Inspirational and hard-working people will always bring us motivation and hope!
With the progress of society, we have long been limited to looking at the face to evaluate the excellence of a girl. We are paying more and more attention to the visual impact given by the body. This is a very good momentum and the improvement of aesthetic standards. It also makes us pay more and more attention to body management, and this is also a very good virtuous circle. While we harvest a good body, it will also bring us physical health.
Under the influence of this so-called “public aesthetic”, you will find that there are a lot of hip girls on the street, and such an aesthetic It also makes girls clearly aware that being beautiful will not bring you attention, but more of a perfect figure that needs to be shaped by acquired efforts.
For a long time, a good figure depends on Europe, America and South Korea. In recent years, some Chinese girls have broken this rule, and they also use their figure to show us It proves that fitness girls in China are not bad either. The girl with hips to be introduced today is definitely a leader. Her name is Cui Xue, and her Weibo name is @Cui XueVi. She is 163 and weighs 120 pounds.
If you just look at these numbers, you will definitely think that she is a “little fat person”, but for fitness experts , the weight is just a number. When you see her photos, you will find that Cui Xue is not only not a fat girl, but her figure can also be evaluated with sexy and stunning.
Her measurements are 90, 65, and 98 with a perfect hourglass figure, a slender waist, and a plump buttocks, which can make people look full at a glance. Full of training marks, and the waist-to-hip ratio is perfect, it also shows the sexy incisively and vividly.
Of course, it is not natural to have such a figure. Now she has been in fitness for three years, and during these three years, she has never stopped. Every week, I maintain a training frequency of 5-6 times. Among the parts of the body, the training of the buttocks is particularly hard. In addition to regular training, a lot of buttocks training will be carried out.
This also allows her to have such a full and upturned buttocks, which makes her body curve very sexy, and it is the same for us, with a perfect buttocks It will make our figure very attractive, and the buttocks are regarded as the second face of girls. The fullness of the buttocks is directly reflected in the figure. This is why many female fitness experts regard the buttocks as their own training. The reason for the focus.
In addition to a lot of effort, a relatively correct method is also required for the shaping of the buttocks. Next, coach Paul will recommend one for everyone. Group hip training exercises can help us shape the perfect buttocks and make you the center of attention wherever you go.
Example:
Sumo Squat:
feet Stand about 1.5 times your shoulder width, keeping your back straight and your core tight.
Bend your hips and knees and sit down with your hips back, keeping your knees always pointing to your toes during the movement.
Hip Abduction: Develop the gluteus medius
Side support On the mat, support your body with your elbows and lower legs, keep your pelvis neutral and your core tight.
Rely on the strength of the buttocks to lift the upper leg, keep the upper body stable and do not shake.
Smith Barbell Squat:
Stand with feet about 1.5 times the width of your shoulders, straighten your back, tighten your core, hold the barbell with your hands apart, place your neck down, the trapezius muscles, and sit back with your hips , flex the hips and drive the knees to sit back, and the calves and back are always parallel to the knees and toes in the same direction when completing the squat.
Barbell hip press:
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The lower corner of the body’s shoulder blades is stuck at one end of the flat bench, ensure that the upper and lower legs are at a 90-degree angle, relax the trapezius muscles, feet are shoulder-width apart, and the barbell is located a little below the navel. Do not overextend your waist to put too much pressure on your lumbar spine. Keep your back straight and your abdomen tightened. Bend your hips down, and use your hips to push the barbell to the initial position. Keep your knees and toes in the same direction during the movement. The lumbar spine always maintains a normal curvature.
Concluding remarks:
Before training, it is necessary to warm up all the joints and ligaments of the body, which can effectively avoid the occurrence of the following exercise. In case of accidental injury, you can choose the number of sets and times according to your physical condition, and don’t forget to relax and stretch your muscles after training.