Lying comfortably on the sofa every night, eating fried chicken and drinking beer will make you thin, which is probably the dream of every dieter ~
When it comes to body management, many people simply think of losing weight, but it is not. The figure that girls dream of is to lean forward and backward enough!
Especially the plump and upturned buttocks, no matter men or women, can't escape the fatal attraction of peach buttocks. They are round and upturned and very elastic, and everyone will like them.
What is "peach buttock"?
Peach buttock, in short, is a Q-shaped round buttock as smooth as a peach. ?
It is also synonymous with peach buttock. What is said here is natural and straight, not that the concave shape is too strong.
Protrude forward and backward, chest forward, not belly, buttocks backward, not pelvis.
When it comes to nice ass, it is inevitable to talk about the fiery figure of Victoria's secret angel.
The perfect figure is not only on the stage, but also active on the internet. Victoria's secret models also like to "tan their asses" in private.
Kardashian's ins, because the proud curve is more exciting.
And those peach-butted tycoons, Amanda Elis Lee and Angelica Catherine ... can capture millions of fans just by their bodies.
The beauty of people and the embellishment of sexy ass make people feel a little hot at a little picture. ?
And Sommer Ray, an American girl of 19, stole14 million fans just by her peach hips. The last photo on ins has an average of more than 30 thousand likes.
Her peach hip training and tubing training videos have been played more than one million times.
Behind a good figure is years of sweat. Besides showing off her figure, her daily routine is fitness.
Why do you want to practice your ass? ?
The biggest reason why the buttocks are beautiful is that nothing can better reflect the curves of women than the rounded buttocks.
As early as in ancient Greece, the famous statue of Venus with beautiful buttocks was shaped according to the appearance of two sisters, Aphrodite, the goddess of freedom and beauty at that time, with the characteristic of focusing on their "S" curve and semicircular buttocks.
When women's waist and hips are at a 45 angle, it is more attractive to men! The beauty of women's buttocks is not only a sexy and charming issue, but more importantly, it is directly related to sex and fertility.
According to research, in ancient times, women with big hips gave more protection to fetuses and babies during nomadic migration!
This statement, up to now, is also recognized by the older generation, thinking that a big ass is easy to raise! Men are more willing to find a woman with a bigger ass as a wife.
How to practice ass-lifting?
Waist swaying graceful, why do these female stars like to practice yoga?
Because yoga can make the body lines compact and beautiful, and the proportion of waist, buttocks and legs is more perfect.
Through the practice of yoga pose, you can stretch the muscles of the buttocks, collect the energy of the gluteal muscles, and better shape the lines of the buttocks, thus eliminating the flattening and hypertrophy of the buttocks. Let's look at the muscle structure of the buttocks.
There are many yoga poses about hip exercises, but improper poses and exercises can easily make our legs strong.
So how can we correctly shape the hip muscles without thickening the thighs? The following simple hip exercises can be practiced at home!
Hip activation?
0 1 iliopsoas muscle stretching
Action:
1, lunge your right leg and keep your back straight.
Step 2 move the center of gravity forward
3. Lift the left arm and tilt it to the right. After stretching the iliopsoas muscle moderately 15 seconds, switch sides.
Efficacy:
Strengthen bones, tighten gluteus maximus and posterior thigh muscles, and prevent pelvis from leaning forward.
What a cat and a cow.
Action:
1. Hands are supported vertically under the shoulders, and thighs are vertical to the ground.
2, forcibly contract the abdominal muscles and arch the back.
3. Shrink the muscles of the waist and back to make the abdomen stick to the ground, and repeat this 12 times.
Efficacy:
Flexible spine, relaxing cervical and lumbar vertebrae, effectively relieving dysmenorrhea, low back pain and sciatica. Contact after meals can promote gastrointestinal peristalsis and help digestion.
03. Raise your arm and squat down.
Action:
1. Stand with your arms straight on both sides of your head, palms facing each other, and your waist straight.
2. Keep your arms and body posture, slowly push your hips back and lean forward.
3. Keep the knee position still and return to the original position, and repeat 15 times.
Efficacy:
Balance the leg muscles and make the leg lines more symmetrical.
? Hip training?
0 1 whirlpool gluteal bridge
Action:
1. Lie on your back with your back close to the ground.
2. The heel force lifts the hips, while the thighs are slightly turned outwards.
3. Slowly return to the original road, so repeat 15 times.
Efficacy:
Lift the hip line to make the hip line more compact.
02 side moon shape
Action:
1, wide stand distance, toes outward, hands locked chest.
2. Keep your body straight, push your hips back and move to the left.
3. Keep the knee stable, turn to the left body, return to the initial position, and change sides after alternating the right leg 15 seconds.
Efficacy:
Train the muscles of the inner thigh, gluteus maximus, lower back and waist, improve the kinetic energy of feet and buttocks, and improve the overall flexibility, flexibility and interaction of the body.
03 Squat rotator
Action:
1, knees slightly bent, feet shoulder-width apart, chest out and waist up.
2. Push your hips back and squat slowly.
3. Keep your knees standing steadily and repeat the rotation for 20 times.
Efficacy:
It has good preventive and health care effects on leg, hip, waist and abdominal muscles.
Kneeling straight leg rotator
Action:
1. Support your hands vertically under your shoulders and keep your waist straight.
Step 2 straighten your left leg backwards
3. Swing your left leg slightly for 20 seconds, and then change sides.
Efficacy:
Increase the width of the prosthetic hip, eliminate the fat inside and outside the thigh, and optimize the arm line.
Lower limb stretching?
Quadriceps femoris stretching
Action:
1, left knee on the ground, body upright.
2. Bend your knees hard until your legs feel moderately stretched. Completed on each side 15 seconds.
Efficacy:
Improving the stiffness and contraction of quadriceps femoris, exercising the stretching ability of muscles and tendons, and increasing muscle elasticity, especially after exercise, can help muscles recover and relieve fatigue.
The devil's figure and S curve are the goddess standards that countless sister papers dream of. However, the face value is given by parents, but the figure is given by myself.
Want to have a hot body, has never been a distant dream, as long as you are willing to work hard to achieve ~