Recently, COCO Coco Lee shared a hot dance video. In the video, she is wearing a peaked cap, sports bra and short shorts, dancing in front of the mirror, with powerful and wide movements.
For ordinary people, wearing this and twisting, it might feel a bit on the edge, but when Coco Lee jumps, she feels very powerful and hot, probably because the muscles on her arms and thighs are so eye-catching~
This thigh muscle, I feel like it can knock me over with one kick.
Although Coco Lee is 47 years old, she has always had a curvy and hot figure because she likes dancing and fitness. Since her debut, she has maintained a 21-inch (53.3cm) waist. It was once suspected that she got her ribs.
21 What is the concept of inches? Perhaps the visual impact of the comparison picture will be more obvious. Compared with other dancers, her waist is obviously much smaller, which is still the envy of many girls) (Shape~
About her, do you have any Most people don't think it's possible to have ribs, because her waistline was very thin when she was young, and she really loves dancing and fitness. She once said that she is the type who feels uncomfortable if she doesn't move for a day. Her daily method of maintaining a small waist is to do 600 crunches and eat very clean. In short, A sister who is very self-disciplined and loves to show off her figure.
In addition to her amazingly slim waist, Coco Lee also has excellent buttocks, which are round and curvy. As early as 1995, she was dubbed "Miss Beautiful Butt" because of her curvy buttocks. With perky buttocks and a small waist, what is the ideal figure in the eyes of many girls~
Compared to the abdomen, back and buttocks The shaping effect is the most obvious and quickest, because the gluteal muscles are one of the largest muscle groups in the human body. But when you stand up, squat, walk, go up steps, bend over, etc., you need the assistance of the gluteal muscles. So in fact, even if we don’t specifically train the glutes, we often train the glutes, but these Daily activities stimulate the gluteal muscles relatively weakly. It is impossible to develop a tight and plump buttocks by daily activities alone. Naturally curvy buttocks are another matter~
So I want to have a curvy buttocks. Girls with buttocks still need to practice, and after training for a period of time, they need to put on weights (such as dumbbells, barbells, stretching bands, etc., depending on the movements) to increase the stimulation of the muscles. So today I would like to share with you a set of equipment-free butt training at home. It is recommended to practice 3-4 times a week, and you will see changes in the buttocks if you insist on it for 2-3 months ~
Before officially starting the training, it is recommended to do some static and dynamic warm-up movements, such as jogging in place, jumping jacks , low lunge stretching, etc.
01 Lift the legs after support (10 times on the left and right sides, repeat 3-4 groups)
Start from the plank position, align the wrists with the shoulders, keep the core tight and do not collapse the waist, the legs are in a tight state, alternately lift the left and right legs until gluteus maximus feels a squeeze, and stay briefly at the top. (if you find it difficult, you can bend your elbows or practice in a kneeling position)
02 Side-lying hip external rotation (10 times on the left and right sides, repeated 3-4 times)
Start by lying on the side with your knees bent, and place your upper hand on the ground in front of the chest, keeping the pelvis neutral. As you breathe, lift the upper leg and knee upward to the outside of the buttocks to feel a squeeze. Stop briefly at the top and return to the original position. Dynamic practice. (If the core is weak and the body is unstable, the lower leg can touch the ground without hanging in the air.)
03 Stepping and bouncing squat (10 times on each side, repeat 3-4 times)
Start from the straddle station, with your feet hip-width apart, hands clasped in front of your chest, exhale, bend your hips and knees, sit down and enter a deep squat, inhale and extend your spine upwards, take a small step to the right with your right foot and then restore, dynamic practice. (If you find it difficult, you can keep your feet still and bounce up and down. , focus on the back of the buttocks, with the center of gravity on the heels)
04 Weight-bearing Glute Bridge (15 times, repeat 3-4 groups)
Starting from the supine knee bending position, place the barbell/ kettlebell on the hips. With the breath, lift the hips and lift the hips up until the body is in a straight line. Contract the gluteal muscles at the top, and return to the original position after a short pause. (you can do it with your own weight, or you can tie the stretch belt to your thighs or clamp your knees with bricks)
05 Kneeling and raising your legs (10 times each on the left and right, repeat 3-4 groups)
Starting from the kneeling position, align your wrists and knees with your shoulders and hips respectively, keep your core tight, exhale and lift your knees up until the knees are higher than your hips, squeeze your gluteal muscles at the top, inhale and restore, dynamic practice. (focus on the buttocks, use the buttocks to drive the legs up)
06 squat burpee (15 times, repeat 3-4 groups)
9
Start with wide squats. After keeping the body stable, push your legs back straight and place your toes on the ground. At the same time, place your hands on the ground under the chest. Keep your body in a straight line (the abdomen is always tightened). Exhale and exert force on your abdomen. Jump forward with your feet to return to wide squats. Dynamic practice.
