Fitness equipment-self-esteem-home elastic belt hip training action suit
Hip training series ①
Classic hip movement "hips are not thick legs"
0 1
Barbell hip bridge
Legs apart and hip width, lower abdomen raised.
Vertex stays and retreats.
02
Dumbbell push buttocks with one leg
Lift your hips with one leg and lift them hard.
Vertex stays and retreats.
03
Straight leg hard pull
Tighten your waist and bend your legs slightly downward.
The core tightens and tilts downward.
04
Dumbbell single leg hard pull
Lift one leg and bend the other slightly.
The core tightens and tilts downward.
Hip training series ②
Classic hip movement "hips are not thick legs"
05
Smith hit back.
Kneel on one foot on the barbell
○ Kick up and fall back.
06
Hip abduction
The legs are stuck in the baffle.
Exhale open inspiratory decrease
07
Hip abduction
One leg strap is lifted back.
Exhale, lift and inhale slowly.
08
Rope straight leg hard pull
Tighten your waist and bend your legs slightly downward.
The core tightens and tilts downward.
Hip training series 3
Classic hip movement "hips are not thick legs"
09
Lateral clamping opening and closing
Shoulders, hips and feet are in a straight line.
Bend your legs, open them and slowly reset them.
10
Side-lying leg lift
Body in a straight line, legs straight.
Exhale, lift, slow down, and restore.
1 1
Kneel down and lift your legs.
Kneel on one leg and kick up.
Exhale, kick and inhale.
12
Kneel down, lift your legs and circle.
Draw a circle back and up with one leg in a kneeling position.
Control the speed of action
Hip training collection ④
Classic hip movement "hips are not thick legs"
13
Self-weight squat
Sit with your legs shoulder-width apart and your hips down.
Exhale and lift your hips.
14
Sumo squat
Sit with your feet twice as wide as your shoulders and your hips down.
Exhale, arm strength.
15
Bulgarian squat
Put one leg on the stool.
Inhale, exhale, and raise your hips.
16
Gravity arrow squat
Squat your front legs parallel to the ground.
Inhale, exhale, and raise your hips.
Hip training series ⑤
Classic hip movement "hips are not thick legs"
17
Smith sat down.
Put your legs in front and squat down until you are parallel to the ground.
Inhale, exhale, and raise your hips.
18
Huck machine squat
The instrument rack is shoulder width, and the legs are shoulder width.
Inhale, exhale, exhale, push up.
19
Smith arrow squat
Squat your front legs parallel to the ground.
Inhale, exhale, and raise your hips.
20
Dumbbell sumo squat
Sit with your feet twice as wide as your shoulders and your hips down.
Exhale and lift your hips.
Hip training series 6
Classic hip movement "hips are not thick legs"
2 1
Elastic band mussel opening and closing
Put your legs in front and squat down until you are parallel to the ground.
Inhale, exhale, and raise your hips.
22
Elastic band lifts his leg.
The instrument rack is shoulder width, and the legs are shoulder width.
Inhale, exhale, and raise your hips.
23
Elastic belt lies flat with his legs bent.
Squat your front legs parallel to the ground.
Inhale, exhale, and raise your hips.
24
Squat jump
Sit with your feet twice as wide as your shoulders and your hips down.
Exhale and lift your hips.