Gluteal muscle movement develop sweet Alice hip

1. squat

It is able to exercise the buttock muscles, and exercise the leg muscles.

Method is a handheld dumbbell or barbell shoulder. If you do not use instruments, Freehand is also available, just poor.

2. after kick back

If you can increase the load on the lower leg tied behind sandbags or a rubber belt increases the resistance, the effect will be even better.

3, shoulder bridge

It is also a double action, at the same time exercise the gluteus and thigh side of hamstrings muscles, very effective.

Note: this package requires that each action do three groups, each group of 20 times.

If you feel tired effect is not evident, and increase the weight, to get satisfactory results. Weekly requires 2-3 times muscular training plus 2-3 times 20 minutes jogging, very good.

(The right to practice editing: longwin)

Today's hot spots: do not understand the characteristics of sport and movement, or there is some error concept itself, or copying other people's exercise method, tend to go into the myth that have shaken the confidence to continue to exercise ...

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