In fact, in order to create bottom-up, the day-to-day efforts are also crucial, the following teach you a few strokes .Many girls also want to have a peach-like bottom-up .If BMI, body fat and weight are in the normal range, then this time The exercise can be adjusted to "muscle training" mainly supplemented by "aerobic Cellulite", the purpose of the movement into a sculpture body curve.The following small series to introduce you to a group of home hip exercise, persevere, a Month will be able to effectively tighten the buttocks.
Action a: lying lift hip lift lying on the yoga mat above the same bending and open your shoulders with shoulder width, foot step on the ground slowly raise the buttocks, to the highest point of output clamping stop 3 to 5 seconds and then slow Slow back to the high place.Each time can do 12 ~ 20, repeat 3 ~ 5 group can.
Action 2: stretch the buttocks muscle group first bent to the end of both hands and hands knees, stay 5 to 10 seconds, and then hand-assisted legs up straight, stay 5 to 10 seconds after the end for the foot operation. Buttocks muscles can make the hip lines look better, this action can be effectively extended to the gluteus maximus, gluteus medius, gluteus maximus.
Action three: lying posture Legs lying on the yoga mat, bending the knees, calf lift, toes touch, with the power of the buttocks and thighs lift the leg, this time you can feel the buttocks and thighs rear firm, micro Acid feeling, each can do 12 to 20, repeat 3 to 5 can be.
Action four: kneeling posture kicking preparatory action showing "kneeling position", first monopod straight back up, and then try to kick up, do not kick back immediately after the tip to the ground, before touching the ground On the kick, kick 10 to 15 for a group, repeat 3 to 5 groups, and then change the foot operation.
Action five: prop up body to play this action and the last action although both are on the kick, but this action is more complex.First limbs straight, face the ground get on the ground, first try to straighten the right foot, lower your right foot Toes stay on the left side of the body, showing cross-legged, then lift the right foot, down toes stay on the right side of the body, legs apart, kick 10 to 15 for a group, repeat 3 to 5 groups, and then change the foot operation .
Buttocks obesity droo EXID Hani with UP & DOWN 4 strokes feel
Obesity drooping hip can be through exercise to achieve the effect of hip fat reduction if the hips muscle lack of flexibility will not be able to sculpt a sexy smile hip line so-called hip line refers to the waist below the thigh to the top of this section Buttock curve. Ideal hip is seen from the side, you can see a similar "smile" double arc.
South Korean women's group "EXID" tilted hip hip-hop signature song "Up & Down" popular, popular member Hani is regarded as the Cenozoic goddess .However, to practice Harney honey peach buttocks, fat reduction alone, buttocks are also very Difficult to achieve, must be effective forging muscle inside the buttocks, promote muscle around the pelvic blood circulation, so that the buttocks muscles steadily from the inside prop up, in order to achieve the bumpy caused by the perfect buttocks type. Weekday free time, may wish to do more stretching exercises , Remodeling hip curve, build self-confident bottom-up.
EXID Hani hip line pull mention fuck
1, lying down, knees left foot, right foot on the left foot
Lay on the yoga mat, the right foot on the curved left foot, then pull the right foot closer to the inside of the body, fully stretching the muscle group on the back of the right thigh.
2, back to the preparatory position, then raise the buttocks upward
Back to the preparatory position, exhale, at the same time the buttocks lifted up, stay for 1 minute. Then left and right feet up and down exchange, in the same way to stretch.
EXID beauty hip swing exercise
1 stance, hands akimbo, toes outward
Put both hands on both sides of the pelvis, feet open to shoulder width and standing, toes open slightly outward, was outside the character.
2 will focus on the pelvis, the body squat down
Abdomen force, feeling the weight of the body completely on the pelvis position, then bend the knees, squat down.
3 Push the pelvis gently to the right
Gently press the pelvis with both hands, and slowly push the pelvis to the right and draw a circle.
Point can only move the pelvis, other parts remain intact
Stabilize your feet and try to swing your hips to the slowest possible speed to get good results.
4 Push the pelvis slightly to the left
Change the pelvis slightly left push and draw a circle .Please within 1 minute, repeat the pelvis left and right push the extension action.
Point Please maintain the upper body straight, buttocks can not be turned back
Must pay attention to the buttocks can not be tilted backwards, to avoid body skew.
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