Make a beautiful and effective hip exercise so that you have a perfect hip shape.
One, one leg squat:
The left leg is upright and the right leg is stretched: Both arms are laterally raised, the left leg is bent and squatting as far as possible, and then stand upright. This action completes at least two groups of 8 per group (each of the following actions completes both groups).
Second, knees:
Forearms support and cross. Place your forehead flat on your hands and keep your back parallel to the ground. Lift up one leg and forcefully move until the knee and hip are in a straight line and the thigh is parallel to the ground; then replace the leg. Change your legs and do it again.
Third, the next chant:
The legs are separated and slightly wider than the shoulders. Extend your legs and raise your arms and knees until the thighs are parallel to the ground. Hold your hips as you stand and squat.
Fourth, before stepping:
Step forward on one leg. The knees are bent, the front thighs are parallel to the ground, and the legs are straight to the ground. Hind leg bending angle greater than 90 degrees. Retract your front legs and close your hips as you stand. Change your legs.
Fifth, profound:
Separate the legs from shoulder to shoulder, place the barbell on the back of the neck (should choose a barbell that is comfortable and can repeat 6 to 8 times of weight when lifting). Pull your back up and bend your knees and knees until the thigh is parallel to the ground.
6. Steps:
Face high steps. The right leg climbs up the stairs. Keep your left foot up, keep your legs steady, and then withdraw your right foot and your left heel. Change your legs.
Seven, supine hip:
Lie on his back, feet and shoulders supported on the ground. Lift your hips and bend your knees so that the legs are straight to the ground. Both hips stretch on both sides. Close your hips and lift your buttocks so that your knees and shoulders are beveled.
Eight/nine, half time/front:
The feet are shoulder-width apart, and the barbell is placed on the back of the neck, with the back straight, knees bent, and the thighs and calves 90 degrees apart.
Ten, kneeling:
Adjust the instrument so that the leg bends to 90 degrees. The foot pedals hard and then slowly retracts until it starts moving.
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