How to practice hips at home

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1. First of all, of course, is warming up, the focus of the hip exercise is still the movement of the lower limb muscles, warm-up preferred to climb the stairs, both to warm up and stimulate the buttocks muscles. The target muscles are then fully stretched and massaged.

2. Dumbbells walk, the front foot is taken out and the body is vertically squatting. The chest should be straight and the front leg should be inclined to the inside and outside. Be careful not to borrow the leg and experience the contraction of the gluteal muscle. Alternate left and right, one group until exhausted. Take a 5 minute break and stretch the muscles associated with the massage.

3. Deeply squatting, don’t be too fast when you are deep, and get too low, otherwise it will easily damage the knee joint and other joints. The back should be straight, the glutes muscles, and the group should be exhausted. Choose the right weight for your dumbbells. The deeper you are, the more lung capacity you need and the stronger your heart function. Squat is also a good exercise for leg muscles and cardiopulmonary function. Take a 5 minute break and stretch the muscles associated with the massage.

4. A group of hip bridges, the distance between the feet is slightly larger than the width of the shoulders, the hips are upwards, the shoulders and the upper back are a fulcrum, the feet are the other fulcrum, and the hips are lifted up, the whole process of the feet, shoulders and The upper back and arms are kept still, and the calf cannot move actively. One group is exhausted. Take a 5 minute break and stretch the muscles associated with the massage.

5. After lifting the leg, when the single leg is straight and raised upwards, the hook and the gluteal muscles are tightened. One group is exhausted. Take a 5 minute break and stretch the muscles associated with the massage.

6. A group of side lift legs, the head, shoulders, buttocks and heels should be kept in a plane after the whole movement, and the body forms a straight line. Lift your legs and pay attention to the toes tight, slow movements, and feel the gluteal muscles. One group is exhausted. Take a 5 minute break and stretch the muscles associated with the massage.

7. Finally, fully stretch to facilitate the shaping of the muscle lines. This set of movements also helps the legs, which can tighten the muscles and effectively lift the buttocks.

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