Action 1: (At the beginning of the action, keep your upper body straight, look straight ahead, don't hunch over, and keep a rhythmic breathing style when practicing)
1. Prepare a chair, neither too high nor too low, as long as your legs can easily step on it.
2. A pair of dumbbells. If you don't have dumbbells, you can also use mineral water bottles filled with water instead. Choose a dumbbell with the right weight, so that you can catch it easily. )
Step on the chair with one leg and keep the other upright. Then step on the legs of the chair, drive your body with strength, and stand on the chair. Keep your upper body straight, focus on the left hip or the other hip, and keep your body balanced.
4. Practice three groups on one side, one group 10~ 15 times, and practice alternately on both legs.
Action 2:
1. Similarly, as in the last movement, prepare a chair on which your upper body can lean.
2. Use the part directly behind the upper body chest, lean on the chair, straighten your body to your legs, keep your knees at the same height as your head, and cross your hands with the back of your head.
Put a barbell piece on your abdomen, and its bottom is located at the joint of your upper limbs and thighs. (Weight can be freely selected according to your physical condition)
4. Hips extend backwards and downwards, keeping the upper body and supporting legs still.
5. The recommended number of groups is 3 and 8~ 12 times.
Action 3:
1. Prepare a dumbbell with proper weight.
2. Stand upright with your legs 60 apart? Left and right, toes out.
3. Hold the dumbbell with both hands and naturally hang it below the midline of the body.
4. Squat at a uniform speed, get up at a uniform speed when reaching the lowest point, and keep the corresponding movement rhythm.
5. The suggested number of groups is 3,8 ~12 times.
Take a rest for 3 minutes in the middle of the above three movements, and rest between groups 1 minute. This will keep your hips tight all the time and let you rest without affecting the best rest time.
Are you excited to think that you will soon have the perfect ass? Think about whether your charm will cross a new step and reach a higher level? Want to know if your street turn-around rate is higher?
Then act quickly, practice the perfect ass and achieve the most beautiful yourself. I believe you can do it. Let's go I hope this article can help you achieve a perfect figure, so that confidence and charm will always accompany you.