Beautiful buttocks are worth 50 million fitness. Many women feel sexy because of their full hips. A bumpy figure will make people feel very charming. In shaping, the most difficult thing to practice is the leg, followed by the hip, so if you want to have an effect, you must persist.
Beautiful buttock is worth 50 million yuan for fitness 1 Speaking of beautiful buttock, many people who pay attention to the fitness industry have to say that jen selter has the best beautiful buttock in the world. She has attracted millions of fans with her beautiful figure, which shows how powerful her figure is. Seeing her exquisite body lines made many people both amazed and envious. If I can have this figure, I can't wait to get insurance.
In fact, jen selter's beautiful buttocks were not born. It is said that she used to work part-time in the gym, and then she gradually became fond of fitness and hip training. In order to have a beautiful ass, she made a strict training plan for herself. It can be said that she is really self-disciplined After years of persistence, she has always maintained her present devil figure.
People who are not familiar with fitness may not know that our fitness exercise can actually be meticulously carved. We can exercise our body parts through targeted exercises, and slowly beautify our own parts and the whole to the maximum extent, so as to have perfect body lines. If we want to have a sexy ass, there are many hip training moves that can help us.
In our hip fitness training, squats, pushing hips and other actions are relatively basic, and there are also many comprehensive fitness trainings that combine these two actions to get an advanced version, which makes our hips practice more deeply. Today, I'm here to teach you very good fitness exercises, so that you can also have a beautiful ass.
1, buttock push
This is a classic movement that has been broken. Because it is a very effective hip isolation training action, it has become a classic in hip training. Generally, we will do it with barbells, and novices can find a sense of strength without doing it again. First, we lift the barbell and put it on our shoulders, then we open our feet to shoulder length. When you are ready, first do strength movements with your hips, squat down your hips and drive your whole body down. We don't need to be quick, we can slowly feel the strength of the hips during the movement, and then restore the hips to their original state. When we push our hips, we still have to do a hip-clamping action to deepen the feeling of exerting force.
2. One-legged crotch bridge
If you can't do this well, you can fix the position of your legs and hips with elastic bands to deepen your sense of strength. Of course, after we get familiar with it, we can do it without elastic bands. Let's lie flat first, and then let our feet be about 1.5 times the shoulder width. Our legs should be in a state of knee bending now, and naturally lift one leg. This is our starting point. The action begins, let's arch up through the strength of the hips. Our whole upper body and thighs are on the same plane. Be sure to pay attention to the hips first. In the process of our movements, we can also stick our hands on the ground or hold our waist with our hands to prevent the waist from compensating.
This is the end of today's action. Whether it's squat, hip bridge or hip push, it's all essential exercises in hip training. When we carry out targeted shaping, isolated training will make it impossible for us to practice elsewhere. For example, many people say that practicing hips will thicken your legs. This is a question of action choice. Only by choosing the right action can we really achieve the effect.
Beautiful ass is worth 50 million. Fitness 2 How to Beautiful Hips?
1, avoid sedentary, sedentary will slow down the circulatory metabolism of the lower body, which is easy to cause edema of the lower body, deformed buttocks and bloated thighs. Therefore, after sitting for a period of time, you should stand up and walk more and form a good habit of walking after meals. For OLs in the office, the choice of plastic hip pad can also make up for the damage to the hip line caused by sedentary, make the hip curve more beautiful and help to create a heart-shaped hip.
2. When you walk, you should develop a good habit of deliberately closing your abdomen and lifting your hips, holding your chest high and raising your head. This can not only tighten muscles and skin, but also promote fat burning to the maximum extent, avoid the trouble caused by pear-shaped footwall, and help to shape the overall image.
3. Stair training is also a good way to help shape the heart-shaped buttocks. People's legs and buttocks are in a tight state upstairs and downstairs, and their blood circulation and metabolic ability will be accelerated, so this method can be described as the most convenient shortcut to shape their buttocks.
4. Slope training is also an effective training method for hip shaping. The slope mentioned here is not uphill, but downhill. Because of human mechanics, when people go downhill, the muscles of buttocks and thighs are more stressed, so the effect of plastic buttocks will be better. It should be noted that the speed should not be too fast, so as not to damage the knee. & gt& gt& gt Wen Lan's five tricks "electric buttocks" teach you how to build a devil's figure.
5. Hip-lifting training requires lying flat on the bed, bending your knees and not having to put your feet together. Put your hands on your hips and palms on the bed. Abdominal tuck and hip lift, stop for 5- 10 seconds and put it down. Pay attention to keep breathing evenly, 30 times in each group.
6. Stand on your knees and don't lean forward. Put your hands on the ground, shoulder width apart. Try to move one knee to the chest for 5 seconds, then slowly lift it up and put it down after 5 seconds. Repeat 30 times, then switch to the other side.
7. With the help of the fitness ball, bend your knees about 90 degrees, put your feet together, tighten your hip muscles, slowly lift your thighs away from the fitness ball, and control the lifting height, preferably 5- 10 cm. & gt& gt& gt You don't know the little secret of beautiful buttocks.
8. Spread your feet about shoulder width, slowly move your crotch down, vaguely feel yourself sitting in a chair, and then resume your standing posture to ensure that your knees do not exceed your toes, keep your body tight and your back straight.
9. In addition to special hip shaping exercises, running on the treadmill can also achieve the effect of hip shaping, but it is necessary to increase the slope 15-25 degrees, which can increase the stress on the waist and buttocks and tighten the muscles.
10 In addition, mountaineering machine, elliptical machine, single-line roller skating, spinning bike and gym aerobics are all good ways to shape the buttocks, but no matter what kind of exercise, step by step and perseverance are the beliefs that beautiful buttocks must uphold.