Author：DEEPDate：2020-6-22
With people's deeper understanding of fitness and fat loss, everyone began to pay attention to whether their hips and legs are shaped enough, and some targeted training has also been favored by more and more people. Today we will introduce a bit.
These two fitness masters have a pretty good figure, especially this pair of long legs, which is pleasing to the eye from any angle. Not only that, but they are slender, but they have an overall curve, which is the important meaning of exercising hips and legs
In addition to getting a good figure through fitness exercises, they often post fitness videos online to guide others in fitness, hoping to help more small partners become fitness masters. Are you ready?
Here they will introduce 8 fitness movements, this set of exercises mainly exercise the hips and legs, which can make your hips stand up. Each action below is 45 seconds, with a 15-second rest in the middle, and a group is 8 minutes. Two groups are done every day, and only 2 minutes are needed for each group. And your preparation is very simple, just a yoga mat and an elastic band.
Action 1: Standing on the yoga mat, the feet are slightly wider than the shoulders, the elbows are bent, and the hands are held in front of the chest. Bend your knees and squat down at the same time, stay up for a while and then stand up, so repeatedly, pay attention to the hips to sit backwards.
Action 2: The body is also standing on the yoga mat, feet together, the posture of both hands is consistent with Action 1. The right leg spanned one step to the right, and the center of gravity of the whole body shifted to the right, the right leg was lunged, the left leg was straightened, and then returned to the original state, so repeated.
Action 3: This action is the opposite direction of Action 2. It should be noted that the back of the upper body should be kept upright throughout the process, so that while the buttocks muscles are exercised, the body curve of the upper body can also be beautiful.
Action 4: The elastic band starts to come in handy. The body is lying on the left on the yoga mat, the left arm is straightened, the left hand is on the ground, the legs are bent, the knees are stacked forward, and the elastic band is located on the upper side of the knees to keep other parts Without moving, the right leg lifted up and fell, so repeatedly.
Action 5: This action is also the opposite direction of Action 4. You also need to pay attention to the physical condition of the upper body. If you collapse your waist and hunchback, you will not achieve the desired effect. If you feel sore leg muscles, you are right.
Action 6: The body lies on the left on the yoga mat, the left arm bends the elbow, the forearm touches the ground, and the right hand is naturally in front of the body to maintain body balance. The legs are stretched together, the elastic band is also located on the upper side of the knee, the other parts are not moving, and the right leg is lifted up and dropped, and so on.
Action 7: I believe everyone also thought that this action is the opposite direction of Action 6. This action may be a bit boring, but it is really useful. You can do it while listening to music, so that you can practice it without knowing it. figure.
Action 8: The last action is the hip bridge we often say, but the legs are close together, the legs of the legs must be opened, and they must be lifted and dropped regularly. It is also important to pay attention to the force parts. The above actions are not difficult, it is better to set a deadline for yourself to practice, the effect is absolutely unexpected.
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