Great Buttocks Cannot Be Achieved by Simply Lying Down! 1 Exercise Is Insufficient, If Not, Try 6!
Out of the door times
Are you familiar with these 'leisure ways'
Unknowingly familiar
Lying on the sofa in the living room
Sleeping in the bedroom bed
Sitting in the desk chair with a book
Lying on the chaise lounge in the window seat
...,
It's either sitting or lying down
Really tired
Turn over and lie down
Long-term inactivity
Leading to loose and sagging hips
Flat and shapeless
When the ban is lifted
Will there still be good figure?
How to wear beautiful clothes
Make beautiful makeup?
As the saying goes
Take advantage of others' laziness
It's the first step to create a gap!
A perfect figure cannot be achieved by just lying down
Lying down will only result in unsightly and bulky flesh!
Take advantage of being at home
Use a few simple and easy-to-operate tools
To achieve a rebound of beautiful hips!
Don't miss it, let's get started!
Dumbbell squats
Target muscle:Quadriceps and glutes
Hold one dumbbell in each hand, standing, shoulder-width apart, knees bent, raise the dumbbells in front of you, placing them above the shoulders. Hands are in the middle position of the body, the elbows point forward. Slowly bend down, lower the body, bend the knee and hip joints until the thighs are almost parallel to the ground, pause, then slowly return to the starting position.
Yoga pose
Target muscle:
Glutes, hamstrings and back musclesPlace a pair of dumbbells facing down, standing, shoulder-width apart. Stand up with your knees bent, and keep your back straight. Bend your waist forward, hook the dumbbells with your hands, keep your spine and legs straight. Raise the body, return to the upright position, so the dumbbell is in front of the thighs. Do not try to pull the dumbbell up with your arms. Throughout the entire exercise process, keep the elbow joints fully extended.
Swiss ball hip bridge
Target muscle:
GlutesLie on your stomach on the Swiss ball, fingers and palms in contact with the ground, feet balanced on the ground. Bend your knees, bringing them close to your chest, while keeping your legs always on the Swiss ball. Slowly push your hips up, contract your glutes. Hold this pose for 2 seconds, then slowly return to the starting position.
Forward lunge
Target muscle:
Quadriceps and glutesHold one dumbbell in each hand, standing, arms hanging down. As the left foot steps forward, keep the spine straight, so that the thigh that has stepped out is parallel to the ground, and the thigh of the leg behind it is bent at the knee. Push yourself back to the starting position, then step out with the right foot.
Dumbbell squats
Target muscle:
Quadriceps and glutesHold one dumbbell in each hand, feet roughly hip-width apart. If you feel unstable or feel that the dumbbell is too heavy, you can increase the distance between your feet to increase stability. Move your support point to make the distance between them larger, which will help to increase stability. Arms are placed on either side of the body, the chest is raised, the spine is straight, slowly lower the body until the thighs are almost parallel to the ground, pause, then return to the upright position.
Swiss ball hip squeeze
Target muscle:
Glutes
Face down, lying on the Swiss ball, fingers and palms in contact with the ground, feet balanced on the ground. Knees should be fully bent, bringing them close to the chest, while keeping your legs always on the Swiss ball. Slowly extend your legs outwards, and bring your feet together, then return your feet to the ground.
Above content is from 'Women's Strength Training Guide'
Authorized publication by People's Post and Telecommunications Press
Please make sure to retain the book copyright information: title, cover, publisher
