What other movements can improve the hip line besides squats?

Side squats with 10 left and right and 20 wide squats can both raise the hip line.

The highest degree of hip flexion is the gluteal line. Such buttocks are neither wide nor thick, plump but moderately upturned. The main reason for this phenomenon is that the position of the buttocks line rises, and the fat and flesh under the buttocks will naturally disappear, and the curve of the buttocks will become beautiful.

1. 10 left and right side squats

The most basic principle is that the buttocks are firm and elastic, and the hip line that is rounded upwards has two segments, as if smiling, so it is called "the buttocks that smile." The gluteal line refers to the area at the lower end of the buttocks near the thighs. It is below the highest point of the hips, above a sliding curve.

The highest level of good hips is having good buttocks.

If you want to make the buttocks not wide and plump and moderately warped, it is necessary to raise the position of the buttocks line, so that the fat and flesh under the buttocks will naturally disappear, and the curve of the buttocks will become beautiful. Not only does the hip line beautify your buttocks, but it also gives a completely different visual effect to your legs. For example, many people believe that they are born with short legs.

2. Wide squat 20

But in fact their legs are not really short, probably because the hips are flat, causing the hip line to move, so they feel that the legs are short. Long-term exercise will raise the position of the buttock line, the fat and flesh under the buttocks will naturally disappear, and the curve of the buttocks will become beautiful, and the legs will appear slender and straight. Sprint as much as you can:

This will really tighten your hips. Jumping up lightly or on one leg: This may seem a bit dishonorable, but it can have a real impact on the hips.

Because any action related to jumping helps the hips. Quick Kick When running or walking, try to kick your hips with your heels, lie flat, keep your arms on either side of your body, arch your left foot, right foot, left foot on the other country (), hips, while lifting, hips reduce the legs, hips down and repeat 10 to 25 (according to manual), repeat with leg changes, so swap, repeat three sets.

Finally, put your hands on your knees and straighten one leg. Don't lift them higher. During this procedure, the legs must be straight and keep the heels facing the ceiling.

In addition to squats, you can also raise your hips by bending your knees on your back, pulling forward with a rope puller, stretching your hip bridge with a chair, leaning over to support dumbbell leg curls, kneeling with a single leg raise, etc.

There are many methods, such as deadlifts, glute bridges, prone back kicks, and side leg raises, all of which can train the muscle groups of the thighs and buttocks to form a plastic effect on the buttocks.

Do the abdominal wheel exercise, but the whole person needs to be almost parallel to the ground, and the prone extension can increase the buttocks lift.

Squats work the buttocks. When doing squats, everyone should open their feet to shoulder width, and when squatting, pay attention to the feeling of straightening your back and leaning forward slightly, as if you want to sit back; Do not bend your knees at less than 90 degrees and keep your knees in the same direction as your toes. The moment you stand up, use your best strength.

Lungge squat: Stand with your feet apart from the front and back, and the spacing is adjusted according to your personal situation. Squat with your front thigh parallel to the ground and your back knee close to the ground without touching the ground. It can be weight-bearing or non-load-bearing.

Do 2 sets on each side of the buttocks, for a total of 4 sets. 12-15 reps per set. Rest for 30-60 seconds between sets.

Kneeling leg back kick:

Kneel on the mat with your palms just below your shoulder joints and your thighs perpendicular to the ground. The back is straight, and the chin is slightly tucked. Exhale with the leg straightened and kicked back, inhaling to reduce.

Pay attention to the leg when it is straight and parallel to the plane of the back, and do not raise it too high. Repeat 12-15 times for 4 sets. Rest for 30-60 seconds between sets.

Straight-leg deadlift: Hold a dumbbell with your feet shoulder-width apart (if you don't have one, you can use a mineral water bottle). Inhale, with your back straight, bend your hips and slowly lower the dumbbells along your legs, roughly below your knees. Exhale and get up to restore, tightening your hips at the peak of the movement.

Repeat 12-15 times for 4 sets. Rest for 30-60 seconds between sets.

When it comes to squats, you who like to exercise in front of the screen must have heard such a saying: "No squats, no hips". In addition to this, squats are also known as the "king of strength". It is the only way for almost all fitness enthusiasts to become fitness experts.

In fact, squats are not only exclusive to fitness enthusiasts, but also a way for everyone to learn. What are the benefits of squats, and do you need everyone to learn? Is it so amazing that you have to go through the road?

1. Protect joints

What the? Squats can also protect joints, but I've heard that squats hurt knees before, so why did it become a joint protection?

The right amount of squats will not hurt the knee joint, not only that, but because the practice of squats will strengthen the musculature around the knee joint, it will in turn increase the stability of the knee joint, thus silently protecting our knees.

