Want to practice the perfect peach buttocks, only long-term insist on hip movement exercise effect, the following together to see what action to practice hip bottom?
What are the exercises to practice hips?
There are squats in the practice of bending buttocks, crossover in the lunge, one-legged braces, high leg lifts, and kick-offs.
Deep
We can often see in the gym that many men are carrying heavy loads. In fact, not only can you exercise your legs muscles, but you can also exercise the hip muscles. Because women have less power, we can replace the barbells with dumbbells. We can grab a dumbbell in each hand and then we can hold our dumbbells for a long time. The thighs and calves are almost ninety degrees. At the same time, we have to put our feet on the ground. We must not let the toes touch the ground. And our knees should not exceed the soles of the feet and keep a uniform breath. You can also exercise hip muscles.
Crossover
Open the distance between the two legs, stand upright, hands and elbows to place the palm of your hand on both sides of the head. Exercise process: After the core is tightened, while exhaling, the right foot moves forward and strides forward. In the lunge, make the thighs parallel to the ground, the calves perpendicular to the ground, but still keep the upper body straight and perpendicular to the ground, then use your hands to assist the right side of the head. Then, after the core is tightened, get up and return to the initial position. Then replace the other one. Side - Repeat the same movement on the left side. Pay attention to the core tightening and adjust your breathing.
One-legged support training
After the body is upright, first support the ground with the left foot, then lift off the ground after the right foot is slightly flexed. Place both hands naturally on the side of the body, look up, raise the chest and abdomen, and look straight ahead. The movement process: After the core is tightened, the upper body straightens up and recline. While both hands are touching the ground, the right foot lifted off the ground will naturally lift up from the back of the body. When the right leg of the support leg is flexed at the same time, you can feel the crushing of the right gluteus maximus, and then return to the starting position. After 20 times on one side, change it to the other side 20 times as a group.
High leg lift
The high leg lift can make our hips exercise well, and it can fully stimulate the muscles of the buttocks so that the muscles can be fully grown. We can flatten on the flat plate and let the abdomen stick to the flat surface while the hands are stretched forward and then lifted. One of our thighs, energetically lifting up. Until we can not continue, and then we change the other leg, so that we can exercise the hips, our hips are more warped.
Pedal wave jump
A yoga mat is placed in front of the body, and the body is in a push-up position lying prone on the mat, feet together, hands open about one and a half shoulder width, the body as far as possible parallel to the ground. Movement process: After the core is tightened, both feet to the head The direction opens and jumps to the sides of the body, that is, near the hands supported on the ground, and the two legs are supported on the ground in a semi-circular state. The hands are supported from the ground and are lifted off the ground to the front of the chest. The back is straight. Then both hands are back to the push-up posture that supports the ground, and the feet jump back to the starting position where both feet are close together.
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