'Dry and thin' paper people aesthetic, has long been eliminated, the pursuit of a tonic body texture, with strong muscle lines, is the trend of fashion! Come and Xiaobian practice this action! Easy to create the perfect S curve Oh!
Squat, exercise the core muscles of the king
Fitness, slimming, body sculpting, increased muscle endurance four-in-one
Are you envious of Victoria's Secret goddess ultimate perfect body people supermodel may have practiced in order to get the perfect fit and convex bumpy body shape, Curvilinear important key, you want to practice Qiaotun, supermodel at home and abroad reputation, unanimously recommended is a squat! But after all, the ultimate perfect supermodel is not the perfect figure for everyone, you may be limited because of innate conditions, Not like they have a nine body skeleton, or a pair of slender legs, but you can absolutely like most of the supermodel, squatting exercise to create amazing bottom-up! And exercise abdomen, legs Ministry of the S line, will definitely become the focus of attention!
Squatting is not only fashionable in the modeling world, but also formed a super cyclone sweeping the Hollywood celebrity circle, and the pursuit of body beauty men and women, the world is undergoing a S-shaped line revolution! Squat actually so easy, anytime Squatting, do not have to go to the gym, working hard at home can create graceful body, both fitness and slimming and other multiple benefits, how can you miss ?!
We analyze the meaning of each muscle from the perspective of motor anatomy.
Gluteus maximus: the extension of the hip (that is, people can stand up that kind of action), the hip external rotation (that is, pulled by the force of the buttocks so that the thighs open)
Gluteus medius, gluteus medius: the hip joint abduction (one leg standing, the other leg to the side of the tilt is outreach... Of course, the description of the popular but not rigorous).
Quadriceps: knee extensor (kick the leg movements), part (rectus femoris) can bend the knee.
Hamstring group: knee flexion, hip extension.
Recommended 2 squats
The first one - just lift the leg |
Decomposition action
1. The body lying on the floor, his hands naturally flat on both sides of the body.
Find a home readily available, a little weight of the goods, sandwiched between the knees in the middle legs.
This action can be achieved at the same time the abdomen of the core muscles. The use of load to increase the difficulty of leg movement to increase leg muscle training.
3 knee straight, with thighs and abdomen strength, feet raised to 90 degrees with the body position.
4 feet slowly down, the slower the speed, you can feel the more intense muscle tension, practice the more effective.
When the leg falls, the speed slows down, focusing on the leg and exerting force downward.
Continue for 1 minute, rest for 30 seconds.
The second trick - double kick hip training
This action requires two people together.
1. Practicing person A lying on the ground, his legs raised his knees 90 degrees.
2. Another micro-squat B, the core and leg force, back to A, the center of gravity back, sitting on the buttocks in the A's feet, A's feet B support the buttocks, the core force, under the back-level paste.
Bending your knees while applying force, use the power of the leg to push the buttocks of B forward.
Point
Push A forward for 1 minute.
A and B should pay attention to limb balance, do not fall.
Squatting precautions
1, according to one's ability.Size squat weight, can not blindly increase the weight in the absence of protection and help practice the case, we must be careful.
2, the correct action. Bow waist back training squat is wrong, dangerous. Do action must pay attention to rise.
3, squatting should not delegate too fast, put too low, otherwise easily hurt knee ankle and other joints.
