How to make our hips become more compact fuller? Buttocks although it is not a normal part of the attention, but sometimes a beautiful Qiaotun will allow you to attract the eyes of many men, so if you have a big fat hips, or quickly go to the gym under your ass and collecting it. Here we discuss four kinds of ways to help fit the hips, I hope for your help:
Balance ball Ass
In doing leg exercises on a balance ball helps tight shoulders, abs and buttocks. First prepare a balance ball, lying face down on the ball, balance ball with his belly pressing. Then tighten the abdominal muscles, lift up his left leg to keep the back straight, taut buttocks when the leg muscles.
For the novice, legs without lift too high, a few inches can be. Do not use the lower back muscles, but with the gluteus maximus force. Body and then slightly forward, knees bent 90 degrees is placed on a balance ball, feet together, tighten the buttocks muscles, slowly lift off the balance ball. When practicing for some time, trying to lift both legs at the same time, more difficult to do so, and better able to shape the buttocks beautiful lines.
Leg buttock
Side leg lift exercises can exercise to the two smaller hip muscles - the gluteus medius and gluteus minimus muscle, these two muscles in everyday life is more difficult to exercise, this group action can also help eliminate waist parts fat. Method is very simple, side, elbow support, tighten the abdomen, leg up, a pause and then slowly withdraw the middle of the completion of three groups, each doing 10-15.
Note knees forward, legs remain intact, only the thigh and hip muscles force. Or use the top of the front legs gently kick to keep the hips backward tilt magnitude prevail, keeping a few seconds, gently kicking back, do not need a great extent, then slowly back into the floor legs, Switch legs and repeat the action.
Squat Ass
Squat is the most classic thin hip action, it has a direct effect on the hip muscles, hip effect is very significant. You can hand-held weights to build muscle tissue further. Squat The importance of the body to maintain a straight, feet shoulder width apart; slowly squat, imagine yourself sitting in an invisible chair, and finally slowly stood up and restore the initial state.
In addition, note that the knees bent toes must be maintained at no more than the range, while the body tight, back straight. If you find it difficult to novice can make use of the fitness ball to practice and try to reach the ball in the lower back, slowly squat against the wall.
Lunge Ass
Forward lunge exercise can not only exercise the hip muscles, improve hip flexibility, but also to exercise thigh and calf muscles, both Bottom and stovepipe. And feet together, open hip width, a big step forward left leg, left knee bent slowly to make lunge like, then slowly stood up; for the right leg forward, repeating the same action.
Should pay attention to the knee bending angle should not exceed 90 degrees, fore knee to just above the ankle; also need to pay attention hind knees do not touch the ground. In addition to cross before and after the correction of the daily cross telemark also triggered by prolonged sitting at your desk spine is not right.
Balance ball Ass
In doing leg exercises on a balance ball helps tight shoulders, abs and buttocks. First prepare a balance ball, lying face down on the ball, balance ball with his belly pressing. Then tighten the abdominal muscles, lift up his left leg to keep the back straight, taut buttocks when the leg muscles.
Leg buttock
Side leg lift exercises can exercise to the two smaller hip muscles - the gluteus medius and gluteus minimus muscle, these two muscles in everyday life is more difficult to exercise, this group action can also help eliminate waist parts fat. Method is very simple, side, elbow support, tighten the abdomen, leg up, a pause and then slowly withdraw the middle of the completion of three groups, each doing 10-15.
Note knees forward, legs remain intact, only the thigh and hip muscles force. Or use the top of the front legs gently kick to keep the hips backward tilt magnitude prevail, keeping a few seconds, gently kicking back, do not need a great extent, then slowly back into the floor legs, Switch legs and repeat the action.
Squat Ass
Squat is the most classic thin hip action, it has a direct effect on the hip muscles, hip effect is very significant. You can hand-held weights to build muscle tissue further. Squat The importance of the body to maintain a straight, feet shoulder width apart; slowly squat, imagine yourself sitting in an invisible chair, and finally slowly stood up and restore the initial state.
In addition, note that the knees bent toes must be maintained at no more than the range, while the body tight, back straight. If you find it difficult to novice can make use of the fitness ball to practice and try to reach the ball in the lower back, slowly squat against the wall.
Lunge Ass
Forward lunge exercise can not only exercise the hip muscles, improve hip flexibility, but also to exercise thigh and calf muscles, both Bottom and stovepipe. And feet together, open hip width, a big step forward left leg, left knee bent slowly to make lunge like, then slowly stood up; for the right leg forward, repeating the same action.
Should pay attention to the knee bending angle should not exceed 90 degrees, fore knee to just above the ankle; also need to pay attention hind knees do not touch the ground. In addition to cross before and after the correction of the daily cross telemark also triggered by prolonged sitting at your desk spine is not right.
You can do your workout at any time of the day or night, as opposed to someone that has to get up early and go to the gym. Second, you can have all of your equipment at your own personal space. Learn more about treadmill for home on this link.
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