07
Based on the glute bridge, straighten your right leg upwards, hook your toes and push your heels upwards, exhale and lift your hips upwards, pause briefly at the top to squeeze your gluteal muscles, inhale to restore, and perform dynamic exercises. (If you don’t feel your buttocks, but your thighs are very sore, you can bend your knees and raise your toes, put your hands on both sides of your buttocks, and focus on your buttocks) Repeat 3-4 groups)
Start from a standing position, inhale to extend the spine, exhale and jump forward and backward alternately until the front calf is perpendicular to the ground, and the back knee is close to the ground, pause briefly to squeeze the buttocks, inhale to return to the standing position, and practice dynamically.
09 Side support hip abduction (10 times on the left and right sides, repeat 3-4 groups)
Lie on your side, bend the lower arm at the elbow, align the elbow with the shoulder, press the palm of the hand on the ground, straighten the upper leg, hook or straighten the toes, keep the core tight, use force from the buttocks to drive the upper leg up until there is a squeezing feeling in the buttocks, stay briefly at the top and then restore, dynamic practice.
As Coco Li said, nothing is too late. Maybe your figure is not very good, but as long as you move now, your figure will be better every day in the future!
The pictures in this article are from the Internet. If there is any infringement, please contact us to delete them. Thank you.
(you can do it with your own weight, or you can tie the stretch belt to your thighs or clamp your knees with bricks)05 Kneeling and raising your legs (10 times each on the left and right, repeat 3-4 groups)
Starting from the kneeling position, align your wrists and knees with your shoulders and hips respectively, keep your core tight, exhale and lift your knees up until the knees are higher than your hips, squeeze your gluteal muscles at the top, inhale and restore, dynamic practice. (focus on the buttocks, use the buttocks to drive the legs up)
06 squat burpee (15 times, repeat 3-4 groups)
9
Start with wide squats. After keeping the body stable, push your legs back straight and place your toes on the ground. At the same time, place your hands on the ground under the chest. Keep your body in a straight line (the abdomen is always tightened). Exhale and exert force on your abdomen. Jump forward with your feet to return to wide squats. Dynamic practice.
07
Based on the glute bridge, straighten your right leg upwards, hook your toes and push your heels upwards, exhale and lift your hips upwards, pause briefly at the top to squeeze your gluteal muscles, inhale to restore, and perform dynamic exercises. (If you don’t feel your buttocks, but your thighs are very sore, you can bend your knees and raise your toes, put your hands on both sides of your buttocks, and focus on your buttocks) Repeat 3-4 groups)
Start from a standing position, inhale to extend the spine, exhale and jump forward and backward alternately until the front calf is perpendicular to the ground, and the back knee is close to the ground, pause briefly to squeeze the buttocks, inhale to return to the standing position, and practice dynamically.
09 Side support hip abduction (10 times on the left and right sides, repeat 3-4 groups)
Lie on your side, bend the lower arm at the elbow, align the elbow with the shoulder, press the palm of the hand on the ground, straighten the upper leg, hook or straighten the toes, keep the core tight, use force from the buttocks to drive the upper leg up until there is a squeezing feeling in the buttocks, stay briefly at the top and then restore, dynamic practice.
As Coco Li said, nothing is too late. Maybe your figure is not very good, but as long as you move now, your figure will be better every day in the future!
The pictures in this article are from the Internet. If there is any infringement, please contact us to delete them. Thank you.
