A simple six step aerobics to your fallen flat-hip morale

Your hips which form?

From hip location, can be divided into hanging-type, moderate-and upwards.

Which is moderate and upwards-represents the hips are relatively high, belongs to the body type. From the side, from hips semicircular furthest point to draw a straight line with the horizontal plane parallel to the hip into upper and lower halves, upper and lower halves if the same distance from the first half of the moderate, is greater than the lower-hanging-type, the upper is less than half as upwards. Bodybuilding hip forms should also be volume-for bodybuilders, breech belonging to moderate-and upwards, while the volume of thin or fat, breech drop are not bodybuilders. If the volume for bodybuilders-and drop breech, also not a fit and trim.

How exercise can change the shape of the hips

If hip fat stacked too thick, buttocks SAG or buttocks too flat and curved lines of the effect the hips, then let's exercise, consume excess fat butt muscles strong, fit and trim.

1. stand with hip exercise

And leg stand, walk tall shoufu vertical waist.

Buttock muscle contraction clamp firmly toward the Middle, to maintain for a period of time, and then relax. Repeat 20 to 30 times a complete 2 ~ 3 groups.

Second, the strengthening wall kick exercises

Hands raised walls, left leg support, upper body maintain integrity.

Right leg straightened back playing 20 ~ 30 times. Swap right leg support, playing in the left leg. Repeat 2 ~ 3 Group, and then to the side kick 20 ~ 30 times, repeat 2 to 3 groups.

III. supporting wall controlled leg exercises

Double-wall, after helping his left leg, upper body maintain integrity.

Right leg straight back up to the limit stop, control 30 ~ 60 seconds and then goes down to relax. Swap right leg support, control and the left leg. Repeat 2 to 3 groups. Then charged with side legs 30 ~ 60 seconds, repeat 2 to 3 groups.

IV, Struts kick practicing kneeling

1, kneeling brace after kick

Dual bracket, left knee knees, right leg straight after point, upper body and the ground parallel.

Right leg straight above kick back, and then restore. Repeat 20 to 30 times. Then change right knee knees, playing in the left leg. Repeat 20 to 30 times a complete 2 ~ 3 groups.

2, kneeling supports side-kick

Dual bracket, left knee knees, right leg straight after point, upper body and the ground parallel.

Right leg straight up to the shoulder, side kick, then restore. Repeat 20 to 30 times, and then swap right knee knees, playing in the left leg. Repeat 20 to 30 times a complete 2 ~ 3 groups.

The top five, supine hip exercise

Knees, back, legs, feet flat on the ground a little wider than the buttocks, arms placed in the lateral, gluteal muscle strength shrink up top hip.

Maintain for a period of time, then relax restore. Repeat 20 to 30 times a complete 2 ~ 3 groups.

6. weight-bearing exercises squat

The upper legs stand, probity, double handheld weights placed on the neck and shoulder, breath deep squat, pause, and breathe in the restore.

Repeat 10 ~ 20 times to complete 2 ~ 3 groups. The above exercise in loading conditions, the better. Exercise three times a week, every other day. In addition, you must increase the aerobic exercises such as running, aerobic dance, etc.

Responsible editor: Peng Road King