How to practice Corgi's hips? 9 recommended methods

Corgi buttocks are similar to Corgi's buttocks, and are also one of the representatives of the beautiful buttocks. If you want to train a Corgi buttocks, the first thing is to exercise the buttocks. The muscles of the buttocks can be trained through a series of movements such as single-leg hip bridge, raising legs after prone, squat and knee lifting. So, how to practice Corgi's buttocks? 9 recommended methods. Let's learn together!

1. Single-leg hip bridge

1. Lift the left leg and the buttocks continue to be tense. When exerting force, try to keep the buttocks away from the ground, with the heels on the ground, and the toes are hooked. At the highest point, the torso and thighs are in a straight line.

2. Lift the legs after prone

＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝＝� .

　　　3. Squat and lift the knee

　　　Tighten the abdomen, straight waist and back, keep the hips tense, and the thighs parallel to the ground. When squatting, the knees and toes remain in the same direction. When lifting the knees, the knees are slightly higher than the hips.

　　5. Bend over and bend the knees and raise the legs

　　Bet on both hands and knees, and the knee joint is 90 degrees. The movement starts with a single leg lift, with the heels vertically upward, but the knee joint remains unchanged. When lifting the thighs to the highest point, it is exactly parallel to the ground. Do not move too fast, tighten the gluteus muscles. 3 groups on each side, 20 times in each group.

　　6. Bend over and bear weight and bend the calf

　　Practice 2 with both hands and knees on the ground. Tie the sandbag to the ankle (be careful not to be too heavy). First, turn one leg towards Straighten back, approximately parallel to the ground, then bend your knees hard to reach 90 degrees. Repeat after restoring. Each group of 3 groups, 20 times per group: Pay attention to the control of the movements at all times and do not "swing".

7. Narrow standing distance from weight-bearing squat

　　Barbell trains the hip muscles, and the feet stand at 10-20 cm. Hold the barbell in both hands (weight varies from person to person). Squat until your thighs are parallel to the ground and stand up hard. During the movement, please keep your upper body straight: do not lean forward. 8-10 times per group, 3 groups.

8. Squat and jump

　　The movement is basically the same as weight-bearing squat, which increases the explosive force: your feet stand at the same width as shoulders, and hold your arms in front of your chest. Squat until your knee joint is 90 degrees, and kick up vertically. Pay attention to large Use your legs and tighten your hips. Each set is about 10 times, do 3 sets. Since this exercise has an impact on the ground when jumping and landing, it is best to do it on rubber pads, wooden floors or grass, and pay attention to maintaining balance in the body.

　　9. Stand up your legs after bearing weight

　　Stand on the wall, lean forward slightly, and hold the wall with both hands. The sandbag is tied to the ankle, and the heels are slightly raised. At the beginning of the movement, the center of gravity of the body moves to the support leg, and the legs are slowly kicked backwards with force, and the knee joints can be slightly bent. The leg kicks until it cannot be backwards. Persist for a few seconds before restoring. 3 groups on each side, about 10 times per set.

Editor's recommendation:

What is the difference between Corgi buttocks and Butterfly buttocks? How to practice Corgi's hips

What are the training movements for restoring the knees