Ten tips to a sexy body shaping your hip-

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:

The 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:

The 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.

IV. first step:

One 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:

Two 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.

60, via the steps:

In the face of high level.

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

7. lay bare buttocks:

Supine lying, 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, squatting/front squat:

Feet of separation with 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.

(Practice editing: Tran Hung Wong)

Physical beauty of the exercise: physical education program.

<P> Physical training is a scientific training methods, must be completed under the guidance of professional teachers, or will cause sports injuries, strained muscles and ligaments. .</ P> <P> each class to practice generally composed of three parts, about 90 minutes. .The first part is ready to part, when 15 to 20 minutes; essential part of the second part, 60 minutes; third part is the end of the section, about 5 to 10 minutes. .</ P> <P> for some of the major is a comprehensive physical activity, also known as warm-up exercise, every muscle in your body slowly into the training state. .Like a singer on the stage, "Mimi microphone, do you do" to Han Jisheng. .Warm-up exercises including walking, running, jumping, standing exercises basic movements, such as aerobics and group dance. .The choice of action should be noted that small and large joints of the sequence of activities, large muscle groups to promote participation of small muscle groups, so that the gradual increase in body range of motion for the transition to prepare an essential part. .</ P> <P> basic parts, but also form a major part of practice, including the pole exercises, basic dance steps and movements, hand gymnastics, blankets, power, physical exercise, so that the body load to achieve orgasm. .</ P> <P> end of the part of the movement known as relaxation. .Use of natural walking, games, relax muscles, reduce activity levels, and gradually stabilize mood, reduce fatigue. .</ P> <P> have musical accompaniment during practice, to develop a coordinated action and music, and secondly, to reduce fatigue. .</ P> <P> generally not in favor of physical exercise and weight-bearing exercises highlight the explosive so that the cross section of muscle growth, while the smooth lines of the body. .</ P> <P> some girls through physical training, the first feeling is that the first thin face, with the waist circumference, hip circumference reduced size and, finally, thinner thighs. .This is because the upper body blood circulation is better due to gravity, movement in the upper body, lower body fat weight loss faster. .</ P> <P align=right> (internship Editor: Chen Xingdi) </ P>.

Body weight exercises, creating sexy hunk

Lose weight, not just women.

Man fatter is very troublesome. This is a set weight loss exercise fitness instructors preferred, for different parts of the body, is said to be very effective.

Action 1: chest, shoulder exercises

Two ankle joints following up on the Chair, two arm brace, the distance between your hands slightly wider than shoulder shrugs tall, and cannot be, header and body in a straight line.

And then two arm Syncline rear into a 45-degree bend, and lift. So repeat 20 to 30 times, making 3-5 group.

Action 2: the arm exercises

Hands hold Chair, feet flat on the ground, the knee slightly bent, upper body maintain integrity.

And then slow down, when the elbow angle is less than or equal to 45 degrees can be stopped, and then slowly lift. Over 25 ~ 35 times, 3 to 5 groups.

Action 3: abdominal exercises

Sitting in a Chair in front of one with both hands to hold the Chair, after stabilizing the body, the tightening of the abdominal muscles, feet off the ground slowly, legs slightly bent, try to make the body into "V" shaped.

So, do it over and over 30 time 3 ~ 5 groups.

Action 4: the thigh, buttock exercise

Single footrest to chair, another leg braces, knees slightly bent, the body maintain integrity, shoufu walk tall.

And then the body slowly decline to support leg knee does not exceed the toe. A leg to do 15 ~ 30 times, two leg exercises. Do 3-5 group.

(Practice editing: Tran Hung Wong)

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

Beautiful demonstration of breast aerobics instructor.

<P> Stretch the chest </ P> <P align=center> </ P> <P> Ready Posture: sit cross-legged. .</ P> <P> Action Tips: arms on the move, placed in the head, left hand to push hard right after the pull, head back through. .For 10 seconds for the other side, repeated two times for one group. .</ P> <P> effect: stretching the chest muscles, increase muscle flexibility. .</ P> <P> sit together arm </ P> <P align=center> </ P> <P> Action One: supine with bent knees, his arms bend, holding the bell side of the move. .Fist up. .</ P> <P align=center> </ P> <P> Action II: lateral raise his arms, chest clip on the move force, fist relative. .Then slowly restoring, do 12 times, rest 30 seconds, do 12 times. .</ P> <P> role: chest deep muscle stimulation. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.

Weapon: Women body Calisthenics.

