So how to practice bottoming out?
1, lying kick
Lying flat on the ground, feet up and vertical up, and bent at 90 degrees, hands naturally on both sides of the body into a ready posture upper body and right foot to maintain position, right foot slightly down upper body remained motionless, right foot Lifted up to the ready posture while leaving a little left foot.This action is about a group, repeat 20 groups.
2, sitting uplift hip
Sitting in the chair 1/3, the body to maintain a straight, legs vertical.Use the power of the legs will be lifted up the buttocks, to maintain the posture for 15 seconds, and then sit down slowly.
3, doggy style
Hands and shoulder width, palm up, feet wide open with the pelvis, kneeling on the ground, this time from the side view, calf and thigh, upper body and thighs, upper body and hand were 90 degrees. Slowly bowed, the body was arch-shaped bridge.
4, flat lying hip
Flat lying on the bed, legs straight together, hands under the hips circumference.Use of the power of the arm will be the bottom of the palm of the hand from the bottom to lift the buttocks, until the buttocks feel a little fever, with ice towel buttocks for 15 seconds.
5, kick the foot side kick
During leisure, you can try to lift the heel of the legs up, so as to tiptoe, use the power of the leg to the left leg to the outside kicked out, slowly recover for the right leg practice the action, so the cycle.
6, sitting abdomen
Abdomen is sitting, feet wide open and pelvis width and bending at 90 degrees, his hands straight forward lift to shoulder height with both hands to keep the same height with the shoulder, the upper body slightly bent back slowly, So that the upper body was C-shaped, take a deep breath to maintain this position for 5 seconds. His hands remain motionless, the body slowly forward. This position repeated 15 times.
7, feet crossed
Lie flat on the ground, feet up vertically up and bent at 90 degrees, the left ankle ride on the right ankle, hands naturally on both sides of the body into a ready posture. Take a deep breath, with abdominal strength, feet forward Raise, leaving the hips completely away from the ground.
8, kick kick legs
Lying flat on the ground, your feet should tiptoe up and vertically up and bend to 90 degrees with your fingers crossed on the back of your head. Hands slowly lift your head up and keep a fist distance between your chin and your collarbone. Keep the action posture, right foot slowly straight forward kick.Recovery of the right foot to recover while slowly expanding left foot forward kick.
9, turn left and right
Chest waist is sitting, his legs slightly bent hook toe, open shoulder shoulder width, hands were placed on the shoulders, looking forward to the ready posture. Lower body remained motionless, the upper body slowly turn to the right. Turn slowly to the right, and then slowly bend back to the front. Keep your posture and slowly turn to the left.
10, stand up leg
Stand upright, body straight, hands akimbo.Lift up the left leg, reach the limit to maintain the position for 15 seconds, then slowly put it down, for the right leg to lift .Legs alternately practice until the thigh roots feel sore .
11, after the kick
Support the wall with both hands, one leg as the center of gravity to support the ground, the other leg as far as possible after lift. Knees, leg lift.
12, bend down Qiaotun
Standing right, keep the body straight, his hands naturally hang on both sides of the body.Use of the power of the waist body bent forward, until the upper body parallel to the ground, while the buttocks so that the force will be backward Alice, to reach the limit to maintain the position 15 seconds, then restore the original position.
13, belly samba
Dancing belly or samba dance, requiring the dancer quickly swing the hips, can make the hips into a small motor-like, non-stop jitter.
14, side kick
Hands on the wall, one leg as the center of gravity to support the other leg to the back of the kick. Push kneeling, kick the back side.
15, hip lift
Leisure time, stand upright, straighten waist, his hands hanging at the waist side of the legs were stomped feet, at the same time the buttocks force up, keep the position after a while slowly restore the original position, repeated exercises until the buttocks feel sore , So that the buttocks muscles become firmer, but also make it even more upright to reach the hip effect.
16, climbing with high heels
Put on high heels to climb the stairs, when you lift the leg when the hips will be naturally tight, to exercise the buttocks role, but also to create a sexy beautiful buttocks.
17, bending bow
Standing right, waist upright, his hands naturally hanging on both sides of the body. Use of the power of the lower body bow slowly bow down until parallel with the ground, legs knees, buttocks upturn .To maintain the posture after 20 seconds Slowly restore the body to the status quo, and then practice the exercise for 10 minutes repeatedly.
18, supine hip lift
Hands relaxed on both sides, with the buttocks strength to support the waist from the bed.
The above small exercise effort is not time-consuming, not to spend money, beauty ladies can try Oh!
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