What exercise should I do if I want to be squinted? What should I do if I want to be squinted?

I believe everyone knows that each fitness exercise has its own training effect, so when exercising, you can learn fitness exercises according to the part you want to exercise. For example, if you want to exercise your buttocks, you can press your buttocks to learn fitness exercises. So, what exercises are good for you to do with your buttocks? What should you do if you want to have a buttocks? Let’s learn about the exercises for a buttocks.

　　Squats

The best way to help girls shape sexy buttocks is squats. The so-called squat is to put your hands on the back of your head first, or hold dumbbells on your body. On both sides of the movement, open your feet, shoulder-width as yours, then slowly sink your hips until you squat down to your thighs and parallel to the ground, keep this posture for 3 seconds, and then stand up slowly.

　　When doing this movement, be sure to not let your knees exceed your toes. The upper body must be in a straight posture and not be able to arch your back, otherwise, it will easily lead to a hunchback.

　　Banqiao style movement

　　When doing this movement, the girl needs to lie on her back on the yoga mat first, then slowly bend her knees and close them until she doubles The soles of your feet touch the ground, and then slowly lift your buttocks to lift it to your thighs and body in a straight line. By keeping this action for 3 seconds, the holding time can slowly increase as the girl practices. Finally, slowly put your buttocks back on the mat and repeat it several times to make the buttocks delicate and stylish.

The thing to pay attention to is to remember that the focus of your force is on your buttocks, so that the buttocks can be kept off the ground and kept in the air.

　　Lying prone and lifting your legs

　　Although this action may cause the girl to have a strong buttocks to be lifted. The above movement is good, but it is very simple to do. Just lie on the yoga mat, put your palms on the ground, cushion under your chin, your feet on the ground, remember to straighten your toes, then lift your left leg to the highest, stay for 3 seconds, then slowly put it back to its original position, and then lift it.

　　When doing this movement, when lifting your legs, you must first make sure that your body does not turn over, and lift your legs to your limit. At this time, shrinking your hip muscles can also shape your buttocks well.

　　When doing this movement, when lifting your legs, you must first ensure that your body does not turn over, and lift your legs to your limit. At this time, shrinking your buttocks can also shape your buttocks well.

　　But hip movement

When doing this, you can do it on the bed. First, let your body lie flat on the bed, then combine your feet and bend your knees, point your toes, place your arms flat on both sides of your body, and then slowly lower your knees to the lower left and right. Be sure to pay attention to your upper body to be fixed. Finally, after returning to position, press down to the lower right, and perform alternately on the left and right.

　　The buttocks movement

　　The first step:

　　1. Lying flat on the ground, putting ankles on the ball, putting both hands on the floor next to the pelvis, with palms facing down.

　　2. Exhale and use force Lift your hips, leave your feet on the fitness ball, so that your body is in a straight line.

3. Lift up again when your back and hips are about to touch the ground, put them down, do 15 times, and do 3 sets repeatedly.

2. Lying on the ground, placing your ankles on the ball, and putting your hands on the floor next to the pelvis.

2. Lift your hips and waist while bending your knees, pulling the ball towards your hips through the muscles of your feet and calves and thighs, so that your feet can be stepped on the ball, pay attention to the speed always keeping slow and uniform speed.

　　3. Return to the starting position, stretch your hips 15 times, and do 3 sets repeatedly.

　　Step 3:

　　1. Press the ball under the pelvis, bend your elbows, and support your forearms on the ground.

　　2. Lift both legs upward at the same time, the body is almost in a straight line. After the buttocks muscles feel stimulation, put down your legs until they are about to touch the ground.

　　3. When raising your legs, be careful not to fall forward. Do 15 times in each group, and do 3 sets repeatedly.

　　Step 4:

　　1. When the body is lying, place your hands under your shoulders to support it, kneel under the pelvis and close together.

2. Keep the knees bent, lift one leg from the side, keep the other parts unchanged, straighten the legs, and make the legs horizontal to the ground.

3. At this time, be careful not to lean your hips to one side, and don’t shake your body left and right. Do it 15 times on both sides, and do it repeatedly for 3 sets.

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