<P Align=center> </ P> <P> a neck </ P> <P> 1, sitting or standing, rotating the head to maximize the Circle, smooth, counterclockwise alternately. .</ P> <P> 2, hands crossed behind us, the upper jaw Tiexiong, then hands down the pressure rise at the same time the head thrown back. .5-10 times per minute. .</ P> <P> 3, supine, arms close to your sides naturally. .Slowly raised his head, the chin as close to the chest, until the limit. .5-20 times per minute to do. .</ P> <P> two shoulder </ P> <P> 1, arm circle: natural stand legs, hands and fist. .Then straighten your arms and make the loop movement, until you feel tired so far. .Around 40 times per minute. .</ P> <P> 2, arms crossed Lateral Raise: clenched fists, do quickly before the cross body arm action, to restore. .Repeat to fatigue so far. .40 times per minute is appropriate. .</ P> <P> 3, before the flat: hand, repeated 20-30 times per minute. .Can also be done holding dumbbells. .</ P> <P> Lateral Raise: hand, 15-20 times per minute. .Can also be done holding dumbbells. .</ P> <P> three arm </ P> <P> 1, dumbbell curls: natural legs standing, holding two dumbbells palms up, arms down, flip to chest, pause, slow the .backtrack. .Can alternate with one hand. .</ P> <P> 2, arm flexion and extension: the natural stand legs, chest and abdomen, holding a dumbbell in each hand. .Arms straight start too far, then slowly bend to the back of the head, neck placed in the dumbbell position, slowly straighten the handle restored. .</ P> <P> 3, pike extension: flexion and upper body parallel to the ground, bend knees, bent holding dumbbells, boxing heart relative. .Flat extension arm parallel to the ground, slowly restored. .</ P> <P> four, chest </ P> <P> 1, push-ups: 10-20 times per minute. .</ P> <P> 2, hands holding dumbbells natural stand, one hand held before the flat and shoulder-hand along the other side of the body drop. .Then turn the upper and lower arms levels in the body dumbbell. .25-30 times per minute. .</ P> <P> 3, inclined plate bench press: Sit on the ramp, two-hand dumbbell placed sides. .Then take turns lifting dumbbells in the head and arms before the top. .20-30 times per minute. .</ P> <P> five, waist and abdomen </ P> <P> 1, sit-ups: n = 8-15 times. .3 sets. .Obesity is best done with bent knees. .</ P> <P> 2, supine, legs straight, arms on the move. .And then quickly bent abdomen, hands and knees, slow stretch reduction. .About 20 times per minute. .</ P> <P> 3, supine, Shuangshoubaotou, sub Tuiqu Xi. .Abdomen to lift the upper body, insists on not moving for about 3 minutes (can be intermittent rest). .</ P> <P> six hips </ P> <P> fit hips round Alice, flexibility is important to reflect the beauty of female body parts. .</ P> <P> 1, supine, the upper part of the two hips put a heavy object. .Then hip forced elevation to the highest point still a moment, and slowly falling. .Elevation is about 20 times per minute. .</ P> <P> 2, kneeling leg raise: hands up to kneel down, kneel down one leg, bending the other leg to the chest first, then quickly and maximize the development of straight back at the top. .Feel tired, and back to the other leg. .</ P> <P> 3, supine, head to one side, legs straight merger, and legs as far as possible on the move, with the upper body vertical, slowly restored. .About 20 times per minute. .This action also exercise waist and abdomen. .</ P> <P> 4, side leg lift: straight body side, toes pointed, arms stretched head and body following the former head resting on top of the other support arm elbow in front of the ground. .Then, lift the legs above, to the highest point, and slowly restored. .Repeat the exercise 15-20 times. .Turned for the other side, lifting a leg. .Shall not bend leg lift. .</ P> <P> seven thigh </ P> <P> 1, supine, legs knees placed in his chest. .Then straight on the move, with the upper body vertical. .Gradually restored, 15-20 times per minute. .</ P> <P> 2, upright, one hand supports the other hand for support. .And then forced to do side on the actions of the leg swing. .Legs alternately. .25-30 times per minute. .</ P> <P> 3, two-hand back squat, then stand up, squat. .25-30 times per minute. .</ P> <P> 4, erect, hands on his hips. .Then turn on the two Tuiqu Xi jumping chest. .25-30 times per minute. .</ P> <P> 5, kneeling leg after the kick: hold hands and body flexion, the knees, knees, upper body parallel to the ground, looked straight ahead. .Then, first one leg straight, kick back at the top lift, restore. .For the other leg. .Left and right to do it again to 1 times 15-20 times. .</ P> <P> eight small legs </ P> <P> 1, upright, two hand a fixed object, the first step on a piece of brick on the soles of the feet, heels hanging. .Then lift the heel as far as elevation, Pause whereabouts. .Note that balance, not side to side. .15-20 times per minute. .</ P> <P> 2, chair and sit back, thigh lift. .Then the calf on the move, try to show straight, to restore. .15-20 times per minute. .</ P> <P> 3, standing, upper body leaning forward, heel, toes up. .Move forward with the heel. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.

Exercise makes you slim legs.

<P> One front of the thigh </ P> <P> 1. Upright, his hands crossed in the back or revenue in the ears, deeply Xikou Qi. .</ P> <P> 2. Take a step forward while squatting. .Upper body to maintain integrity, the front thigh hard, pause, breathing restored. .Left and right legs alternately. .</ P> <P> Second, thigh </ P> <P> 1. Knees elbow prone. .One leg knee to support the body, lift the other leg, and body into a straight line, inhale. .</ P> <P> 2. Expiratory side edges curl calf, rear thigh muscle in the same time to tighten, pause, restore. .Left and right legs alternately. .</ P> <P> three buttocks </ P> <P> 1. His hands up to one Tuiqu Xi stays, a Tuiqu Xi as close to the abdomen, not to mention the back, inhale. .</ P> <P> 2. The side of breath, chest and abdomen while the former will lift the legs back to the thigh and trunk in a straight line only, hip force. .About 10 times each leg alternately. .</ P> <P> four thigh </ P> <P> 1. Supine, a Tuiqu Xi stays, the other leg straight leg toe hook up the lift. .</ P> <P> 2. Exalteth edge suction side of the leg to the outside slowly start to tighten the muscles of the inner thigh. .Breath, to restore. .About 10 times each leg alternately. .</ P> <P> five calf </ P> <P> 1. Feet slightly apart standing on the steps, heel down, inhale. .</ P> <P> 2. Side breath side toes, to the level at the stop, pause. .Balance of good people can do hands on her hips, but not arched. .</ P> <P align=right> (internship Editor: Tong Wen Chong) </ P> <P align=center> Click here for more exciting content </ P>.