There is a certain skill in abdomen and buttocks. In our daily exercise, moderate exercise can be full of enthusiasm for life. This sport requires a lot of physical fitness. If you know about tummy tuck and hip lift, then act quickly! Let's take a look at this article with everyone.

1 Description of abdomen and hip lifting training:

Find a dumbbell, pay attention to the moderate weight, and be able to challenge yourself, but don't strain your muscles by being too heavy. The appropriate weight of dumbbells is 3 to 5 kg at first, and then it can be gradually increased to 6 to 20 kg.

At first, each group does 8 to 12 times, and then gradually increases the intensity and prolongs the action time of each group, which is much better than simply increasing the action times of each group.

This group of actions is done two or three times a week, once every other day.

You can change the difficulty of action according to your physical condition. According to the recommended moves, you can slightly reduce or increase the difficulty and find the most suitable way.

Lean forward: feet are hip width apart, toes are forward, and hands are on hips. Feet one behind the other, pointing to twelve o'clock like the hour hand and minute hand of a clock. Keep your back straight, chest out and abdomen in, your upper body lean forward slightly, your right foot stretch forward, your hips pull back, and try not to focus on your bent knees. Tighten your hips, then return to the standing position and stand with your feet relaxed and parallel.

The body also leans down, and the right foot extends to the side, which is the same as the clockwise pointing to three o'clock. Tighten your hips, then return to the standing position and stand with your feet relaxed and parallel. Repeat these two movements, then change your left foot and share the points.

Safety instructions: If you feel your knee is tight, don't pull the other foot too far to avoid pulling it.

Action points: Be careful not to lean forward too much. Don't put your back in a horizontal posture with the ground, but hold your chest out so that your back forms a certain angle with the ground.

Squat:

Lift the dumbbell over your shoulders with both hands, palms up, feet apart beyond shoulder width, and toes naturally point to the side. Stand up straight and tighten your back ribs.

Action points: The longer the feet, the greater the distance between the feet, in order to achieve better results.

Squat down with your feet in a stance of horse stance. Press your hands outward, straighten your chest forward and tighten your hips. Hold for a while, then return to the standing position.

Safety instructions: the back must be straight, and the waist should not bend forward.

Error-prone: bent knees.

Action essentials: Knees and toes point in the same direction when squatting. If your knees are bent or shaking, slow down to keep your balance.

Lie flat:

Lie flat on the mat, and put a towel rolled into a round shaft under your body near your hips to make your body form a certain angle with the ground. If the towel on your back makes you uncomfortable, fold it to the minimum to achieve the most comfortable state possible. Hands under your head. Keep your head up, your strength and your back a few inches from the ground, but be careful not to bend your strength forward. Luck makes the muscles of the whole body tense. Keep this position still and feel your abdomen tighten. Then the force moves forward, bringing the lower jaw into contact with the force. Keep breathing normally, keep this posture for 5 to 10 seconds, and then gradually extend the time for one minute at a time.

Action essentials: The key is to keep your posture, and don't stretch your bones to make a sound.

Practice two and a half squats with abdominal tuck and hip lift.

Stand with your feet apart, about a foot wide; Put your hands on your thighs and slowly lower your hips, as if sitting in a chair; Hold this position for about 10 second, and then slowly return to its original state. Repeat 5 times.

kneel

Forearms and knees on the ground; The calf is straight back along the ground, at an angle of 90 with the thigh, and the abdomen is closed and the buttocks are closed; Lift one leg and straighten it parallel to the ground; Then bend your knees, lift your feet and lift your calves, and then straighten your legs and restore your original posture. Repeat 15 times, and then switch legs.

kneel

Get down in a kneeling position, with elbows and knees on the ground, and the distance between arms and thighs should not be too close or too far, parallel; At the speed of counting to ten, put your right knee close to your chest, then lift it back and forth and stay at the highest point for 5 seconds; Put down your right leg and count to five slowly. Do at least six leg lifts before changing legs. Pay attention to your balance and don't bend your elbow.

Lie on your back and lift your hips.

Lie on your back with your feet on the ground, knees bent, and slowly lift the pelvis with your hips until it is in a straight line with your spine. Do it repeatedly for 20 times, and stop when you feel the buttocks are slightly sour.