7 tips to create beautiful titun gymnastics hip beauty

The first move:

Pick up a weight of 15 to 20 pounds of stick, hands apart, and shoulder width.

Put a stick behind their backs, shoulders and neck, then legs apart, wide at shoulders, toe-out. Down until the thigh and the Earth. Whole body 90 degrees to the left turn, go back to the start position, and then do squat movement, then the entire body turn 90 degrees. This is a complete action. How do 2 times do 12 to 15, between two actions can rest for 30 seconds.

Second trick:

Pick up the two 10-15-pound dumbbell, feet together, arms natural vertical.

Left foot forward one step further, making the gesture, in bow step in the right leg bent knee and lower leg, keeping thighs into 90 degrees (both legs are well), and then, right foot stand straight, make the body backwards, the left leg up to the thigh and ground level, to maintain this posture 1 seconds, and then restored to the starting position. Do 12-15 action, and then repeat for the other side. Do three times, and each intermediate can rest for 30 seconds.

Third-stroke:

Pick up the two 10-15-pound dumbbell and feet together, arms natural vertical.

To the left, bending the knees gongbu, know the left thigh and the Earth balanced, maintaining the right leg straightened, toes forward. Body bent, and lower center of gravity, enabling two dumbbell most sides of the left leg and then back to the start position. Then to the left leg, after straightening bent right lower leg, back to start. Do 12-15 times, and then change legs. This is a set of actions. Do three sets of actions, each set of actions you can take between 30 seconds.

The first four strokes and take care of:

Pick up a 15-20 pounds of stick, hands apart, and shoulder width.

Standing on a 12 inch high level on the right look and stick on the neck, left foot pedal on the steps, squat until thighs and ground level, stand up, stand straight left foot, and at the same time, lift the right leg, right leg to keep straight, beside this position 1 seconds, and then restored to the starting position. Do 12-15 times, and then change legs. This is a set of actions that do three sets of actions, each group can rest for 30 seconds.

The fifth trick:

Pick up the two 12-15-pound dumbbell, two feet apart, and hip width, hand on the body side.

Right foot stand at the back of his left foot, his feet in a straight line, right heel lift, squat body squat, the more the better, but at the same time to guarantee that knee cannot exceed toes, standing straight left leg, lift the right leg, lifting the higher the better, and guarantee the right leg straightened; upper body bent down, and then restored to the starting position. Do 12-15 times, and then repeat for the other side. This is a set of actions. Do three sets of such action, each one can rest for 30 seconds.

The six steps:

Pick up the two 12-15-pound dumbbell, a 12 inch high level in 2-3 step behind.

Right foot toe on the bench, making the gesture in bow step, straighten left leg, while at the same time, lift the right leg forward until the thighs and the ground level. Keep pose 1 seconds, and then restore the original location. Do 12-15 times, and then change legs. This is a set of actions. Do three sets of actions, each room can rest for 30 seconds.

Seventh strokes:

Lying on back, leg in a ball.

Raise your hips, buttocks z until leg and shoulder in a straight, lift the left leg until the soles of the feet toward the ceiling, right heel overwhelming ball, and then make the ball roll to the body, so that the ball is rolling out, keep the buttock lift, repeat scroll ball 12-15 times. Repeat with the other side, if you want you can rest for 30 seconds. This is a set of actions that do three sets of actions, each room can rest for 30 seconds.

(Practice editing: Wu Jian-Yong)