My hips are upturned, but the back is not very round, especially the sides below the waist, how to m

Exercise.

When you exercise, your body will naturally be coordinated.

I came softly, and walked gently, taking only the 2 points that belonged to me

This method sounds funny and funny, but it does work a little, and here's how it works:

Hold the pencil all the way with the groin, clamp it, and then walk backwards, starting with five minutes, and then gradually extend the time to 15 minutes, and stick to it for a month The pp will become firm and look a little straighter.

You can experiment with it, when I was in college, several of our sisters persevered and looked good (but their hip shape was reasonable).

It should be combined with the high theories of the two upstairs. The effect will be significant.

I try to sit as little as I can, and I stand with my legs clamped.

Doesn't the buttocks look good? A few tricks teach you to improve the depression on both sides of your buttocks and make your buttocks straight.

Nowadays, people pay more and more attention to the health of the body, and also pay more attention to the bodybuilding of the body, so having a good-looking buttocks is a dream thing for many women. However, due to lack of exercise, sedentary lifestyle, etc., the buttocks accumulate too much fat and lack muscle, resulting in poor shape, so they will appear flat. This is contrary to our pursuit of the body, so many women have begun to step into the ranks of sports, wanting to achieve a more perfect hip line.

The gluteal muscles can be divided into three parts: gluteus maximus, gluteus medius, and gluteus minimus, and different actions will have the effect of training different parts separately.

Glutes The gluteus maximus is located on the upper side of the buttocks, and exercising them can make the upper part of the buttocks fuller. Especially for people with flat buttocks who sit for a long time, training the gluteus maximus can have a good shaping effect.

The supine bridge hip lift is a more comprehensive exercise method, and its main exercise part is the gluteus maximus.

First, lie flat on your back on the floor (or yoga mat) with your knees bent, brought together, and the soles of your feet on the ground. Then exhale slowly, keep your abdominal muscles in a contracted state, contract the glutes maximus, and lift the hips upwards until the knees, hips, and shoulders are in a straight line, and keep the soles of the feet on the ground during the movement, stay for 1-2 seconds; Inhale, slowly return to the original position, repeat.

The key to this movement is to avoid arching your back when you raise your hips, which will cause your body's center of gravity to shift, so that you can't fully exercise your glutes, and don't let them land when you lower your hips throughout the movement, and continue to maintain hip tension.

If the gluteus medius is not beautiful enough, the main reason is that the gluteus medius is not developed enough. On the contrary, if the gluteus medius muscle is not developed enough, the entire buttocks will sagge or fall in appearance, on the contrary, if the gluteus medius muscle is developed, not only the center of gravity of the buttocks can be improved, but also the center of gravity of the entire body can be improved, so that the buttocks and many related body parts can be improved and improved. The most important thing is that the development of the gluteus medius can improve the glute line, which can visually make the buttocks appear straight and make the leg line more slender, which can be described as killing two birds with one stone and making your body more beautiful.

Kneeling hip abduction is a great way to train the gluteus medius.

First, lie on the mat on your knees, your upper body supported by your arms, and your elbows slightly bent. Bend the lower limbs partially, support yourself on both knees, lift one leg outward to almost parallel to your back, hold it for a while, then slowly lower it, taking care to keep the angle of knee bending unchanged, and finally slowly return to the preparatory movement, and then repeat the movement. After doing the required number of reps on one side, switch to the other leg and continue.

Take care to keep your torso steady at all times, avoid lower back compensation, move slowly, and feel the sensation of your hips contracting.

As long as you keep training, one day you will get the hips you want!

You should do several sets of glute bridge exercises every day to exercise the muscles of your hips and eat less greasy foods.

You can do weight-bearing squats, weight-bearing hip pushes, weight-bearing deadlifts, dumbbell squats, step stool knee raises, leg raises after prone lays, leg raises after high support, and other movements can make the buttocks more stylish.

Do some hip exercises, such as squats, which will work better if you are weighted, run more, and practice leg stretches more.

Squats help in the training of the buttocks. It is good for a more stylish buttocks line. It can promote the development and firming of the buttock muscles.

Sit after eating!! If you can do it, you don't stand!! Guaranteed to stand upright!

Let's start by saying that you are very thin, and if you are fat, you will have it.

Erbao teaches you a movement with charming buttocks.

Follow me to these three movements to create a full buttocks.

Climb stairs without exercise, and you won't warp.

Do squats in groups of 50 and do 3-5 rentals.

To see whether a woman's figure is attractive, the first thing to see is whether she has an S-shaped curved body and round and straight hips, only a woman with an S-shaped body is the most attractive and attractive. The gluteus medius muscle is located on the outside of the iliac wing, and the posterior part of the gluteus medius muscle is located deep in the gluteus maximus muscle, which is the pinnate muscle. It is an important muscle for us to walk and stand and maintain a good posture in our daily life, and training to strengthen the gluteus medius will make the buttocks look round and straight.

The lumbar fossa to the hips will show a beautiful curvature, and the gluteus medius is the key to a more perfect hip lift.

We all know that if you want to have a perfect S-shaped body, the first thing is to exercise the buttocks first, only the roundness and straightness of the buttocks and the perfect combination with the abdominal vest line, so that your body will be more charming, the gluteus medius is located outside the iliac wing, and the back of the gluteus medius is located in the deep layer of the gluteus maximus, which is the feather muscle. It is an important muscle for us to walk and stand and maintain a good posture in our daily life, and training to strengthen the gluteus medius will make the buttocks look round and straight. The lumbar fossa to the hips will show a beautiful curvature, and the gluteus medius is the key to a more perfect hip lift.

As long as you train round and firm buttocks, not only will you look good, but also make you look better in clothes, especially when wearing jeans and professional wear, you will find out how important it is to train the gluteus medius.

Both men and women, if you want to make your clothes more attractive and charming, then hurry up and step up the training of the gluteus medius, and men also need to train the gluteus medius.

Do 3-4 sets of each of the following 5 movements, 15-10 reps per set (recommended).The movements can be carried out with corresponding non-weight-bearing and weight-bearing exercises (according to your own situation).You can also choose some movements to add to your hip training program.

Fitness exercises can use a variety of freehand exercises, such as a variety of freehand calisthenics, rhythmic gymnastics, gymnastics and a variety of self-resistance movements. You can also use a variety of different sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, horizontal bars, parallel bars, ropes, poles and other gymnastics equipment, as well as spring tensioners, pulley tensioners, elastic bands and a variety of special comprehensive strength training racks and other strength training equipment, as well as power bicycles, step machines, running machines, rowing machines and other aerobic training equipment.

Stick to the Phantom Chair Pose. This is one of the classic asanas for stretching the spine in yoga, and if you practice it for a long time, you can help you have a beautiful hip lift.

Squats. Because squats are great for exercising the buttocks and can effectively promote the development of the buttocks, they can easily make the buttocks curl.

You can do weighted squats, free squats, lunge squats, lunge squats, side lunges, supine aerial bicycles, hip bridges, glute punches, etc.

First of all, it depends on whether you are fat or not, if you are fat, use the method of eating less, eating more and exercising more to lose weight, exercise is very important. If you're a little skinny, don't worry, girls like it very much

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