Under heavy training, you must have hips to make you have a perfect figure. How long does it take for a girl to become a fitness expert from a person who knows nothing about fitness? How did they get to the point of beauty step by step? Then I'll share it with you. You must have hips to have a perfect body under heavy training. I hope it helps you.

Under heavy training, there will be hips that make you have a perfect figure. In the crowd of 1 fitness, once someone has made some achievements, they will show a vest line and abdominal muscles, which is very proud in the circle of friends. However, you have seen a few people who show their buttocks, and their buttocks are private parts, so few people will show their buttocks after practicing. So in order to make you obsessed with hips, I will write "Ten Million Butts" today.

The little prisoner said firmly in his eyes, of course, it may just be that when you practice your hips at home, you have to do this:

1, rear kick type

Landing on all fours, hands shoulder-width, knees open and hip-width, left leg bent, right leg kicked to the ceiling, feet up. I feel my hips squeezed. Be careful not to touch the ground when squatting, and keep your knees off the ground. Repeat 15 times, and then switch legs to do 3 groups.

2, chair back type

Take a chair, preferably a higher chair. Put your legs together, hold the back of the chair with both hands to keep balance, lean forward slightly and lift your chair. Kick your right leg backwards, hook your instep, and straighten your legs, but don't lock your knees or tilt your hips. Repeat 10 times, and switch legs to do two groups.

Step 3 Squat down and kick

Spread your legs wider than your crotch, spread your toes outward, straighten your hands forward, and don't rush your knees forward when you squat, and your hips should be lower than your knees. If your knees exceed your toes, please spread your legs a little more. When you stand up, lift your left leg, kick it sideways, and then fall backwards in a controlled way. Repeat 10 times, change legs and do 3 groups.

Training a more effective diet is the key.

Recommend 2 recipes

protein

A high-protein diet will make your training more effective. Protein can be obtained from chicken breast, beef and protein tonic.

Cauliflower

After every exercise, you will sweat a lot, and the human body will lose trace elements seriously. Eating broccoli can supplement these trace elements in time. Broccoli contains phosphorus, iron, carotene, vitamin B 1, B2, vitamin C, vitamin A and so on. It contains more than 90% water and has low heat. Is it too difficult to lose weight? If you exercise, you can fill your stomach without increasing fat.

Under heavy training, you must have hips to make you have a perfect figure. 2. Hips must be bent to be perfect. Most women sit for a long time because of lack of exercise, which leads to unsightly buttocks. If you want tight hips, you must practice hip yoga. What can you do with your ass? Share it with everyone!

Hip bump yoga 1- ground exercise;

1, stand upright and squat (be sure to tighten your hips when standing upright).

2. Lie on your back, lift your hips (tighten) in turn, then stand up your lower back, middle back and upper back, and keep your thighs parallel to the ground. Hold this position for 10 minutes, and then slowly land from the upper back.

3, prone, feet up, keep 10 seconds, fall.

4, prone, legs off the ground, toes open and close outward. 10-20 doing the above actions.

Hip butt yoga action 2-hip practice on the chair;

1, the body is as straight as possible, the legs are slightly raised, and the frequency is fast. (Try not to land your legs)

2, the body is straight, the legs are straight, and the frequency is fast.

3, half kneeling, the body is as straight as possible, the legs are straight, the legs are slightly lifted, and the frequency is fast.

4, half kneeling, the body is as straight as possible, the legs are straight, and the frequency is fast. Do 50- 100 for each of the above actions.

Hip-to-hip yoga action 3-weight-bearing hip-lifting exercise;

1, kneeling position, side leg up.

2, kneeling posture, the forehead is attached to the forearm, the thigh is up and down, and the landing point is parallel to the body.

3, kneeling posture, one leg straight, toes outward, side lift. Do 10-20 for each of the above exercises.

Note: The sandbag applied to the calf is 1.5-2kg. To do every part of exercise, you should first do warm-up exercises to avoid strain. You need to do stretching exercises after you finish.