Two stroke style curling hip magic PK baskets BA Lopez

Plump, thick meat beauty buttock is "baskets BA" Lopez became the most sexy woman's most important weapons.

How you can have strong, beautiful buttocks? current press special locked gym, details the two targeted campaigns to help you to tighten the muscles of the buttocks, hips line shape improvement, with beautiful curls to hip's touching curved lines!

Pop dance: sculpture the buttocks-

Most people think that strength training and body training not can co-exist, in fact, the two can be mutually reinforcing.

Fusion of many popular dance dance element in addition to promoting the sport and dance sensation, enhance the body's rhythm, more targeted exercise flexibility and shape shapely buttocks upwards of j.Lo!

Action 1: street dance Pose

Ready to pose: feet and stand on tiptoe, left foot toe, right foot heel, hands light buckles, placed in the head.

Action exercise: left and right foot heel toe while twist turn to bring back hip swinging, upper and lower parts door torsion.

Note the emphasis falls between the two legs, buttocks and abdomen micro-squat tightening, control and coordination skills.

Action II: Latin pose

Ready to pose: dynamic hip forward in his belt, not buttocks, shoulders around pendulum and not buttocks, legs with go stand upright without bending your knees.

Action activity: on the basis of the twisting around the turn of the knees and legs, fully mobilize the body in the lumbar and thoracic and lumbar, large waist, waist tension.

Note in practice gradually experience the natural rhythm of hip.

Coaching tips:

◆ Dance in hip twist is natural and not intentional.

If you are only concerned about hip twist, you may ignore the overall coordination, if twist is very standardized, try throwing, shaking, folding, and other techniques, on hips line access, extend has the very good effect.

◆ Hip-hop action explosive force is strong, many to get around Central and small joints of the movement.

Learning is not so, according to the decomposition of programs, such as the first to learn of actions, and then gradually added, the action of the upper limbs, head, slow after fast.

Progressions: tighten the hips

To create the perfect buttocks curve, cannot be ignored on hips lateral muscle groups, hip adduction of the tightening of the training.

Fitness ball training methods by including buttock some lift leg movement, so that each side of the buttocks muscles can get centralized training and promotion.

Action 1: back pressure ball squat

Ready to pose with the following back the balls to the wall, the top two feet apart and shoulder width.

Arms crossed level on the shoulder, or placed in a hip, secondary balance.

Action exercise: heel firmly, knees, body squat, then vertically slowly stand up.

Do not always keep camponotus, knees and toes on the same vertical plane.

Action 2: the side-balls to Dick

Prepared to maintain posture: side, lie on the shoulder and pelvis in neutral, close to the chest on the mat, inside leg bent light by spherical, lateral leg stretched along the waist line.

Action exercise: shoufu, slowly raise your hips, onto the thigh surface and body into a plane to tighten up the butt muscles maintain 2 seconds slowly restore while still maintaining the tightening of the abdominal, back to the toe and cushions keep distance of 5 cm, continue to lift do 2 times.

Coaching tips:

◆ The above action maintain per-group exercise 8 ~ 12 times, exercise 3 groups.

The exercises, keep on carrying 4 seconds, the speed reduction 4 seconds, the attention when breath on the lift, when you breathe in recovery.

◆ If you feel some simple uses fitness ball or strength not monotonous, to other instruments such as inclusion, elastic cord dumbbell to step up pressure on the hip.

(Practice editing: Liu Haibo)