In this era when everyone shows off their appearance and figure online, if you want to stand out among the Internet celebrities, you must have your own outstanding features. A 199-year-old lady from California, USA, Dailsy Keech, became popular on the Internet on Ins!
Daisy was born on August 12, 1999 in Los Angeles, USA.
In other words, Miss Dailsy is not 21 years old this year. Although the young lady is not old, she has worked with many fashion and fitness brands including FashioNova clothing, Ko-Watches, MANSCAPED and bangenergy beverages.
The most iconic thing about the young lady is her Barbie-like face, an hourglass-like bulging figure, and a pair of big eyes with glitter!
and became famous. This controversy follows. The young lady is particularly good at protecting her personal privacy and family. Everyone doesn’t know her family or whether her sister is in love! Some jealous people began to say that the young lady became popular so quickly because of her family background. She slandered the young lady for having a very rich boyfriend, but none of these young ladies responded.
What she really feels that she must respond to is the slander of her figure by netizens. This is the butt-prone vest line created by how much sweat it took. It was said that her butt-prone vest line was fake and filled in! This made Miss Dailsy very sad, and the people who questioned her also grew as her fame grew!
So the young lady made a decision, went to the hospital, and under the camera, she asked a professional doctor to check whether there was a prosthesis on her buttocks. As a result, the young lady became the first real and beautiful buttock in the world to be "certified"!
How should we practice such a perfect buttock?
Correctly understand the hip muscle group
Whether the hips are raised depends on how the hip muscle group is practicing! If you want to train our buttocks correctly, you must first understand what muscle groups there are on the buttocks.
The shape of the hips is determined by three muscles, namely gluteus maximus , gluteus medius, and gluteus minimus. As the muscle group with the largest hip size, whether the gluteus maximus is full or not depends largely on whether your buttocks are straight and perky.
The main functions used by the gluteus maximus during training:
hip extension, hip external rotation, and pelvic tilt.
The main functions used by the small muscles of the hips during training:
hip abduction and hip external rotation.
ideas for hip training
Now that we have understood the muscle groups and functions of the hips, we can naturally make our training more accurate and efficient. To create our "peach buttocks" in a comprehensive and three-dimensional manner, we need to shape the buttocks from six aspects: the middle, upper, lower edge, inner, outer, and upper inner side of the buttocks. As shown in the figure below:
All-round hip training requires taking care of every part of the hip! Please take this plan in the next step!
Hip training plan
This set of plans has a total of 5 movements, each movement is 4 sets, each group of 8-15 times.
Action 1: Smith Barbell Squat
Training location: gluteal maximus, hip and legs connection. Stand slightly wider than shoulders, with your toes and knees in the same direction;
keep your waist and back straight throughout the whole process, hold the barbell with your arms and place it on the trapezoid muscles;
squat slowly, squat until your thighs are parallel to the ground;
When you get up, grab your toes and hold your hips and squat up.
Action 2: Barbell hip rush
Training area: overall hip. Lying flat on the mat, placing the barbell above the trainer's iliac bone;
bends his knees at 90 degrees, step on the ground with both feet, and holds the barbell bar firmly with both hands;
holds the barbell with both hands, straightens the back, tightens the abdomen and keeps stable;
Then exert force on his hips, tightens his hips and thrust his waist, and peaks to contract hip muscles (clip);
feels the squeezing of his hips, then slowly puts it down, and returns to the starting position.
Action 3: Barbell deadlift
Training area: overall hip.Spread your legs wider than your shoulders, and rotate your toes slightly outside;
bend your body straighten your body, hold the barbell with both hands, and tighten your abdomen;
Keep your legs and knees still, and try to move your hips back;
exert force on your hips, stretch your hips, and shrink your peak for one second.
Action 4. Leg split Smith Squat (glutes maximus)
Action details:
Legs across Smith frame , select the appropriate weight;
Legs spread wider than shoulders, and toes rotate externally;
Hold the barbell with both hands, straighten the waist and back;
Squat until your thighs are parallel to the ground, and your buttocks are backward, feeling stretching;
exert force on your hips and pull the barbell off the ground.
Action 5. Kneeling position, single leg kick (small muscles in hips)
Action details:
Kneeling position, lying on the mat, support the upper body with both arms, and slightly bent the elbows;
Lower limbs bend the knees and support the body with both knees;
tighten the abdomen and lower waist and keep the core of the body stable and not shaking;
lift one of the legs up, keep the knee bent, and stay for about two seconds after reaching the top;
lowers to the big toe or knee slightly touching the ground, lift it up again immediately.
There are countless young ladies who have changed their lives through fitness. Fitness people can not only make their figure better and their temperament better, but also make people feel happy! I hope everyone can gain a good figure!
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