2. Peach hips make your waist-hip ratio more perfect.
3. Three moves to create a peach butt
1 What is peach buttock?
Hip circumference is obviously larger than waist circumference. From the side of the body, the curve of the joint between the hip and the waist and thigh is obvious, and the hip protrudes backward but has no depression.
Seen from the back, the hips are two perfect circles, just like the crumbling peaches on the branches.
2 Peach hips make your waist-hip ratio more perfect.
There is a saying: "Hip height is 3 cm, leg length is 10 cm." Having an ass can improve your original height from 160 cm to 170 cm or more.
3 three moves to do peach hips.
First of all, you must warm up before exercise to avoid muscle strain during exercise! ! !
(1) elastic belt squats and lifts his legs.
Action analysis: the elastic band can be worn above the thigh, the feet are as wide as our shoulders, the hips are bent, the knees are bent backwards, and the knees and toes are crouched in the same direction.
Don't buckle inside or expand outside, and keep your abdomen tight.
Then lift the left leg to the side, control the force point, and use the gluteus maximus to exert force on both sides.
Complete 3 groups, each group 12 times, rest between groups 1 minute.
② Hip bridge in supine position
Action analysis: Lie on your back on the yoga mat with your knees bent, the distance between your legs is as wide as our hips, and your knees are aligned with your toes (remember not to buckle outward).
In addition, put your hands on your sides to keep our torso stable. The head is miniature and the chin is tightened. The gluteus maximus contracts, the pelvis leans back, and then the buttocks exert force. When the body is lifted, the buttocks contract inward (attention! When lifting, keep your knees, hips and shoulders at a constant speed. Breathe up and down, feel your hips.
Complete 3 groups, each group 15 times, rest between groups 1 minute.
(3) load pushing buttocks.
Action analysis: First, find a barbell that suits your weight. Beginners can start with 10 kg. Sit flat on the ground and adjust your body position. Clamp the lever on the barbell in the pelvis, and the place where your back is pressed is the scapula.
Toe forward, you can be a little outside but not inside! While exhaling, push the barbell slightly upward, pay attention to maintaining the balance of the barbell, stabilize the lever with both hands, push the barbell upward with your hips, and tighten the abdominal core. In this process, you can tighten your chin and keep your head stable. Don't lean back, get up slowly, inhale when you get down, and exhale when you push the barbell up.
Complete 3 groups, each group 12 times, and rest for 2 minutes between groups.
Finally! Don't forget to stretch and relax muscles to relieve muscle soreness after exercise ~