You can only exercise at home. How to practice your arms | Keep your arms full and avoid sagging.
Family hip training program
① Warm up fully before practice.
Turn jumps on and off.
Keep it upright and tighten the iron core.
Open and close your legs and jump back together.
Cycle 2 groups, 20 times in each group.
+High leg lifts
Keep it upright and tighten the iron core.
Lift your legs to the ground parallel to your thighs.
Cycle 2 groups, 20 times in each group.
Family hip training program
② Stretch the lower limbs before training.
Great stretch
One leg lunges forward and the hind leg is straight.
Squeeze and stretch the elbow on the other side under ground pressure.
Hold one side for 30 seconds.
+lunge squat stretch
Lunge forward with one leg.
The hind legs and calves press down on the hips.
Keep one leg for 30 seconds.
Family hip training program
③ Move your hips before practice.
Squat against the wall
The back, waist and buttocks are close to the wall.
Sit on your hips and keep your thighs parallel to the ground.
Cycle 2 groups for 20 seconds each.
+Kick after standing
In the standing position, lean forward slightly.
Exhale, lift one leg to the oblique rear and squeeze the buttocks.
Cycle 2 groups for 20 seconds each.
Family hip training program
④ Formal hip training.
Bulgarian squat
Be careful not to buckle the front support knee.
The greater the upper body leans forward, the greater the stimulation to the buttocks.
Each group circulates 4 groups * 16 times.
+Self-weight arrow squat
Pay attention to strengthening core control actions.
The wider the distance between the legs, the deeper the buttocks.
Each group circulates 4 groups * 12 times.
+Self-weight gluteal bridge
Note that the distance between your legs is shoulder width.
Push your hips to the highest position and slowly control your back.
Each group circulates 4 groups * 16 times.
Family hip training program
④ Formal hip training.
Unilateral gluteal bridge
Self-esteem is enough to stimulate hip muscles
Push your hips to the highest position and slowly control your back.
Each group circulates 4 groups * 16 times.
+Kneel and kick.
When kneeling, keep your core tight and don't bend over.
Kick your heel to the ceiling and squeeze your hips.
Cycle 4 groups, 20 times in each group.
Family hip training program
⑤ End, relax your hips.
Foam shaft relaxes hips.
A hip sits on a foam shaft.
One leg supports the hips to roll back and forth.
Cycle 2 groups for 20 seconds each.
+Lie on your back and relax your legs and hips.
When lying flat, one leg is straight and flat.
Raise your hands on one leg and stretch your hips and thighs.
Cycle 2 groups for 20 seconds each.