How to practice Corgi's hips? What are the training methods

There are many training methods for how a person should practice corgi buttocks. Among the training methods, some methods are good, some are not good, and there are many specialties in training corgi buttocks, but some people don’t know how to practice corgi buttocks. So, how to practice corgi buttocks? What are the training methods? Let’s learn about the training methods together!

1. Squat

　　Stand up your feet to maintain the weight of your body, then squat down, just like you sit on a chair, and then stand up. Do 3 sets at a time, each set of 10. In order to achieve the best results, please persist in practicing 5 days a week, and you can see the effect after 4-5 weeks of practice

2. Ballet squat

Do a squat, When you stand up, straighten your hands forward and lift one leg. Transfer all your weight to the other leg for balance. Then put down your leg and go back to squat. Repeat 15 times per side.

　　3. Back-leg stretching exercises

　　Kneel, bend your elbows to 90 degrees to support your body. Bend your knees, use one knee as support, and lift the other knee slightly off the ground and place it behind the support knees. The raised knees are straight, pull the leg to stretch back. The legs are straight, stay in a straight line with the waist, and then retract the legs. Exhale when the legs are stretched back and inhale when retracted, and cycle in this way. Each leg is 15 times.

4. The goat stands up

　　The body faces the ground Lying on your face, gently hug the back of your neck with your hands, relax your whole body, and let someone help you press your legs. Lift your upper body at a 30-degree angle to the ground. During this process, keep your waist straight. Of course, your legs must not be off the ground, and then raise your head. After doing the above movement, return to the initial posture and prepare for the next exercise.

　　5. Lift your legs to reach the highest point that can keep your hips straight. Lean upwards slightly and lower them. Repeat 30 times and switch legs. Use a chair or table as support when leaning forward.

　　6. Lungstep exercises

　　Step 1. Legs forward 0.6 to 0.9 meters, and bend your knees at once. Turn your knees towards Lower the ground, while keeping the front knee directly above the ankle. Pause for 2 seconds or do 2 small pulses, and then return to standing state. Repeat this exercise for 30 seconds, rest and repeat the exercise with the opposite legs.

　　7. Barbell hip bridge

　　Lying flat on the mat, place the barbell above the ilium of the trainer, bend the knee to 90 degrees, trample on the mat, hold the barbell firmly on both hands, and hold the barbell bar about shoulder-width or shoulder-width. Hold the barbell with both hands straighten the back, straighten the back, make the body a straight line, stop to the highest point, and then slowly restore.

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