all say that having a hip butt is the dream of many girls, and then practice, but the hip is up, but the sides are recessed? It's not the same as those of fitness experts! This is the so-called "violin hip".
It can be clearly seen from this picture that the depression on both sides of the buttocks can be seen visually and it is not beautiful enough, so how to improve it?
First of all, let’s understand what causes the depression on both sides of the buttocks. Some people are born with a longer distance between the ilium and thigh bone, and the pelvis is relatively high. It is easy to form depressions on both sides of the buttocks.
On the other hand, excessive internal rotation of the femur of the thigh is also an important cause of depression on both sides of the buttocks. Restrictions on the ankle, knee, or hip joints cause excessive internal rotation of the thigh bones, causing the thigh bones to protrude outward, which can also cause depressions on both sides of the buttocks.
We know that the buttocks muscles include the gluteus maximus, gluteus medius and gluteus minimus. Among them, the muscles that affect the depression on both sides of the buttocks are the upper part of the gluteus maximus and the gluteus medius The rear. The muscle layer here is not developed enough. If you do not perform adequate and appropriate exercises and training later, this part of the muscles cannot be exercised well, which may magnify the depression on both sides.
Some people can't help but ask, can such an ugly hip shape get rid of it through later training?
Xiao Lian can tell everyone that through standardized and reasonable training, it can effectively improve internal rotation and strengthen the muscle strength of the buttocks. It can make the sides of the buttocks look rounder and fuller~
Below As long as everyone insists on every day, enough and effective training, you can see the effect if you persist for 3 months!
Action 1:
1. Lie on your side on the yoga mat, bend your elbows and support your forearms.
2. Bend the knees of both legs, bend the knees of the left leg while bringing the heels together, lift up, and feel the force of the hips and thighs.
3. Each set of 20 reps, then switch to the other side.
Action 2:
1. Lie on your side on the yoga mat, bend your elbows, and support your head with your palms.
2. Straighten your legs and close together, bend your right leg to the knee, make your thigh and calf 90°, return to the original shape and lift up. Be careful not to land on your right foot.
3. Each set of 20 reps, then switch to the other side.
Action Three:
1. Four-post entry, with the instep attached to the ground.
2. Raise the left leg to the left while bending the knee, and then drop. Be careful not to collapse your waist.
3. Each set of 20 reps, then switch to the other leg.
Action 4:
1. Lie on your side on the yoga mat, your legs are wronged.
2. Raise the right foot to draw a circle, tighten the core and relax the upper body.
3. Each set of 20 reps, then switch to the other leg.
action five:
1. Lie on your back on the yoga mat, bend your knees, and the distance between your heel and your hip by one foot.
2. After the hips are lifted up, the knees are separated and then brought together, and the hips fall. Be careful not to strain your neck.
3. Perform 15 times for each group, repeat 3-5 groups.
Action 6:
1. Magic chair type entry, the core is tightened, and the back is kept in a straight line.
2. Straddle a small step with the left leg to the left, keep the right leg close together, and then proceed to the opposite side. Pay attention to feel the tightness of the hip muscles during walking.
3. Perform 15 times for each group, repeat 3-5 groups.
The six actions shared with you today can improve the "violin hip" well, or that sentence, persist to the end will win, as long as we are willing to persist, one day we will say goodbye to the "violin hip" ! Follow me and unlock more new fitness poses with Xiaolian! Call
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