Most of those who have knee discomfort after squats are not caused by the squat itself, but because their squat action pattern is incorrect, or the training intensity is too high, etc., so the squat can not be carried because of knee pain or even injury.

2. Gain muscle and shape your body

Squats are similar to deadlifts and bench presses, both of which are compound movements that involve multiple joints. When doing squats, not only the quadriceps and gluteus muscles of the thighs are exercised, but also most of the muscle groups of the whole body, including the core muscles, so as to achieve the purpose of whole-body muscle exercise.

Therefore, as a training movement, squats can increase muscle dimension and muscle density more efficiently than other differentiated training movements, so that muscles become stronger and improve health level in an all-round way.

3. Strengthen the heart and lungs

What's what? Doctor, you said that squats can also protect joints, I understand, after all, squats are lower limb exercises. But isn't a squat anaerobic exercise? How can you still strengthen your heart and lungs?

In most cases, there is no absolute boundary. They overlap with each other, except that sometimes aerobic or anaerobic metabolism dominates. Therefore, "what you think is anaerobic squat" is actually sometimes aerobic exercise.

4. Delay aging

As the saying goes: the roots of the tree grow old first, and the old legs of the person decay first. Because the leg muscles account for more than 70% of the whole body's muscle mass, its work burden is large, and the actions such as walking, running, jumping, squatting and so on in people's daily life are all actions dominated by the leg muscles of the lower limbs.

Therefore, the thighs are the most important pillars of the human body. A pair of strong and powerful thighs can support most of the movements in our daily lives. Squats can promote the accelerated circulation of blood in the legs, effectively enhance the strength of the legs, the core strength of the body and the stability of the muscles, thereby effectively slowing down the aging rate of the body.

Therefore, orthopedic surgeons recommend that everyone learn the correct squat movement pattern and perform exercises with appropriate intensity and frequency according to the actual situation of the individual. Strengthen your fitness and arm yourself. Only health is everyone's most valuable asset.

Yes, it works! It's about making sure the posture is correct!

1. Non-weighted squats.

Before starting other variants, you should learn the most basic movements in order to get the most out of the other variants while avoiding sports injuries.

Steps: Feet slightly wider than hip width, toes slightly outward, body weight evenly distributed on the soles of the feet, keep your back straight, when the body descends, the knees do not exceed the vertical height of the toes, the hips down as if sitting on the bench, at the same time straighten the hands forward, maintain the height of the chest. As you go down, do your best, keeping your chest up and your back straight, and gradually check that your knees are no longer above your toes.

2. Prison squat.

This variant is not much different from normal movements, except that it requires more balance and coordination. Because your hands are resting on the back of your head, you will need more strength from your abdomen to keep your upper body straight.

Steps: Stand in a weightless squat position, but with your hands on the back of your head. Keep your chest straight and your back straight. Try not to leave your toes off the ground, even to maintain balance.

3. Priyer squats.

This movement is a movement that belongs to a ballet dancer and requires you to spread your feet outward, with a wider distance and focus on the inner thigh muscles.

Steps: Feet are wide apart, feet are spread 45°, hands can be crossed at the waist, or stretched forward to maintain chest height, or stretched forward and clenched fists to keep at chest height. Descend vertically instead of leaning forward slightly.

13 minutes hip lift moving squat exercise.

The principle of squat hip training is to grow muscles, and in the past, when running, you had to relax your muscles immediately after doing squats, otherwise it would be done. Squatting and lifting the buttocks is a good action, do more, and when you are constipated in the future, you will have the strength to squat for a while.

It is difficult to say about the skinny buttocks and legs of squats, because the legs and buttocks will be hard when rising and falling, and it is inevitable that there will be muscles

Squats are strength training that sculpts the legs and hips. But if you want to lose weight, you still have to rely on aerobic exercise (running, cycling, aerobics, etc.).

Look at you are a boy or a girl, and depending on how much you eat, squats are undoubtedly the trump card action for exercising your hips, if your buttocks are originally very fat, then exercise will definitely slim your buttocks (premise control diet), if you are very thin, if you want to plump your buttocks, then exercise more, eat more protein, it's OK

1. First of all, we need to do more than 150 squats a day, which can be divided into three groups, 50 at a time, and then rest for a period of time and then do another group. Generally speaking, you can see that the buttock muscles begin to become firm in one month, and the buttocks will not be loose and loose, and the buttocks will come out after two months.

2. The standard of the buttocks is that the thickness of the buttocks is greater than the waist thickness, the length of the thighs is small, and the hip lines are high. According to the average of Pyra anthropometric measurements, men have slightly curled buttocks and women have wider buttocks. The hip curl embodies the beauty of movement, and the width of the hips reflects the beauty of fertility.