It is attractive for both men and women to have a perfect hip, so what actions can exercise all the muscles of the hip if you want to build a three-dimensional hip? Let the author tell you the answer.

0 1, Bulgarian squat training is very important for the first time to receive squat training. If the squat posture is not correct, practicing three-dimensional buttocks will be counterproductive. First of all, the squat exercise needs to be repeated three or four times a day, and each group needs to do 10 or 15 times. This requirement is quite scientific. It is very effective for increasing leg muscles. There are many ways to squat, among which Bulgarian squat is the most popular. Bulgarian Squat requires 15 kg of equipment first, and each group exercises 1 1 time. Keep your legs in front when exercising, so as not to reduce the pressure on your knees. Bulgarian squat is very effective in improving hip muscles.

02. Shoulder barbell squat method Shoulder barbell squat method requires a barbell of about 20 kg, and the legs and shoulders should be kept parallel. Of course, the wider you stand, the better, because the wider you stand, the greater the range of movement. While standing wide, squat down as much as possible, because you can feel the contraction of your hips and bones better, but don't shift your center of gravity. Its center of gravity is to keep the core of the whole body tight, and the hip muscles fully contract at the peak when standing, and then each group keeps training for about 30 times. Persist in training every day, which can effectively create three-dimensional buttocks and make your buttocks more attractive.

03. Romanian hard pull Romanian English pull is very important for biceps femoris. During training, you will feel that your whole body is descending, and your second leg will feel pulled, so when the dumbbell in your hand crosses your knee, your hips will naturally feel stretched, but don't lock your hips too hard, so that you can get up quickly after stretching and then move on to the next group. Hip muscles contract at the peak, so the three-dimensional effect of hip will be very obvious. You can obviously feel the pumping feeling between hip and thigh, but it is also very exhausting, and you will feel very tired after exercise. This action needs to be done in 4 groups, and each group needs to do about 1 1 times. After this action, if you practice your legs in an anti-lunge way and kick your legs in the air, the effect of creating a three-dimensional hip is the best. Therefore, if you want to build a three-dimensional hip, you must insist on training your hips in Ingrafa, Romania every day.

In short, there are many ways to choose and create a three-dimensional hip. Bulgarian squat, shoulder barbell and Romanian hard pull are all very good choices, because they can not only make your hips more rigid, but also make your hips more three-dimensional.