Aerobics plastic to Nice Bottom.

<P> Whether the standard measurements for women is an important basis for measuring body. .And training in real life, more and more the beauty of women can not wait to need to "Breast" and "Feng arm." .And how to be effective, immediate through fitness training, to achieve real "abundant buttocks," the purpose of it? </ P> <P> First of all, to practice some part of the muscle, it needs to know as much as possible the relevant anatomical structures .and muscle function. .Practice in order to effectively select the right action to achieve the training objectives. .Hip muscles including the gluteus maximus, the outside of the tensor fascia lata. .</ P> <P> main function of the gluteus maximus is the leg extension, external rotation, abduction and adduction; tensor fascia lata main function is to make the thigh flexion and rotation, the help thigh muscle contraction. .Their main reps are squats, straight leg placed prone, one leg standing (kneeling position) after the swing, equipment with leg swing machine, the leg machine exercises and so on. .</ P> <P> introduces the following "best bottom" action of the "King" - Deep cross-practice. .A round-Star Bottom charm we all know, body building is to improve the body shape, body proportions and muscular movement. .It is not just men's patents, but also the best choice for women to get fit. .</ P> <P> female hip ratio is too large or too small, the hips flat, thin, drooping, are considered undesirable leg. .The "bow" shape only slightly upturned round but the best the U.S. arm of the square. .Beneath the hip beauty fitness training can be shaped by the fullness and the standard Tunxing. .</ P> <P> squat exercise is supposed to exercise the thigh muscle of the "trump card action", but if the action essentials well, full squat in the end, then, in fact, ninety percent can be trained to the gluteus maximus .. .Therefore I will call it best bottom of the "trump card action." .</ P> <P> young women because of leg strength, suitable for staff re-start of the squat, hand over a period of time to practice, to be increased significantly after the power and capacity of more than 15 times the number in each group can be carried out when the bar .dumbbell weight-bearing exercises. .</ P> <P> First, find two pieces 2-3 cm thick barbell or wood on the ground, feet in the top heel, shoulder width away from the station, Shuangshoubaotou (shoulder) or the back of both hands .be. .Specifically: the slow squat. .Note that always maintain the "head high waist tightened" action essentials, can not squat low to date, the full oppression of the gluteus maximus, big leg angle of 30 degrees between the left and right, and pause for 3-4 seconds. .</ P> <P> then, medium (1-2 seconds) to stand, may not borrow the body of inertia, upright, the force to tighten the buttocks muscles. .Note breathing: inhale side edge squat, upright and then exhale. .Do 3-5 groups of 8-15 times, rest between groups l-2 minutes, depending on the individual strength may be. .</ P> <P> Each group had to practice when training to exhaustion, more than 15 times when you can re-member. .And with the power increase, staff have continued to increase weight because the muscle volume and muscle strength is directly proportional to the heavier load, the greater the muscle circumference. .</ P> <P>, of course, through the insistence of three to six months training, can the hip is too small, the shape of the buttocks is not the United States have a greater difference. .And to train 2-3 times per week, preferably two or three days practice time intervals to ensure sufficient time for excess recovery. .</ P> <P> and reasonable distribution on diet, eat more foods high in protein (fish, meat, eggs, milk, beans) to ensure compensation for excess muscles. .</ P> <P> poor performance which forms the hip addition, some training for the purpose of Ms. deducted too much fat on the hips, can first be running, jumping more than 30 minutes of aerobics and other aerobic exercises, and then partial .fitness training, such as the squat training. .</ P> <P> to remember: the load should be light or not to re-member, group, sub-advised to ,3-6 groups, each 20-50 times, rest periods between the two groups in accordance with the cycle of short or method of practice .training. .Diet should also be appropriate, because the hip is the most desirable places in the world of fat accumulation, which can only receive a significant effect of hip reduction. .</ P> <P> In fact, as long as you have confidence in beauty, beauty of the determination, perseverance plastic beauty, and action in accordance with the above method to train hard to be sure, no matter is. ."Feng-arm" or "shrink buttocks" will have all wishes come true, got his wish, back to square one woman's beautiful cars and beautiful posture adopted, including the United States and self-confidence. .</ P> <P align=right> (internship Editor: He Lili) </ P>.