Bloggers have a fitness foundation and a perfect figure. But she insisted on punching in the hip bridge for 30 days. During this period, she chose seven different gluteal bridges, and made a gluteal bridge every day, doing 100 times a day, and divided them into two groups for 4 weeks. For 30 days, her hip circumference is like this: 35 inches. Compared with before, it increased by 1 inch (about 2.54cm).
Next, answer some hot comment questions:
Hip bridge does not rest every day to do muscles?
The gluteal bridge mentioned here is mostly self-weight training, which is not very exciting to our muscles. 100 gluteal bridge only takes about 7 minutes, and there is not much problem every day. If you really feel that your muscles are very sore, resting for a day or two won't have much effect.
Do 100 at a time, how long is left?
This also needs to be based on your personal physical condition, how you feel when you make a hip bridge. You can rest for 20 ~ 50 s after exhaustion, or you can divide into two groups, 50 each time; Divided into 4 groups, 25 each time; The rest time between each group should not exceed 1 minute.
Is the physiological period okay?
Because I have a good physical foundation, I basically won't feel uncomfortable during my physiological period, so it's ok to be a self-respecting hip bridge. If you feel uncomfortable during the physiological period, of course, stop and rest, be a quiet little girl, and then fight!
Can you slim your hips? Did it really work in the end?
Many friends left a message below: a bigger hip circumference means a bigger hip. I shrink my hips and thin my hips, and I don't want my hips to grow up. Bye-bye to the hip bridge ~ ~ ~
Hip training exercises such as hip bridge will make your flat hips more compact and round, and the visual effect will be very thin.
The other is the effect. The same movements and the same training will be based on the comprehensive factors such as everyone's strength, muscle structure, physical condition and daily diet, and the results will be very different.
Finally, don't worry. Don't think of fitness and slimming as an intermittent effort at some time. In this way, you will feel that exercise is a burden that is easy to give up. Try to take fitness as a long-term sustainable living habit, just like taking a shower and brushing your teeth. Good results are of course natural.
The above is my second round of punching results and some reflections. I believe many friends will do better than me. PS: Same as the first issue. Friends who want to form a team to supervise each other's punching, privately believe that I will play hip bridge together, within 7 minutes every day, develop exercise habits, lift hips and stovepipe! Let's fight together ~