The correct exercise method of peach buttock 1. Donkey kick
Hands on the ground, hands are shoulder width, knees are hip width;
Keep your right foot and legs bent;
Lift your right leg and press your heel against the ceiling until your feet are above your hips;
Slowly squeeze your legs back to the starting position, but be sure to keep your knees off the ground.
Repeat 15 times, change legs, count as one group, * * * three groups;
Take a break for 30 seconds between each group.
2. Dog leash
Hands on the ground, shoulder width.
Keep your feet bent, your knees bent, and your left leg open to the side until your thighs are parallel to the ground.
Squeeze the legs and hips and return to the starting position.
Repeat 15 times, change legs, count as one group, * * * three groups;
Take a break for 30 seconds between each group.
Kick a chair
Grasp the high chair with both hands and put your feet together;
Grasp the balance of the chair back with both hands, lean forward slightly, and keep one arm away from the chair;
Lift your right foot and kick it slowly in the backward direction, keep your knees straight and not unlock, lift your legs and squeeze your hips into the chair in a square shape.
Slowly lower your legs and return to the starting position. This action is super experienced, absolutely kill two birds with one stone, and the hips and thighs are very thin.
Repeat 10 times, change legs, count as one group, * * * two groups;
Take a break for 30 seconds between each group.
Squat pulse
The legs are slightly wider than the shoulders, the toes rush out and the arms are raised;
Squat down, keep your knees below the toe line, tighten your hips and keep your back straight;
Ups and downs in the squat position, hips ups and downs 6 inches at a time. The trick is to keep squatting until the end, so don't stand up completely until this group of actions is completed.
Repeat 15 times, one group, * * * two groups;
Take a break for 30 seconds between each group.
5. Square
The legs are slightly wider than the shoulders, and the toes rush out; 、
Raise your arms and lower yourself to a squat position until your ass is as high as your knees. Make sure your knees don't exceed your toes: get down and stand up.
When you get to the starting position, raise your left leg as far as possible to the left front (the second half of the action will disappear automatically when it is transmitted to the background editor GIF, so if you see it, you can make up your brain and roar), and then put it down and land.
Repeat 10 times, then change legs, and count as one group, * * * three groups;
Take a break for 30 seconds between each group.
How long does it take to practice peach buttock? 1, swing your legs.
Standing with the left hand close to the back of the chair and grasping the back of the chair with the left hand can make the exercise convenient. At this time, the right leg swings forward, up and right vigorously, doing 10 times. Then move the chair and wave your left leg. Breathe evenly, exercise as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible. This exercise can make the buttocks lose weight through thermal control.
Step 2 cross your legs
Lie on your right side, with your right arm bent at right angles, palms down, and your left palm waist-high to support your thighs, so that your body leaves the ground and your upper body is in a straight line with your legs. Then put down your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same on the other side 10 times. This kind of exercise can make thighs and buttocks lose weight through calorie control.
Keep your arms straight along your upper body and your palms close to your thighs. When you count to 1, your knees will be pulled up and your feet will not leave the ground. When you count to 2, your thighs will be slightly upward, supported by your head and feet. Tighten your hip muscles, put your hands on your thighs, put your thighs down when you count to 3, straighten your legs and feet when you count to 4, and breathe evenly. Repeat 10- 15 times. This exercise can strengthen the hip muscles. After a period of exercise, do some more complicated exercises.
Step 3 Hold the bracket
Lie on the ground, legs together, head up, back straight, elbows slightly bent, support the ground, turn left quickly and let your legs do it at the same time? Scissors action. Return your palms to their original positions and put your legs together. Then do the same thing to the left. This exercise is repeated 5- 10 times on each side. Don't hold your breath. It seems complicated at first, so if you want to do it slowly, you will devote yourself to the activity. This exercise can strengthen the muscles of the buttocks and thighs.
This will have obvious effect after three months, but if you are demanding, you must stick to it all the time.
Training methods to improve hip strength 1. Common Hip Bridge (Pilates Hip Bridge): The body lies flat on the mat, the palms of both hands are flat on the sides of the body, the knees are bent 90 degrees, and the soles of the feet are flat on the surface of the mat. Tighten your hips, straighten your waist and keep your body in a straight line. Count to 5 at the highest point, then slowly put it down and record it as an action.
2, load-bearing plate hip bridge: this is an upgraded version of the ordinary hip bridge. That is, in the lower abdomen (the lower abdomen between the two anterior superior iliac spines), hold a weight plate that can bear the load in your hand and keep your body balanced. To complete the action of closing hips and standing up, the requirements are the same as those of ordinary hip bridge.
3. The upgraded version of barbell hip bridge and load-bearing plate hip bridge.
Lie flat on the mat, roll the barbell over the ilium of the trainer, bend your knees 90 degrees, step on the mat with your feet flat, and hold the barbell bar firmly with your hands, with the grip distance wider than your shoulders. Tighten your hips and straighten your waist. You can hold the barbell bar with two anterior iliac spines, so that the barbell bar can be lifted and your body will be in a straight line. Count to 5 silently at the highest point, then slowly put it down and record it as an action. It is suggested that the middle part of the barbell bar be wrapped with sponge foam to reduce the pressure of the barbell bar on the body.
Tip:
A, the anterior superior iliac spine is located slightly below the nearest point of the pelvis to the navel and can be touched by hand.
B, please try barbell hip bridge with a certain abdominal muscle foundation and hard pull training, starting from a small weight. Let your abdominal cavity and lumbar spine have an adaptation process.
4. Strong hip bridge
It's a fever version of the hip bridge above. Hard training needs no explanation, so don't imitate it easily.
When you have a certain training foundation, you can complete at least 30 kilograms of barbell hip bridge before you can try the hip sprint in the lower left corner of Tim Tebow's picture. The analysis of hip sprint will be written and shared with you later.
5, wrestling hip bridge