To Change The S Curve To Reveal The Four Magic Weapons Of Stars

1. the body and the buttock pick up the pine Ting Ma Ni.

Special recommendation: "nine points against the wall method".

Legs close together, standing on the wall, the nine points on the body are placed on the wall, that is, two heels, two calves, two buttocks, two shoulders and the back of the head are all sticking to the wall.

And then do "pick up the pine Ting", lift, receive, is the knee, buttocks, abdomen upward to collect; loose, quite, refers to the chest, back, neck upward straight, two shoulders relax.

Do not lift your chin, feel the neck upward traction, and guide the entire spine to feel a straight line.

On the basis of carding up in the body, Ma Ni thinks that it is very effective to cut down the fat of the buttocks.

Special recommendation: after lifting and standing up, the chin is raised up and down to look for the tip of the nose, lengthen the neck, forward the chest and neck, and slowly down the upper body.

Keep your spine straight.

The buttocks look up and the knees are stretched.

Two shoulders extend backwards, do not bow.

In addition, kicking shuttlecock, rope skipping, turning hula hoop and so on are all up the body, and also good for the physique.

Direction: Ma Ni, carding carve Creator

2. exercise, hip and pedal operation is aerobic.

Be careful:

1, fully warm up.

We should warm up the thighs and ankles.

2, timely replenishment of drinking water (preferably boiled water).

Drink 200-500ml water for half an hour before exercise.

During the movement, it is recommended to drink a small amount of water every 15 minutes.

3. Stretch fully after exercise, especially the legs and hips.

The fitness ball aims at the physiological characteristics of women, and effectively trains the abdomen, buttocks, abdomen and other parts which are easy to accumulate fat.

The center of the body is attached to the side of the fitness ball. The single knee is supported on the pad to keep stable. The other leg is straight and parallel to the ground, and tightens the gluteus maximus.

Sitting on the ball, the angle between the thigh and calf is 90 degrees.

Reminder: before you go to the ball, you need to practice balance before you practice.

Other recommended boxing exercises: kick, back kick and side kick through the leg action to stimulate the buttocks and waist.

Pilates: there are special movements for buttocks, such as rear support and front support.

Dynamic bicycle: it has a good shaping effect on the hips.

Guidance: Zhou Jie, manager of the 25 hours fitness club group gymnastics department, the 3. leg of the equipment, the squat, and the squatting feet. After one or two feet, the body proactively crouched, and stopped when the big and small legs were 90 degrees.

When doing the movement, you can bare or bear weights, such as dumbbell and barbell.

Deep crouch, feet open naturally.

Adduction and abduction devices control the target muscles on active contractions.

The main movement is to open the legs outwards, and the inside of the knees to lean on the baffles to adduce.

The hip adduction exercise is more suitable for the external expansion of the buttocks, while the dropper exercises better with the buttocks adduction and hip abduction.

When you practice, you should pay attention to the pelvis position and keep your upper body upright.

15-20 times a group is appropriate.

4. hip gluteus maximus muscles in the hip stability, the arms and shoulder width support pad, single knee support to maintain stability, chest and shoulders, tighten the abdominal muscles.

The other side of the leg is raised to maintain the same level as the body.

Exchange exercises on both sides, 12-15 times on one side, and 20 seconds in the middle.

The middle gluteal muscles are like "open clams and clams". The body is lying on the side, the head resting on one arm, and the other arm naturally bent.

Leg flexion, in the stability of the hip, one leg open slowly, abdomen and hip tighten, put your hands on gluteus maximus, feel tightened.

Practise the gluteus minimus in the condition of stable hip joint, bend the knees, extend the right leg forward, touch the ground with the right heel, point the ground and point the knees.

Changing direction is the same as above.