What training moves can have sexy hips and legs for a month?

Three kinds of hip lifting exercises can easily practice peach hips! Easy to learn!

Nowadays, thinness is no longer the era of beauty, and many people's aesthetic standards have also shifted from thin and flat white-cut chicken to things that are tanned, beautiful and beautiful. Hip is the largest muscle of human body, which is composed of gluteus maximus, gluteus medius and gluteus minimus, among which gluteus maximus accounts for the largest proportion, but gluteus medius can not be underestimated, accounting for about half of gluteus maximus, and making great contribution to the size of the whole hip.

Recently, many fairies have sent private messages asking how to practice ass, so today I will simply write a dry article and tell you how to practice ass.

1. Load-bearing one-legged stride squat

A. Choose barbells according to your own physical strength standards. You can start from the lightest, hold the barbell with both hands, put it on your shoulders, straighten your back, open your shoulders, and relax your whole body muscles, especially your leg muscles;

B put a dumbbell upside down on your left leg, lift it, kick it forward, but don't touch the ground, and then take a big step back. Press the left knee down, close to the ground, bend the right knee 90 degrees, keep the back straight and the arm stable;

C. Get up, lift your left leg again and kick forward without touching the ground, then take a step back and repeat the training method of the previous step, being careful not to touch the dumbbell upside down;

D. repeat this action for 20-30 times. Put the dumbbell in the position of the right leg to practice the right leg. Repeat 20 -30 times for a week to see the effect.

Load-bearing squat

As the saying goes, there is no squat without hips, so it is absolutely necessary to train hips, but squats are also difficult to varying degrees. Want to quickly train squats, increase the difficulty, and do dynamic squats with weight!

A. Prepare three dumbbells, two of which stand on the ground, shoulder-width apart, to ensure that your legs can just stand on them and keep your body balanced. Standing on two dumbbells upside down is to improve the difficulty of squat and deepen the attention of training;

B. Hold a dumbbell that you can bear with both hands, hold your shoulders, hold your chest out, look straight ahead, keep your back and waist straight, stretch your spine, slowly squat down and bend your knees until your legs form 90 degrees and your leg muscles are tight;

C. Stand up slowly, repeat the above steps and practice again. During the practice, keep your upper body upright, don't hunch over, and repeat the action 20 -30 times. After practicing for a long time, you can increase the number of times appropriately.

D. Pay attention to balance, concentrate on training, and don't be distracted, otherwise danger may occur.

Stride forward with heavy load

A. prepare barbells and carry loads according to physical fitness. Beginners should start with the lightest weight, draw the dumbbell upside down, lift the left leg and stand on the dumbbell, straighten it, kick the right leg forward, and then return to the original position, and the right leg should not touch the dumbbell;

B. Keep your back straight. No matter which action you squat, your back should be straight. Repeat the exercise 20-30 times and change your right leg. Practice your left leg first, then your right leg. Repeat the two exercises for more than 40 times, and you can see the effect after practicing with others for a week.

Keep practicing and you'll have peach hips!