S-curve Many women want to have, lordosis, Alice, dream of the figure, today Xiao Bian will introduce you to a few actions, do it well, Bottom hip is not far away from you.
We can see that many good-looking MMs, perfect buttocks are round and fleshy, and look like peaches, they look very flexible. Secondly, we must have curves in the shape, the better the better the better. How can we have such perfection? Hip type!
We need to know which muscles are on the buttocks - the gluteus maximus, the gluteus medius, the gluteus maximus.
The gluteus maximus: slightly quadrangular, starting from the back of the sacrum, iliac crest, coccyx and tarsal tuberosity ligaments, the muscle bundles slanting downwards to the outside, with a thick tarsal plate crossing the posterior of the hip, ending in the gluteal muscles and髂胫 beam.
Role: Stretch and rotate the thigh; innervation: subgluteal nerve innervation.
The gluteus medius: Located on the outside of the iliac wing. The posterior part of the gluteus medius is located deep in the gluteus maximus, which is the pinnate muscle.
Role: To make the thigh abducted during fixation, the thigh flexion and internal rotation at the front, and the thigh extension and external rotation at the back.
The gluteus maximus muscle: From the outside of the iliac wing, only the greater trochanter of the femur.
Role: When walking, keep the trunk straight, the hip is relatively fixed, in the leg when straddling from the gluteus medius and buttocks muscle contraction and elevation.
How to practice Qiaotu
Elastic band sitting hip outreach
Hold the elastic band in both hands, exhale, and let both feet open to the sides; inhale and slowly return to the starting position.
Elasticity
The prone hand supports, exhales, one side of the foot backwards; inhale, slowly return to the starting position; done for the other side.
Supine bridge style butt
Recumbent bridge style buttock is a more comprehensive exercise method. Exercise involves buttocks muscles, thigh hamstrings (ie, posterior hamstrings), abdominal muscles, but the main exercise is the gluteus maximus. When the hip is up, try to avoid under the arch The back, which causes the body to shift center of gravity, rather than exercise the gluteus maximus. During the entire movement, keep the abdominal muscles in a contracted state. During each movement, do not allow the ground to rest while keeping the buttocks, and keep the hips in tension.
Cycling
Riding a bicycle not only improves your cardiopulmonary function, but also consumes a large amount of calories. It also functions as a thin buttocks waist. Along with the rhythm of cycling, regular exercises are performed below the waist, muscles become tight, and the curves are more Exquisite. If you can get a spa massage in the evening, the effect will be better.
