Simple thin hip aerobics

If you are not a natural beauty, but also very much like to have a beautiful and hip-type, it may wish to join our "us hip Club", a set of effective beauty buttock.

I. single leg squat: left leg is straight, right leg straight out: two arm Delt, left leg bent and squat, and then stood straight.

This action is completed at least two groups, each group of 8 (each of the following two sets of actions are completed).

Second, double knees: forearm support on the ground and the cross.

The forehead flat on the back of the hands, to maintain the parallel with the ground. Lift one foot firmly on the lift, until the knees and hips as straight and thigh is parallel with the ground; and then replaced the leg. For legs.

Third, the squat: separation of the two legs, a little wider than the shoulders.

Two foot outreach, arms bed squat intersects until thigh is parallel with the ground. Standing and squat to your hip.

Fourth, the former stepped: single leg forward stride.

Knees bent, front ground across the thigh and lower leg straight, parallel to the ground. Back leg bending angles greater than 90 degrees. Front legs, are close to each other as far as possible, your buttocks when standing. For legs.

5. deep squat: legs apart and shoulder width, will be put on the back of the neck barbell (should pick up more comfortable and repeatable 6 to 8 times the weight of the barbell) tall and pull back, knees squat, and thigh is parallel with the ground.

Step six: face, via the 10-20 m in height.

Right leg got on stage. The left heel, legs stand, and then back down right foot, left foot. For legs.

7. lay bare buttocks: fell flat, feet and the shoulder support on the ground.

Titun bent knees, legs straight on the ground. Double hip extensor side flat. Lift your buttocks and hips, knees and shoulders and bevelled.

8/9/former squat squatting: separation with both feet shoulder width, will be placed on the neck after the barbell in the back, back straight, knees squat, the thigh and lower leg to 90 degrees.

10. kick: adjust the apparatus so that the legs bent 90 degrees.

Foot pedal force pedaling, and then slowly back to start the action.

Responsible editor: Peng Road King