Xiao Bian today to introduce you to a set of hip movements, adhere to practice every day, seven hip movements make you lower body more beautiful!
First type:
Sitting on the ground, feet straight, back to back, with elbows as support, hand on the hip, the lower back to the ground, with the power of the abdomen, raised his legs to 45 degrees. Foot and leg was a straight line, legs together, draw 12 clockwise circle, and then draw counterclockwise 12 circles.
This action can not only abdomen, but also stovepipe Oh.
Second type:
Hold both hands with a 5 to 15-pound dumbbell, with your right foot as a support, with your left foot a few inches behind, keep your back straight, and tilt your hips forward to know that your body is about the same level as the floor with dumbbells and shoulders in the A line, to return to the starting position, this is a complete action. Do 12 moves, and then change legs practice.
This action can be the abdomen, waist, buttocks, legs fat net sweep.
The third type:
Legs open outward 45 degrees, feet wider than the hips, and then the body crouched, starting from that position, his left foot out to keep the squat posture, step to the right, resume start position. Step, first cross to the right 10 steps, then left 10 steps.
This action is good for abdominal and leg weight loss.
Fourth type:
Separate your feet and shoulder width, lift two 5 to 15-pound dumbbells and put them on your shoulders, with your palms forward, your knees bent slightly, your body upright, and then slowly bend your hip until your upper body The ground level for 5 seconds, and then restore the status quo. This is a complete action, do this action 8 to 10 times.
In addition to this action lower body, the upper body has also been training.
Fifth style:
Separate your feet, shoulder width, hands on your side Lift your right knee until your thighs are level with the ground, hold your hands together for 5 seconds, lift your right foot slowly Former lunge posture, recovery of left foot, back to Case Pose. This is a complete action. Each leg to do 10 to 12 times.
This action in addition to exercise abdomen and legs, but also thin arm it.
Sixth style:
Hold two dumbbells between 5 and 15 pounds in the hip position, put your right foot on a step, and your knees bent at 90. From this position, go straight forward with your left foot and step onto the steps, squatting Hold for 2 seconds, get up and resume the starting position, and repeat the exercise for the other leg, doing 10 to 12 movements per leg.
This action can be stovepipe and abdomen.
Seventh formula:
Put prone on a bench, legs hanging in the abdomen outside the edge of the bench force, lift your legs to know the body in a straight line for 5 seconds, and then slowly put down the leg. Do 10 to 15 times.
This action can exercise the waist, buttocks and legs.
If every week in a non-continuous day insist on doing 2 or 3 times, combined with a reasonable diet, the lower body will be thin, you want to wear tight pants will not be a problem, and insisted that victory Oh, we may wish Try it.
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