If you can't practice your hips and legs well, your figure is still unattractive, even if your face is beautiful. Hips and legs are the first element of a woman's sexy figure, which is more important than her abdomen. As long as you reduce the fat in the hips and legs, the fat in the abdomen will be better reduced, because after the fat in the hips and legs is reduced, your exercise ability will be directly enhanced. When your exercise ability is enhanced, it will be much easier to carry out abdominal fat reduction training. Therefore, it is necessary to shape your hips and legs first to practice abdomen and chest, and then carry out hip training. Burning? Decline, because the fat reduction training of hips and legs is much bigger than that of abdomen.
Moreover, fat reduction in hips and legs requires not only high-intensity hiit training, but also high-powered enemy shaping training. Therefore, if you want to practice your hips and legs, you need long-term persistence and willpower to be perfect. Of course, after you complete the fat conversion, your efforts will give you great returns and let you bloom the most beautiful yourself.
The following is a set of perfect hip and leg shaping intensive training, which can help you shape your hips and legs perfectly. Combining HIIT high-intensity fat-reducing training in training can achieve better results.
This hip training plan has a variety of movements, and each movement must be completed on the premise of ensuring the quality of the movement. What matters is the sense of hip strength. As a newcomer to fitness, don't make the training method too complicated, try to choose a simple and effective way. There is no need to use various super groups, various XX groups, basic incremental groups or constant groups from the beginning. Grasping the amplitude and rhythm of each movement must be your own grip. Put on weight slowly, and you will definitely make progress.
The following ***7 hip shaping training movements, each movement is done in 3 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
First, warm-up exercise, using your own weight to make a stride (using this action to move your hips well), and doing 3 groups, each group doing 20 times (each side).
Action 1, cross-legged on the hip with dumbbells. This action must pay attention to the amplitude of the action, and the angle of the legs must be the same every time you squat. The weight used is unchanged, and each group does 12 times.
Action 2: Press the buttocks with the tray of the pull-up booster. Pay attention to the amplitude of each press and keep it consistent. The weight used is constant, and each group does 10 times.
Action 3: Do one-legged hip push with body weight+Bosh hemisphere (objects with similar height). Pay attention to the amplitude of each action. The weight used is constant, starting from one side, and each group (each side) does 10 times.
Action 4: Do squats with dumbbells. Pay attention to this action. Every time you squat, squat twice. The weight used is unchanged, and each group does 12 times.
Action 5, lean on the fitness chair and kick with a small dumbbell, and hold the dumbbell with your legs. The weight used is constant, starting from one side, and each group will do 10 times (each side).
Action 6: Do hip push with leg bending fixture, with constant weight, pay attention to the descending range and ascending range, and do it 10 times in each group.
Action 7: Kick back with a rope. This action starts from one side. Pay attention to the range of action every time you do the back kick and keep it consistent. The weight used is constant, and each group does 10 times.