How to exercise to create a good hip and leg line?

You can do free squats, weighted squats, lunge squats, lunge squats, glute bridges, glute thrusts, leg curls, leg curls, half-squats against the wall, etc.

Squats. Because squats have the best effect on the exercise of the glutes and legs, insisting on squats can create a good-looking glute-leg line.

How to exercise your hips and legs to look better?

Contemporary young people sit for longer and longer hours every day, and one of the bad effects is to affect the curve of the lower body, so how can you have a beautiful curve? What are the techniques for training hips and legs?

Movement 1: Stretch your arms, support your hands on the yoga mat, straighten your legs together, and support the ground with your toes, keep your back straight, tighten your abdomen, and then use your feet to make your right foot jump up on one foot, then sit down slowly, and then straighten your legs and support the ground with both hands.

Movement 2: Sit on the yoga mat with your legs bent and knees, keep your back straight, tighten your abdomen, and then slowly lower your upper body forward while supporting the ground with your hands forward to stretch your back.

Movement 3: Kneel on the yoga mat with your legs bent at 90 degrees, prop your hands on the yoga mat, and then slowly sit your hips on your heels, while your upper body slowly bends forward until your head and forehead are close to the ground, and your hands support the ground and your arms are stretched forward to stretch your back. Return to kneeling.

Movement 4: Kneel on the yoga mat with your left leg bent at 90 degrees, your arms straight, your hands shoulder-width apart and propped on the yoga mat, your right leg straight back, and your toes hooked downward, keep your back straight, tighten your abdomen, then bend your right leg at the knee, raise your calf back and up, and then straighten it again.

Movement 5: Straighten your arms, prop your hands on the yoga mat, kneel on the yoga mat with your left leg bent at 90 degrees, bend your right leg at 90 degrees and raise it upwards and backwards and upwards, and hook your toes downwards to keep your back straight, tighten your abdomen, and then keep your right leg bent and slowly raise it upwards and then lower.

Movement 6: Stretch your arms straight, prop your hands on the yoga mat, kneel on the yoga mat with your legs bent at 90 degrees, keep your back straight, tighten your abdomen, and then keep your left leg bent and raise it up and down.

Movement 7: Stand up straight with your feet shoulder-width apart, cross your hands on your hips, keep your back straight, tighten your abdomen, then bend your legs at your knees, squat down in a zama step, and then slowly get up and resume standing.

Movement 8: Stand up straight with your feet shoulder-width apart, arms spread at your sides, keep your back straight, tighten your abdomen, then bend your legs down and do a zama squat for 5 seconds before returning to your position.

Weighted squats. Back slide lunge squat.

The dumbbell retreats diagonally and lunges to squat.

Dumbbells alternate lunge squats.

Stand with the legs flexed and hips abducted.

Have you learned?

To shape the curve of the lower body, the squat action is a must-be-can-miss, and the correct squat action is very useful for the training of the hips and legs.

The actions of training the buttocks and legs include lying on the mat and doing scissor legs, pedaling bicycles and squats, which have a very good effect on slimming the buttocks and legs. At the same time, when doing training, you should insist that you can't fish for three days and dry your nets for two days.

You can do squats, because this movement will make your hips feel a strong sense of pressure, and if you stick to it every day, you will definitely have a good synchronized line coming out.

If the fat rate is too high, you should first do fat loss, action 1: squat with bare hands to separate the legs about the same distance from the shoulders, stand with straight legs, raise your head and chest, tighten your abdomen, keep your waist and back straight, and place your arms at the back of your head, so that the two forearms are in a straight line.

Movement 2: Single-leg deadlift.

Stand with one leg, bend the knee with the non-supporting leg, raise the knee in front of your body, lift the thigh to parallel to the ground, do a natural swing of the arms with both arms, keep the upper body straight, and then push the non-supporting leg back until it is parallel to the ground, at the same time, the upper body is tilted in a line with the non-supporting leg, one arm is straightened, touch the ground with your fingertips, and return to the position of standing on one leg again after touching.

Movement 3: Raise your legs on your knees sideways.

Kneel down with one leg on the ground, place your arms directly under your shoulders to support your body, keep your back straight, keep your non-supporting leg and supporting leg together, and then lift it to the side until you pause at the apex of the movement. During the movement, except for the leg swing, the rest of the body remains as stable as possible.

Movement 1, self-weight + elastic band squat, do 15 reps per set.

Movement 2, barbell sumo deadlift, do 12 - 8 reps per set.

Action 3, self-weight + elastic belt hip push, hip push to a certain extent, pay attention to the amplitude of the action, do 15 times per group.

Movement 4, barbell hip push, do 12 - 8 reps per set.

Movement 5, self-weight + elastic bend leg kick, do 15 times per group (each side).

Movement 6, Bulgarian split leg squat, feet should be placed on a flat bench to complete the movement, pay attention to the angle between the legs, and the extent of the body drop when doing the movement, do 12-8 reps in each group (each side).

Action 7, self-weight + elastic bend the leg and lift it sideways, the thighs and calves are also completed at a certain angle, and the side can be lifted to a certain extent, feel the outside of the buttocks and legs, and do 15 times in each group (each side).

Action 8, gantry rope side kick, pay attention to the overall amplitude of the side kick when doing the action, feel the outside of the buttocks, do 12-8 times per set.

HIT sport, now the hottest exercise in the gym is this sport, easy and fast, perfect exercise directly like the vest line.

Stick to practicing squats. Squats work the muscles of the whole body, especially the muscles of the hips and legs. If you continue to train for a long time, you will be able to develop full and shapely buttocks and legs.

Leg press, 50 leg presses every morning and evening to practice a good-looking hip leg line.

How to exercise your hips and legs to look better?