Family of students sitting at the desk a long time, resting on the couch watching TV a long time, so that the original upturned become very loose small PP. Want to make up the hip muscles strong? Up with me 3 minutes to do hip exercises with the exercise, 3 weeks surprise will appear in front of you!
Method One: lunge
This action can also exercise the leg and buttocks, but also to fully stretch the muscles. Legs straight, hands folded on his chest; a major step to the left leg, straight, and bend the right knee; adhere to 5-10 seconds for the other leg.
Method Two: After the kick
Back kick to eliminate fat, so drooping buttocks to tilt. Hand on the back of a chair, windowsill or desktop, and rely on material; left leg stays in the right leg kick after the maximum; speed to slow and control the rate; repeated 10 times, for the left leg, each leg 2-3 group; also Department in the light of the sandbags on the ankle to increase the difficulty.
Method three: squat
Squat can fully exercise thigh and buttocks muscles. Feet apart, and shoulder width; hands behind your head, buttocks hard, slow down, as if to sit in a chair; adhere to the 5-10 seconds, slow up, repeat the 2 groups of 10.
You can also try your hands grip one of the 8-12 pounds (3.6-5.4 kg) dumbbell, repeat the above action.
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