has a woman in the fitness world that people love and hate, called Pamela , I believe many people have followed her tutorials. And Sophie, who shares some of Pamela's reputation, is another woman who is painful to let go. She is also a very successful fitness trainer and her tutorials are also highly sought after.
Sophie's figure is also very "devil", with delicately carved vest lines, and a very defiant waist-to-hip ratio. Her buttocks are very full and sexy, and the waist connected to it is too slender. Such a waist-to-hip ratio Ordinary people don't dare to think about it, but it is real in Sophie. Her buttocks are very round, and the upturned buttocks look very elastic. Compared with the peach buttocks, her buttocks are more cute and sexy, making people very yearning.
In Sophie's fitness tutorials, the most popular is of course the hip shaping training. Everyone can follow her to have the same buttocks as her. Of course, such beautiful buttocks require high-intensity training, and It also requires long-term persistence, and these two points alone have persuaded many people.
In fact, we want to have sexy buttocks, it is not as difficult as we imagined. Many people's buttocks are not very collapsed, but because the shape of the upper buttocks is not in place, our buttocks are not upturned enough. At this time, as long as we With proper training, you can have a buttocks, and the right natural buttocks are also very sexy.
1. Hip push
Hip push is the most action that girls should practice when they want to practice their buttocks, because this action has the best overall stimulation of our buttocks and can quickly help us increase the dimension of the buttocks. However, this action is more suitable for small partners with a certain foundation. If you are a novice, it is recommended to learn the most basic hip bridge and hip bridge first.The hip push is suitable for the middle and late stages of training. If you have five training movements today, you can put it on the third or fourth. The key point of the
action: The correct position of the backrest is just the position that can be stuck under the shoulder blades of our back. If it is too high, we will easily feel that is sore in the waist and , which makes our hip flexion smaller and affects our hips. a contraction. In addition, the details of our feet should be the same width as the shoulders of and . Our stress point is on the heel. The angle of our big and calf must be vertical to the calf after our hip is raised. After the hip is straightened, our force is straight up and down .
Second, rope deadlift
In order to prevent us from not being able to grab equipment for exercise during the peak period of the gym, today I will tell you the action of using rope for hip training. The point of this action is that, first of all, when we stand, the distance between our feet is wider than our shoulders, the and are opened a little, and our toes and knee should be kept in the same direction. The tiger's mouth of our hands should be upward to grasp the rope, this is the correct grip. When doing this, we must keep the back tightened all the way. When we bend our hips, let our buttocks go backwards, but our calves must be kept on the ground, and our buttocks must be moved back horizontally slowly. The feeling of being fully elongated in the back of our thigh before doing the hip thrust.
3. The action of dumbbell deadlift
looks very simple, but there are actually many details that we need to see. There are three common mistakes: the first is that we do not flex our hips enough, so we make a squat instead of bending backwards; the second is that our knees are buckled inward, and our hips are not trained, but the knees are abolished; The third is that when we do it, we do not straighten the hips and thin the buttocks, but simply stand up.
A standard dumbbell deadlift should be about hip width between our feet and shoulders, stand with our knees toward the toes, and then we're ready to do a hip flexion. Bend our knees slightly, then bend our hips back, and bend our hips forward as we stand up, allowing our glutes to tighten as we lift our hips.
In the practice of movements, our movements are often scattered due to lack of awareness, and the details are not well grasped. No matter what movements we practice, we must pay attention to every little detail, so that fitness can really be effective.
