Many women's buttocks are not very beautiful, mainly because the hip muscles are not developed enough. The buttocks are located among the largest and most powerful muscle groups. The gluteal muscles are the muscles located on the back side of our hip joints, including the gluteus maximus, gluteus medius, and gluteus brevis. If the gluteal muscle is not developed enough, then the whole hip will have a drooping or falling phenomenon in appearance. On the contrary, when you exercise to raise the buttocks and develop the gluteal muscles, not only the center of gravity of the buttocks will be improved, but also the center of gravity of the whole body will be raised. Through the training of the buttocks muscles, the stability of the pelvis can be maintained, the running and walking speed can be improved, and the attractive lines of the buttocks can be highlighted. Lifting the buttocks, you also inevitably exercise the leg muscles, so the calf and thighs will also become slim and sexy.
Raise your hips, exercise your glutes, and have more health rewards. When you strengthen your hips and hamstrings, it also reduces the risk of back pain and other parts of the injury. Let's take a look at the tricks of Xiaobian.
First, to exercise
Experts in the beautiful butt training method have designed a set of methods, the goal is to target the various angles of the buttocks. All you need is a chair or a low cabinet and a mat or a towel. You can do it three or four times a week, do it the next day (do not do it every day); do the corresponding exercise in order, if you have time, you can repeat it. It takes 15 minutes for the whole set of actions to be done - the time for inserting advertisements between the two episodes of TV series, you will finish the set of exercises!
15 minutes perfect hip exercise
1. Knee-ins movement: moving parts: buttocks, external oblique muscles
A is lying on the right side, the right elbow is under the shoulder support, the knees are bent forward at a 90-degree angle, and the legs are up and down. Place your left hand behind your head and open your left elbow outward. The left knee is pulled toward the chest and the left elbow is moved toward the knee.
B stretches the left leg behind the body, straightens the toes, and contracts the buttocks muscles. Do 15 times, change the opposite side, repeat the above actions.
2, squat (pliésquats) sports parts: hips, thighs, calves, shoulders
Stand in front of a sturdy chair or cabinet with your feet apart about one shoulder wide and your toes facing out. Place your left arm on the back of the chair or on the cupboard and raise your right arm over the shoulder with your elbows close to your ears. The heels are off the ground, the forefoot is on the ground, and the knees are slightly curved. Bend your knees to 90 degrees, or bend as much as you can, and your knees should not exceed your toes. Straighten your legs and repeat the movements. Do not lower the heel height. Repeat 10 times; change the other side and repeat the above actions.
3, hip movement (totalbootyblasts) sports parts: hips, thighs
A stands with feet apart, more than one shoulder wide, with the toes facing outward, hands on the hips, bending the knees, and the kneecaps aligned between the first and third toes.
B hand on the floor, the right leg is withdrawn, the left leg is crossed in front, and the toes touch the floor. Start over and bend your knees. Repeat 10 to 15 times; change the other side and repeat the same action.
4, ä¸Šå¼ lifting (donkeylifts) sports parts: hips, thighs, abdominal muscles
At the beginning, both hands land on the ground, then the two arms are on the ground, the elbows are aligned with the shoulders under the shoulders, and the knees are below the hip joints. Roll a small towel roll and place it in the left knee socket. Raise your knees and the forefoot on the ground. The left foot is lifted up from the ground and the knees are approaching in the chest. Push the left heel toward the ceiling and bend the knee as shown. Hold for 1 second, then lower, but keep both knees lifted off the ground. Do 10 times; at the end of the last time, do 20 pushes to move the heel. Repeat the same action for the other side.
5, buttock shape (buttsculptor) sports parts: hips, thighs, back
Standing a few feet behind a sturdy chair or low cabinet, the legs turn outwards (the thigh muscles rotate outward). Tilt the body forward, arms crossed, arms on the back or cabinet; head on the forearm. The back is level and the legs are slightly curved. Lift the left leg, bend the knee to 90 degrees, stretch to the left, and level with the hips, as shown in the figure; the heel squats outward and straightens the left leg. Bend your left knee and lower it, close to your right leg. Repeat 10 to 15 times; change the other side leg and repeat the same action.
6, yoga hip movement (yogabooty) sports parts: hips, thighs, arms, shoulders, core parts
A feet apart, standing with the hips wide, arms hanging down, palms inward. The left leg is pulled back one step, the two knees are bent at the same time, the size of the legs is 90 degrees; the right knee is located above the right ankle, forming a straight line, and the left knee is located below the hip joint, forming a straight line.
B straightens the right leg, and the left leg extends straight back, as shown in the figure; at the same time, the arms extend forward across the ears along both sides of the head. Keep a few counts and tighten your hips; lower your left leg and bend your knees to 90 degrees, as shown in Figure A. Repeat this action 10 to 15 times; change the other side leg and repeat the same action.
Second, aerobic exercise
Don't forget about aerobic exercise in any shaping plan, try to perform calorie testing while exercising. After four weeks, you will see the results!
The best aerobic exercise for exercising your hips
If you want to see a huge difference, in addition to yoga training you need some intense aerobic exercise, the frequency is about 30 minutes a day of aerobic exercise every Friday. The best way: "Aerobic exercise, including hamstring and gluteal exercises, has a dual effect, burning excess fat and helping to rebuild muscles." The fitness instructor believes that if you don't have fat, you have done it. More aerobic exercise, then it will consume the buttocks muscles, remember: "The body will burn the muscles as fuel, which has a negative impact on the body's remodeling." But if you simply exercise hard, your The ending may end with a flat hip like a pie! Not as you wish? Any of the following aerobic exercises have their own effects, which can make your hips fit.
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