Nice Bottom, what are the standards?Alice Ting, mellow, strong, but there is flexibility.So how can we have it?Come and learn it!First, the wall supporting arms straight, right leg independent, in charge of the center of gravity right foot, then bend the body forward while breath left to the right side of the straight, to raise as much as possible, alternating legs and make 15 times, double not to bend the legs.Sooner or later all to do again, insist to do every day, this exercise will enable the abdomen to contract, so that the formation of the waist to the buttocks of a beautiful curve.To achieve the purpose of bodybuilding.
Two, the body standinghands, then bend the knee to maintain micro-squat position.To maintain the starting position, then crosstraining, freeclimber, and then received back hip, this is one complete motion.Continue to bend the knee, and then to do more than straight action.
Three, after the foot with a rope, both feet into a before and after the step-by-step, and then squat so that the thigh before and after the foot and lower leg are 90 degrees.
Four,feet flat on the ground, hands flat on either side. use of chin-up, for about 5 seconds later, the body flat on the ground, repeat the action 15 times.
Friday, supine in bed, legs straight, arms have been separated into: move his right leg at right angles with the bed, and slowly move to the left means go, as far as possible when referring to his left hand, right leg to keep straight, keep the level of the left hand; reduction ; into his left leg, move your fingers go right, repeat.
Six, so that Vand knees on the floor, contract the abdomen, buttocks and leg muscles.Raised his left leg to hip height, and bending his knees at right angles to maintain a few seconds.Received his left leg, right leg and then repeat.
Seven, stair climbing, simple and cost-effective, but almost every office building because each elevator used to lift everybody up, how possible it would also like to climb stairs!In fact, there is a lot of the benefits of stair climbing, you can consume calories, In addition, if you go at the stairs, the two steps of each step may lead to your thigh and hip muscle groups, it is your buttocks tight.
Eight, to find a chair, holding back, kicked Stand straight, and the other leg extended backward in the air, about 2 seconds, and then down, repeat the action can be 10-15 times, and then again for the foot.
9, legs separated from standing shoulder to shoulder width, arms lateral move into a horizontal level.Cross arms down to the abdomen and at the same time bending the knees, legs slightly squat.And back to the starting position.
Ten, kneeling on the ground, to support the ground with both hands. one foot to the lateral stretching about 20 feet to do rotation.
11, sat on the floor, legs straight, back straight: The forward half of the buttocks "walk" should not bow back, the legs should not bend, can not walk to.These exercises help to reduce the size of the thigh.
Twelve legs feet close together and hold hands on the wall, legs straight fight, buttocks extending outward to 10 seconds, and then toward the wall 10 near the second, duplicate to do, not only allows the hip curve sculpture, but also has the effect of crosstraining, freeclimber, lower abdomen will gradually flattened.
Thirteen feet shoulder wide open slam the elastic rope, and then hold the rope on his hands on his shoulders, hips to squat, so that the thigh and calf of about 90 degrees, still maintain the action after the second 8, and then stops straight.As the number of times to do, let your personal circumstances in accordance with the adjustment.
14, put his hands supporting legs feet close together and knees straight, chest, tight buttocks, upper back dump, 3-60 to maintain the second position for the first time.Repeated the above action, there is weakness in the buttocks muscles feel each practice to insist 3 minutes, repeat the exercise several times a day.
15,hands, left leg back to the position you feel comfortable to stand back, stretched his right leg, the soles of his feet touch the ground.The body forward at the same time quite down the pressure, keep upper body straight, bend the left leg near the knee right leg forward.Around the legs before and after the exchange.
16, lying in bed, put his hands to both sides of the body.Raised his right leg, the attentiontoes, keeping the minutes.Exchange around the legs.
17, to kneel on the floor, his hands to support the ground, try to straighten the body, one leg straight up and then try to upgrade and maintain this action to the foot a bit limp, about 10 seconds.Rotation motion feet duplicate 20 times.
18, V hands straight to the ground. pulled up to use the body for about three seconds.Will make 10 duplicate action.
19, put a pool of warm water, sitting in a bathtub, the legs straight. will be one of his legs, forced to lean to theto maintain if the second 10 legs duplicate rotation action to tighten the leg and buttocks muscles.
20, Brush, the feet feet close together and stood shoulder, hip from tightening force.Mouthwash, the hips relaxed.Repeat a, b action will enable the buttocks and thighs more attractive lines.
Nice Bottom insist the exercises, can strengthen the lines of the United States leg, especially on hips, less fat, raise the hips and strengthen the position of both the effective strength back.