Since Avengers 4 was broadcast, Captain America, who has been misunderstood deeply, has also gained the greatest understanding from the audience. At the end of the film, the American team abandoned the superhero ability and became an ordinary person who died with his lover, which also freed the American team from misunderstanding.
After Bian Xiao saw "Reunion 4", what impressed the American team the most was "American ass". American cigarette butts originally came from abroad. After the superhero "Captain America" was broadcast, American netizens were poking fun at the figure of the American team, and the ass tied by tights became more stiff, thus gaining the title of "American ass".
When the Russo brothers directed this film, they applied many netizens' stalks to the film. This is how American Ass appeared. As a movie fan and fitness blogger, Bian Xiao is really the best figure standard. Round and strong, it is a hip that can only be obtained through a lot of exercise.
However, most Asians have flat hips, and it takes extra effort to have the "American ass" of the US team. Today, I will introduce a set of poses to help you better practice a round and firm "American ass". Let's have a look! !
1. gluteal bridge variant
Definition of posture:
The hip bridge variant based on bridge type has undergone physical changes. Its English name is Bridge Pose, and its Sanskrit name is Setu Bandhasana. Setu means dams, dikes and bridges, Bandha means ship locks, and Setu Bandha means building causeways or bridges.
Asana effect:
A. Help the practitioner to open the chest and lift it, so that the lungs in the chest can breathe better and operate smoothly;
B help tighten the waist and abdomen, stretch the spine, let the abdomen adduction during practice, remove the fat and loose muscles of the waist and abdomen, and tighten the waist and abdomen.
C. help tighten the muscles of thighs and buttocks, tighten the muscle state according to the muscle shape of legs, and help the buttocks shape round legs.
D. Strengthen waist, hip and leg strength and beautify body lines. Shape the best buttocks.
Practice method:
A. Start lying on your back, with your body on the ground and your hands on your sides;
B. Bend your knees, put your feet on the ground, be the same width as your hips, and start holding your ankles with your hands;
C. Hips are lifted upward, legs are used to maintain the body, and feet are attached to the ground to maintain the body;
D don't put your hands on your ankles, bend your elbows, put your forearms up, put your palms on your waist, tighten your hips, and open your shoulders to the ground;
E. Lift your left leg off the ground, straighten it upward, keep your big arm close to the ground, straighten your right leg again, put your legs together in the air, support your body by your shoulders, and practice with your arms dragging your waist for 30 seconds. Repeat the exercise.