Too many female friends want to have a beautiful buttocks, but also tried a lot of practice hip method, but the effect is not obvious, today Xiaobian give you a way to introduce the buttocks.
The composition of the buttocks muscles
Our hips include a total of three muscles, namely the gluteus maximus, gluteus muscle and gluteus minor muscle.
Gluteus maximus is wrapped in the buttocks outside the largest muscle, the volume is the hip and small muscle several times and, and is divided into the upper beam and the lower beam of fiber, the muscle volume is larger, is the basis of hip shape The gluteus muscle is attached to the outside of the buttocks, and the strengthening of the muscles can affect the width of the buttocks, the buttocks, the buttocks, the buttocks, the buttocks, the buttocks, the buttocks, Light, usually with the buttocks muscles to exercise to.
Mainly related to the buttocks training action
Squatting
From the bottom of the process of getting up is a hip process, squatting in addition to practice to the buttocks, the other important role is to be able to exercise a strong quadriceps, that is, your thigh
Rolling the buttocks
Flat head supine, with the knees to the chest, hands flat and shoulder close to the ground, buttocks slowly turned to the right, as far as possible so that the knees close to the ground, while the head to the left turn; breath, back to the original position, In the opposite direction to repeat the above action; then, sober, so that the buttocks slowly from the ground when the muscle contraction, the back of the lower part of the middle and the upper part of the straight until the use of the shoulder blade to support the body until the remain unchanged 10 seconds. Gas, slowly put down the body. Repeat 2 times, gradually increased to 5 times.
Bridge type
Supine, feet apart with the shoulder width, both hands attached to the sides of the body. Legs bent, the heel as close as possible to the buttocks, hand as much as possible to touch the heel. Inhale, slowly on the buttocks, tighten the anus and perineum, experience Hip joints at the stretch, take a few breaths. Hand holding the waist waiting, master the balance, slowly raise the left leg, stay for a few seconds, and then repeat the other side to do this action practice. Exhale, slowly hip , Back to the ground back, relax.
Hips and legs
Standing on his hands, his hands on the back of the foot, the left foot straight cross a big step forward, so that the front right knee bent 90 degrees, then left foot to recover, for the right foot, count 1 back, do 30 times, both sides rhythm get on.
