How can I have a strong and beautiful buttocks? Special lock gym, detailed two targeted sports to help you tighten the buttocks muscles, improve the buttocks lines, with the beautiful curling graceful moving curve of the United States!
Popular dance: sculpture hip-shaped
Most people think that strength training and physical training can not coexist, but the two can be complemented by each other. The popular dance that incorporates many dance elements can not only enhance the sense of movement and dance feeling comprehensively but also enhance the sense of rhythm of the body, Buttocks flexible, shape the perfect upturned buttocks!
Action one: hip-hop
Preparation position: standing in front of both feet, left toe toe, heel to the right foot, light buckle with both hands, placed in the head.
Exercise: Left toe and right foot heel at the same time twist, drive the waist and hip swing, upper body and lower body in the opposite direction to reverse. Pay attention to the center of gravity fell between the feet, hip squat, tighten the abdomen, control coordination.
Action two: Latin
Ready to position: Use the waist to drive the hip forward, do not hip left and right, shoulder and hip do not follow the turn, legs stand straight.
Action Practice: On the basis of twisting the left and right legs alternate knee, fully mobilize the body in the waist, thoracolumbar, waist, side waist tension. In practice gradually aware of the natural rhythms of the hips.
Coach Tip:
Buttocks twist in Latin dance is natural, but not intentionally.If only concerned about the twist, may ignore the overall coordination, if the twist is very standardized, you can try to throw, shake, folding and other techniques, the extension of the hip line , Have a very good extension of the role.
Hip-hop action explosive, mostly around the ring and small joints of the movement.Learning do not rush to success, according to the decomposition of the action procedures, such as learning first leg movements, and then gradually increase the upper limbs, head and other movements, the first Slow fast.
Fitness ball: tighten the buttocks
To create the perfect curve of the buttocks, can not be ignored on the lateral hip muscles, buttocks adduction muscle tightening training Fitness ball practicing hip method by adding some leg movements, so that the hip muscles can get concentrated exercise and Enhance.
Action one: back pressure fitness ball squat
Prepare for the position: Put the fitness ball on the wall with the lower back, with the shoulder width apart, arms crossed horizontally on the shoulder or on the hip to help balance.
Action Practice: heel force, knees, body crouched vertically, and then slowly stand up. Do not bow, knee and toe always maintain the same vertical plane.
Action two: Lateral fitness ball mention hips
Prepare posture: keep lying on the pelvis side lying, shoulders and chest close to the pad, knees on the inside of the knee light spherical, lateral leg straight along the waist line.
Action exercises: abdomen, slowly lift the buttocks, lift the thigh to the body into a plane, tighten the buttocks muscle to maintain 2 seconds after the slow reduction, while the abdomen remains tightened, restore to tiptoe and pad to maintain a distance of 5 cm When you continue to raise up to do the second.
Coach Tip:
The above actions to maintain each group exercise 8 to 12 times, practice group 3. During the practice, maintain the lift 4 seconds, restore the speed of 4 seconds, pay attention to the breath when lift, recovery when inhaled.
If you feel simply with a fitness ball monotonous or intensity is not strong, you can mix other devices such as dumbbells, elastic rope to strengthen the pressure on the hips.
Give Welfare: Come and see how you should lose weight?
Want to slim down? Want to get a monthly reduction of 8 pounds of weight loss program?
attention '39 slimming fitness college ' WeChat (ID: paireliang or scan the upper side of the two-dimensional code), and then reply to keywords '21 days' Nine girl will give you immediately!
