Four-way shaping perfect hip curve
First, stretch the thigh muscles with one leg to improve the buttocks.
1. Determine the position where your feet straddle the chair. Put one foot on the chair and stand at right angles to your bent calf. If you are too close or too far away from the chair, the leg bending angle is too large or too small, you will not achieve the effect and even get hurt.
Second, lifting the hind legs can strengthen the gluteus maximus.
1. Stick the waist bone on the back of the chair to form a prone position, and the upper body can relax. If you feel uncomfortable, you can put a cushion under it.
2. When one foot is straight, slowly lift it upward, and then, each foot will make 9- 10 calculations 1 round, and * * * will make 2-3 rounds. Be careful not to bounce and improve the waist, just do it slowly. This exercise can beautify the shape of the buttocks.
3. When the upper body is straight, put your hands on your waist and bend your legs. When bending down, the center must be placed on the palm of your front foot, and don't forget to keep a right angle! Take 5- 10 times as a round, and do 2-3 rounds each time.
Third, the squat posture has a great effect on tightening the gluteus maximus.
1. Hold the dumbbell of 1-2kg with both hands, and stand with your feet back and forth separately.
2. Straighten your back, bend your front legs, slowly move your back feet until the surface of your calf is parallel to the ground, and then relax. At this time, pay attention to the center on the heel of the front foot. Then slowly return to the posture of 1.
Do 8- 10 for each foot, and do 2-3 rounds at a time. If you can feel that the hips of the front legs have been used, that is the prelude to success.
Fourth, imitate the practice of water skiing and strengthen gluteus maximus and gluteus medius.
1. Take a squat posture, and then put a cushion on the abdomen, and interlock the double * * * forks.
2. Push your hips hard and let your legs move up and down.
Repeat these steps 1 and 2 for 8- 10 times while alternating feet. Take this as a round and do 2-3 rounds at a time. This has the effect of concentrating and raising the buttocks inward.
* * *-Shortcut of Hip Fitness
The bodybuilding of women's buttocks is as important as the lines of legs and the fullness of breasts.
The main purpose of keeping the buttocks graceful is to prevent or slow down the aging of the body, maintain the elasticity of muscles, pay attention to the muscles of buttocks and thighs, and enhance muscle strength. Now teach you a trick to exercise your hips:
Keep your arms straight and support the wall, your right leg is independent, and your center of gravity shifts to the palm of your right hand. Then bend forward, exhale and straighten your left leg to the right, as high as possible. Do your legs alternately 15 times. Don't bend your legs.
Do it once in the morning and evening, and do it every day, so that long-term exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks, so as to achieve the purpose of bodybuilding.
Hip, like chest and waist, is an important part of women's curvy beauty, while most women only pay attention to the exercise of chest and waist, and hips are often ignored.
Relaxation, sagging and fullness of buttocks are more common in middle-aged women. This is due to the accumulation of fat in the waist, back and thighs, and on the other hand, the muscle strength of buttocks is weakened. It can accelerate the decomposition of fat and strengthen the support of hip muscles, but some people cannot engage in excessive exercise, such as patients with cardiovascular system. In this way, * * * has become the best choice. It can not only eliminate excess fat, enhance hip muscle strength, but also achieve the purpose of treatment.
1, prone position, the person standing on the side of * * * will put his hand on the outside of the buttocks of the person being * * *, and push it inward hard, and the person being * * * will contract the gluteus muscle hard. Repeat 15 times. Then * * * people press * * * people's buttocks, alternately push left and right, repeat for 5 minutes, and then rub the buttocks with the palm of your hand until the skin is hot.
2, * * * * Same as above, * * * people will overlap their palms and push them radially from above the buttocks of * * * people, and repeat for 5 minutes.
3, lateral position, * * * people push down from the sacrum to the thigh with their hands, alternating left and right for about 15 times, and then rubbing the giant and jumping points with their fingers for about 1 minute until they feel sore.
4, supine position, * * * people put down by * * * people's lower limbs, repeatedly told him to lift his hips. Then let it twist its waist left and right many times.
5, * * * * Same as above, * * * Kneeling on one knee with both hands holding the quilt, pushing and pulling the leg forward for about 25 times, alternately.
As long as this method can be used, the breech position can be gradually improved and become beautiful.
Harmony and Fitness of "Third Environment"
Human body aesthetics tells us that the outline of bodybuilding buttocks should be obviously raised into a gentle wave line, and the downward curve should be round, smooth and streamlined, which can produce a sense of rhythm in visual psychology.
Besides, it is also important to choose the right underwear.
Underwear is affectionately called "the second skin of human body" by women. Appropriate underwear not only contributes to the beauty of the human body, but also shows the art of hip bodybuilding. First of all, the size of underwear should not be too small. If you pass a small * * *, the hip deformation can be imagined. The basic function of * * * is to contain the whole buttocks and should not be affected in activities.
Select * * *, and the first experience is to open it by hand to see if the curvature of the back piece is enough. Secondly, pay attention to the best choice of cotton fabrics to avoid the trouble of chemical fiber fabrics and irritability. In addition, it should be elastic, so that the buttocks will not be squeezed and tightened by * * * during exercise. When you wear it, you should wrap the whole edge of your hips. Put on * * * and pull up your pants. If you can wrap the whole hip, I believe there must be no extra deformed lines on the hip.
For the wearer with some hip defects, first of all, it is necessary to find out his hip type, and only by choosing clothes for his hip can he fully show his beautiful figure.
The flat and wide hips stand out laterally, the muscles are firm and flat, and the waist is thick and wide. It's best to wear loose clothes with a slightly wider width, because tights will expose more defects. The plump and protruding buttocks are mainly manifested as plump buttocks, protruding outwards and slightly drooping. This kind of woman is suitable for wearing a dress or a dress with loose upper body and tight lower body.
Thin and flat hips naturally lack the curvy beauty of women. When dressing, you should avoid highlighting the small buttocks and showing a thin waist, so it is best to wear a loose or pleated skirt to increase fullness. And then there's the plump hips. Because it is tight and elastic, it is generally not restricted to wear. However, in order to fully show the elegant posture of beautiful buttocks, you can often wear short skirts and tight pants, because the bodybuilding advantages of buttocks will be revealed.
Tip: Follow the above exercises, do more hips and choose the right clothes. I believe you will have a perfect hip.