands with your shoulders, and align your knees with your hips.
Bend your knees at a 90-degree right angle and lift your right leg back as far as possible. Pay attention to the contraction of hip muscles when lifting legs.
The neck should be in line with the spine. Don't look up when lifting your legs, and be careful not to arch your back.
Put your legs down and return to the starting position, and continue to repeat the action for 8 to 10 times. Then lift your left leg.
If you want to make the training more intense, you can straighten your hind legs instead of bending your knees and lifting your legs.
5. do arch bridge sports. Arch bridge is a very easy sport, but it can produce great results! Hip muscle exercise without arch bridge exercise is incomplete! Complete the action according to the following instructions: lie down, bend your knees, and separate your feet about shoulder width apart. The heel is close to the hip, reaching the distance of almost contact, and the palm is pressed down on the ground.
Lift your hips off the ground, contract your hip muscles and tighten your abdomen. Keep lifting until your body forms a straight diagonal line between your knees and shoulders.
When lifting, close your chin slightly, and pay attention to the strength of lifting from the hip muscles, not the muscles behind your legs. Slowly lower your hips back to the ground, and then continue to repeat 8 to 10 times.
6. Do horizontal stair climbing exercises. Climbing stairs sideways is also a simple and efficient exercise to strengthen gluteal muscles. To do this, you need a step and a set of dumbbells weighing 5 pounds (2.3 kilograms) (but this is optional). Put the steps on your right and put a dumbbell in each hand (if you choose to use dumbbells) in front of your thighs.
Step on the steps with your right foot to the right, and keep your left foot upright in midair.
Keep this posture, silently count to three, and contract the hip muscles all the way.
Go back to the starting position, repeat this action 10 to 15 times, and then switch to the other side.
7. Do weightlifting exercises. Weightlifting is an excellent whole-body exercise, which is especially helpful for shaping hip muscles and hind leg muscles. You need to use a set of dumbbells-5 pounds (2.3 kilograms) is fine, but dumbbells weighing between 10 and 15 pounds (4.5-6.8 kilograms) will make the exercise more intense. Complete the lift correctly: put the dumbbell on the ground in front of you, stand up straight, and separate your feet with hip width.
Now, squat down (as mentioned above) and hold your head up and chest out.
Hold two dumbbells at the same time, palms down. Make sure your arms are completely straight and your back is straight.
Slowly raise your center of gravity and return to the standing position. This process requires the leg to exert strength and contract the hip muscles. Stretch your shoulders back and push your hips forward.
Carefully put the dumbbell on the ground and stand up straight. Repeat this action 10 to 15 times.
8. Practice Pilates or Yoga. If you want to make your hips-and your whole body-more plastic, you can take pilates or yoga classes. Yoga and Pilates can help you shape your body and strengthen your hip muscles and lower limb muscles, which are all done by your own weight.
In addition to strengthening hip muscles, these types of exercises can also lengthen muscles through repeated stretching-which also helps to avoid becoming a "heavy" figure that women don't like.
Find out if there are yoga or pilates courses in your place, or what courses are offered in your gym-they often offer stretching courses and absorb some factors of yoga and pilates.
Try to attend classes 2 to 5 times a week, which is the best.
9. Do some aerobic exercise to strengthen gluteal muscles. Stretching and weight-bearing exercises are not the only way to make your hips strong-you can incorporate some exercises to exercise your hips muscles into your daily regular aerobic exercise! Mountain climbing/jogging/normal running can provide you with the best hip and thigh exercises, so go hiking in the beautiful outdoors. If you are not the outdoor sports type, you can also use the treadmill in the gym, or adjust the slope of the treadmill to be steeper than usual.
Other equipment you can choose include elliptical machines and exercise bikes, which can provide excellent aerobic exercise and strengthen your hips and legs at the same time.
Remember-short-term high-intensity exercise enlarges muscles, while long-term low-intensity exercise stretches and tightens muscles.
The second part: the practice of shaping tall and straight chest
1, do push-ups. Push-ups are good chest exercises, which can help to produce stronger chest muscles. Correctly complete the push-up action: push-up posture, hands slightly wider than shoulders, legs supported by the ball joint at the junction of sole and toe.
Lower the center of gravity by bending the elbow. Remember to keep your back straight and your abdominal muscles contract.
Then lift the center of gravity back to the prone position and continue to do 15 to 20 times.
If this sport is too difficult, you can make some adjustments and use knee support instead of forefoot joint landing.
2. Do T-shaped lateral support. This exercise can help you stretch your chest and strengthen your muscles, and it can also make your arms stronger. You need a set of dumbbells weighing 5 to 10 lb (2.3-4.5 kg). Complete this action correctly: take a dumbbell in each hand and do push-ups (you are supporting the ground with dumbbells now). Feet are slightly wider than hips, because it can enhance stability.
Straighten your right hand up and align your arms with your shoulders. Now your body should be a "T" shape.
Return to the starting position, and then repeat this action with your left hand. Continue to repeat the action until each arm completes 10 times.
3. Do chest push. Pushing the chest can make the chest firm and firm, and it can also act on the arm. You need a set of dumbbells weighing 5 or 10 pounds (4.5 kilograms) to complete this exercise. Lie on your back on the ground or on a sports bench, hold a dumbbell in one hand, and don't point your palm at yourself.
The elbow is bent 90 degrees, and the upper arm is parallel to the shoulder.
Slowly straighten your arms, reach the ceiling and lift them vertically over your chest.
Slowly retract your arm and return to the starting position, and then continue to repeat 15 to 20 times.
4. Do chest enlargement and weight lifting exercises. Breast enhancement can strengthen the chest muscles and make the chest look fuller and more straight. You need a set of dumbbells weighing 5 or 10 lb (2.3-4.5 kg) to complete this exercise. Lie on your back with your knees bent and your feet flat.
Hold a dumbbell in one hand, then open your arms, probably in a straight line with your shoulders.
Raise your arms, palms facing each other, until your hands touch the top of your chest. Imagine that you are hugging someone in a bear!
Slowly lower your arm and return to the starting position, and then repeat this action 15 to 20 times.
5. Do the elbow tilt. This is a simple exercise, which can exercise the muscles of the chest and make the chest look stronger and more straight. You also need dumbbells to complete the action. Stand up straight with a dumbbell in one hand. Lift the dumbbell to the obvious horizon height and bend the elbow to make the arm at a 90-degree angle. Imagine that your arm is a football goal.
Keep elbows close to each other and keep upper arms parallel. Don't let the dumbbell fall below the obvious horizon.
Open your elbows again and return to the starting position. Repeat 15 to 20 times.
Tips Drink plenty of water and get enough sleep, so that you can stay awake and alert during exercise and there will be no dehydration.
Always do stretching exercises to keep your muscles firm and healthy!
Insist on regular exercise. This is the most important link-if you don't insist on exercising at least once every few days, your muscles will gradually relax and your chest and buttocks will no longer be tight, so you must stick to a regular life!
When doing chest exercises, you can use weight-bearing equipment together, so that the effect will appear faster.
Although it will take a long time to see the effect, don't exercise too much, which will damage your muscles.
Be careful not to get hurt by excessive exercise. If you feel exhausted or even dizzy, you should have a rest before continuing.