If you think of hip curling, do you instinctively think of squatting? Squatting is really a good way to practice hip and leg movements, but squatting is not the only way to practice hip curling! Today, Xiao Bian shared 9 hip beautification sequences with elastic bands.
This practice can also lead to hip lifting.
Try it! Action 01.
Four feet support and enter, and prepare a elastic band.
Press the elastic band on the left knee and cover it on the right foot palm.
Exhale, tighten the core.
Push the right leg straight back, inhale, and restore.
Exercise dynamically for 12-15 times, and change the other side.
Action 02.
Keep in the four feet support position.
Press the elastic band on the left knee and cover it on the right foot palm.
Exhale, tighten the core.
Bend the right leg backward, Contraction of gluteal muscles.
Perform 12-15 times of dynamic exercise, and move the other side 03.
Maintain the four foot support posture.
The elastic band is sleeved on the outer side of both thighs.
Exhale, and the right hip is abduction.
The outer side of the thigh is forced outward.
Inhale, and restore.
Perform 12-15 times of dynamic exercise, and move the other side 04.
Maintain the four foot support posture.
Press the elastic band down on the left knee.
The other side is sleeved on the right thigh.
Exhale, Tighten the core.
The right hip abducts, and then straightens back.
Dynamic exercise 12-15 times, and move the other side 05.
Keep in the quadruped support position.
Press the elastic band under the left knee.
Cover the other side on the right ankle.
Exhale, and tighten the core.
Straighten the right leg back, and breathe in again.
Dynamic exercise 12-15 times, and move the other side 06.
Supine position, Enter the bridge style.
Put the elastic band on the outside of the thigh and stand on your heel.
Exhale, and stretch the elastic band out of the outside of the thigh.
Inhale, restore, and practice 12-15 movements dynamically 07.
Lie on your back, and bend your knees to maintain the bridge style.
Press the elastic band on the bottom of your left foot, and put the right calf on the other side.
Exhale, tighten the core, and bend your right leg off the ground.
Inhale, restore, and practice 12-15 movements on each side 08.
Lie on your back, Straighten your legs up.
Put the elastic band on both sides of the lower leg.
Exhale and tighten the core.
Stretch the elastic band outward.
Inhale and restore.
Dynamic practice 12-15 movements 09.
Supine position.
Put the elastic band on the outer side of the lower leg.
Exhale and tighten the core.
Move the legs up and down alternately Dynamic practice 12-15 times Tips: Don’t forget to stretch your hips after practice! The content of the article comes from the network.
If there is infringement, please contact to delete it- theend-。.
