In fact, if you need to lose weight, the most reasonable reference is to calculate your weight according to your height. The weight corresponding to different heights is definitely different, and the most crucial point is to look at the body fat rate. Even if the weight is the same, the body fat rate is completely different, so the figure curve presented must be completely different.
So whether a person looks good or not, besides weight, the most important thing is the content of fat and muscle, which is why more people attach so much importance to fitness.
For the female group, in order to get the devil figure, it is necessary to have a curve that is convex and backward, which is definitely inseparable from scientific exercise.
As we all know, lordosis depends on congenital conditions, and then the ideal effect can be achieved through training.
Next, share a set of hip training movements, which can exercise gluteus medius, gluteus maximus and gluteus minimus well.
Action 1: elastic belt mussel is activated.
The first is to activate the buttocks, so that you can fully feel the strength of the buttocks muscles. Let your body lie on your side first, keep your knees bent, so that your feet and body are in the same straight line, and your feet are stacked together.
Then raise your knees to the highest point, put your feet together, tighten your hips for 3-5 seconds, and then return to your original position. Then lift your knees for 3-5 seconds, always pay attention to your hips and feel the strength of your hips. Repeat 10- 15 times on each side, repeating 3-4 groups. When the hip feels hot and sore, it means that the hip activation has been completed.
Action 2: Walk on the side of elastic belt.
This action is mainly aimed at the training of small and medium gluteal muscles. First, choose a elastic belt that suits you, put it on the knees of your legs, keep your feet apart and shoulder-width, then bend your knees slightly, while your hips lean back, your back is straight, and your body leans forward slightly.
Then the left hip drives the left leg, takes a small step to the side and walks to the left. Always keep the elastic band tight, and the hips must be tight. Walk left 15 steps to train the left buttock, and then walk right 15 steps to train the right buttock. This is group one. Repeat group four.
Action 3: elastic belt lifts his leg sideways.
First, put elastic belt on the knees of both feet, and keep the knees of both hands stable, then tighten the core, use the right hip to drive the right leg to rise, keep contracting for 0.5- 1 s when reaching the apex, and then slowly return to the starting position. If it is difficult to find a sense of strength, you can imagine how you feel when doing side lifts. ) Repeat 10- 15 times, and then lift the left leg 10- 15 times. Repeat 4 groups as a group.
Action 4: elastic belt squats and jumps.
The above two movements are used to train the gluteus medius and gluteus minimus, and this movement mainly trains the gluteus maximus.
First, put elastic belt on your knees, keep your legs open to resist resistance, slightly wider than your shoulders, tighten your core, then do squats, pay attention to exhaling, pile up all your strength on your hips, and then jump up hard. Do squats when landing, and then continue to jump up, one group 15-20 times, repeat 4 groups.
Action 5: elastic belt Hip Bridge.
First, lie on your back on the mat, put your hands on your sides naturally, keep your knees bent and tighten elastic belt, put your feet on the ground, keep your back close to the ground, take the soles of your feet and shoulders as fulcrums, and then lift your hips. In the whole process, the hips exert their own strength. Don't rely on other muscle groups, slowly lift your hips until your hips and torso are in a straight line, keep shrinking for 2 seconds, then slowly put them down and stand up again. One group 15-20 times, repeating 4 groups.
Ok, so much for sharing this issue. If you have any way to know, you can leave me a message at the end of the article or write to me directly.
I'm Pop Dong, and I share my fitness knowledge every day to make you and me more stylish.