Hips aerobics

Hip Anatomy and Physiology characteristics

Only joint activities to promote muscle movement.

Obviously, hip movement depends on the activities of the hip. Participation in the activities of the bones of the hip: hip, femoral. The main muscles are: gluteus maximus, hip in, iliopsoas, semitendinosus muscle-film, biceps femoris, the rectus femoris, tensor fasciae latae, Sartorius. Their function is to make the hip flexor and extensor.

Whether female or male, buttock enlargement will affect the overall figure beauty.

Hip narrower than the shoulder, known as the "inverted triangle", is the overall form an important sign of beauty. Buttock muscle fullness on, not only local but also a beautiful, elevated body Center of gravity.

In everyday life, because some people hip forms good, looks seem high.

On the contrary, a person is not short, but because of my hip mast, collapsed, giving the sensation of gravity low spirit not, from the Visual impact of his height, especially women. Hip and body factors, lifestyle habits are closely related. But through scientific and effective training that can change your hips.

Practice methods and requirements

Kneel kneeling bracing struts kick back, one leg straight knee, leg extension, leg backwards a little swing, instep, big toe point, and then forced to play to the highest point above after falling.

Continuous play 25 times for leg.

Requirements: kick, hip tightening, looked up, and be proud, collapse of the waist.

His hands and knees leg position without movement.

Supine knees bent back Bare buttocks, two hip drop to your side, and the highest point of the buttock lift to.

Continuous do 30 times.

Requirements: you cannot use two-arm forces lifted the buttocks, hips up to highest point pause it after the best.

Buttock lift and down-time and always maintain the gluteal muscle tension.

Stand eight-character playing back small step two walking the stand, one leg straight knee, backward play to the highest point.

Continuous play 25 times, leg.

Requirements: kick, hip tightened up, and be proud that the collapse of the waist.

Prone up legs, stomach, and upper body below the hip, knee and stretch his legs straight feet above the pendulum back to a point after falling.

Continuous do 30 times.

Requirements: on-time keep your hip, knee and stretch legs straight.

Up the heel, small standing eight-step, two-hand, dropping the shoulders, Visual front.

And then two feet off the ground, body weight was the highest vertical rise to stand in front of the foot,. Continuous do 50 times.

Requirements: abdominal muscle, gluteal muscles tighten, lower limb muscle tension.

The above five actions sequentially and requirements, and every day to do it again, the best time in the morning practice.

Hips form mast, collapse, do the action, the speed should not be too fast; flat, small buttocks, when done, faster. 

(Practice editing: what Chris)