Is it the dream of most girls to have a nice buttocks figure and a charming curvy figure?
Modern people's standard for a good figure is no longer to lose weight, but to have a curved figure after losing weight. Such a figure will be attractive.
Theories and Functions
With the extensive development of fitness culture, many girls have also entered the gym to exercise. In addition to wanting to lose weight, they also want to develop a good-looking curvy body.
The reason why modern people work is that sitting for a long time every day makes the shape of the originally unsightly buttocks more deformed, turning them into flat buttocks or "aunt buttocks."
Most girls especially like to eat sweets and hot pot and other high-calorie foods, which leads to fat body, fat accumulates in the waist and abdomen, buttocks and legs of the lower body, which makes your body hypertrophy and bloated.
Let’s share a set of self-weight buttocks training exercises, which can effectively stimulate the whole buttocks muscles and even the legs. It can help us find the strength of the gluteal muscles to activate and exercise the glutes, so as to reap the benefits that the buttocks training brings us. benefit.
Action 1: Wide-pitch squat (target: gluteus maximus, legs)
Stand with your feet wide open, keep your back straight, your core tightened, put your hands near your ears or put your hands in a comfortable position according to your habits
Keep your body stable, keep your back straight, sit back with your hips, bend your knees, and squat to your maximum range, then lift up slightly and squat again to make your hips bounce once in a small range, then stand up until your body is upright.
Keep your back straight throughout the movement, keep your knees in the same direction as your toes, keep your movements coherent and flexible, and be careful not to get up and enter the knee joints.
Action 2: Bridge hip abduction (target: gluteus medius, gluteus maximus, core)
Lie on your back on a yoga mat, with your legs bent and knees shoulder-width apart, your feet on the ground, your upper back and head support your body, and your buttocks will be lifted up so that your upper body and thighs are in the same plane, tighten your core
Keep your body stable, keep your feet still, and force your gluteus medius muscles to drive your knees to the sides to your maximum extent
Stop at the apex, contract the gluteus medius, and then actively control the speed to slowly restore.
Action 3: Lunge and knee lift (Target: hips and legs)
Stand with your feet slightly apart, keep your back straight, tighten your core, and place your hands in front of your body with fists
Keep your body stable, take a big step back and squat down until your front thigh is parallel to the ground, then stand up slightly, make your hips bounce once in a small range, then stand up and move forward to Action vertex
Stop for a while at the apex, then step back again to move the leg and squat down to complete the next movement
The entire movement should be done while keeping the back straight. Keep the knees in the same direction as the toes. When squatting, the front knees should not exceed the toes, and the back knees should not kneel.
Action 4: lateral support hip abduction (target: gluteus medius)
Put your side on the yoga mat, elbow your lower arm to support your body, your upper hand is akimbo, your back is straight, the core is tightened, the lower leg is bent on the ground, the upper leg is straight forward, and the foot is off the ground
Keep your body stable, the gluteus medius muscles force the upper leg to maintain a straightened state and lift it up to the side to its maximum extent
Stop at the apex, contract the gluteus medius, and then take the initiative to control the speed to slowly restore it. Be careful to keep other parts of the body as fixed as possible except for the active legs.
Action 5: single-leg high gluteal bridge (target: gluteus maximus, core)
Lie on your back on a yoga mat, one leg bends your knees, your foot steps on the edge of an object with a certain height, the other leg straightens and lifts up, the hips sink and hang in the air, the upper back and head support the body
Keep your body stable, tighten your buttocks and lift up, while the non-supporting leg swings upwards with the action until the trunk and the supporting thigh are on the same plane, stop briefly, feel the contraction of the gluteus maximus, and then control the speed to press down on the buttocks to restore
Be careful not to sit on the cushion while restoring the buttocks to keep the buttocks muscles in a constant tension.
Action 6: kneeling hip abduction (target: gluteus medius)
Bend over, with arms under the shoulders, straighten and support the body, elbows bend slightly, back straight, core tightened, one leg kneeling to support the body, the other leg bends the knees together with the supporting leg
Keep your body stable, tighten the gluteus medius muscles and drive the active legs to keep the knees bent and lift them up to their maximum extent.
Keep your body stable during the entire movement. Except for the moving legs, keep the rest of the body immobile.
Action 7: Bend over and raise the leg (target: gluteus maximus)
Stand facing a fixed object with a certain height, keep your back straight, tighten your abdomen, bend your hips and bend forward, hold the object with your hands to keep your body stable
Stand with one leg to support the body, keep the body stable, keep the core tightened, and the gluteal muscles force the non-supporting leg to lift up to its maximum extent.
Stop for a while at the top of the action, contract the gluteus maximus, and then control the speed to slowly restore. When restoring, bend the knees and lift the active leg forward, and then complete the next exercise. Be careful to keep the rest of the body stationary except for the active leg.
Action 8: standing hip abduction (target: gluteus medius)
Stand on one foot to support the body, lift the active leg slightly, straighten the back, tighten the core, and place both hands in front of the body with fists
Keep your body stable (if you have difficulty, you can hold a fixed object to assist in completion), keep your abdomen tight, and force your gluteus medius to drive the active leg upwards to your maximum extent
Stop at the apex, feel the contraction of the gluteus medius, and then control the speed to slowly restore
Then we still have a secret weapon, you can lift your hips without exercise, then this is a beauty instrument for buttocks lifting.
1. Negative pressure inside the cup can make local capillary congestion, stimulate
organs, enhance cell vitality, promote functional activities, improve the body's
2. Mechanical stimulation of negative pressure, transmit to the central nervous
system through reflex pathway, regulate nerve Activities tend to be balanced.
3. During the operation, the inspiratory deflation, the increase of negative pressure
and the disappearance of the negative pressure make the local pores continue to
open and close, promote skin respiration, increase the oxygen absorption, and speed
up the waste elimination.
1. The hips are sunken, flat, not sexy enough;
2. The hips are less fat, flat and no type;
3. The hip depression affects the appearance of the person;
4. Psychological or professional needs to be more perfect.
5. The size of the entire hip is acceptable, but the fullness is not enough; or lack of
6. The hip fat accumulated in the waist and hips to form a "square hip" patient
1.Menstrual period, pregnancy period, lactation period.
2.People who have heart disease, high blood pressure and other diseases.
3.People who have serious illnesses, such as: acute infectious diseases, skin
4.Old and frail over-aging population.
5.People who have had surgery, or are recovering from surgery. 6. People who are too weak.
1.After 4-6 hours in the bath.
2.The initial strength of 1-3 times is not too large, so as not to adapt to or cause
3. You can wear hips to prevent looseness or Drooping.
1. Choose appropriate type cup, connect the cup and inspiration socket with a flexible tube.
2. Turn the air pressure knob to the highest point in the cup, turn the strength knob to the lowest point, then press power on and functional choice to choose inspiration and turn the rhythm knob to treatment.
3. Adjust strength knob from weak to strong, and then adjust air pressure until customers feel comfortable.