Recommended for everyone Bottom squats, with the same supermodel S curve.
Did you find that many people around us started to practice squats? Really happy to see that the concept and trend of the general public have been directed toward the healthy development of the United States, because they do not eat or drink or steal the liver The great risk of kidney injury to eat diet pills, in exchange for skinny, 'dry skinny' paper aesthetic, has long been eliminated, the pursuit of a tonic body texture, with strong muscle lines, is the fashion trend!
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 supermodel perfect body shape is not everyone can do, you may be limited because of innate conditions, Not like they have nine body skeletons, or a pair of slender legs, but you can definitely like most of the supermodel, squatting exercise to create amazing bottom-up! And exercise out of the 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 ?!
Improve civilized disease, poor posture and boost the spirit
The squat was originally the 'King of Action' in the exercise, which not only strengthens the strength of the back, abdomen, but also exercises the most important core muscles. Female friends of all ages are in great need of squats , Not only because squats work out the supermodel S curve like 'Victoria's Secret,' which makes you look good and because squats work out the most important areas in the middle of the body, Muscle groups, and can boost the spirit, even the sedentary office caused by the posture is not correct, backache and other civilized diseases will also be improved with the squat exercise muscle strength, do other sports (such as yoga, boxing, Swimming, running, etc.), you will find that these movements are much easier, which proves that squats not only workout, slimming and shaping, but also increase your muscular endurance, allowing you to do more with less.
Recommended 3 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 is falling, the speed is slow, focusing on the leg and down to the force.
※ 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 person B squatting, core and leg force, back to A, center of gravity back, hip sitting in the A's feet, A's feet propped B's 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
※ continue for 1 minute.
※ A and B should pay attention to body balance, do not fall.
The third trick - Jian leg cross skills
Training thigh side lines and exercise hip buttocks curve.
1. Side lying, to maintain balance, one foot raised from the ground 30 degrees.
2. Raise one foot to the highest, and then back down to 30 degrees.
3. Kick forward and then kick back to draw a crosshairs on one foot, then change the other foot.
Point single-foot drawn crosshairs
※ stable upper body, back and forth motionless, using the power of the foot to move, in addition to exercise the leg curve, but also train the core muscles.
※ basic exercises 8 to 15 times for a group, each lasting 1 minute.
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