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(Business cooperation QQ: 2466999666) The official account and the official account have been banned from mentioning hip lifting.
Most people think of “squatting”, but in fact, for novices, squatting exercises tend to produce improper strength, which can easily lead to thick legs! Today, Xiao Bian shared 9 hip beautification sequences with elastic bands.
This practice can also lead to hip lifting.
Try it! Movement 01: Four feet support, prepare a elastic belt, press it on the left knee, put it on the right foot palm, exhale, tighten the core, push the right leg straight back, inhale, restore the dynamic exercise for 12-15 times, change the other side Movement 02: keep it on the four feet support position, press the elastic belt on the left knee, put it on the right foot palm, exhale, tighten the core, bend the right leg backward, and perform hip muscle contraction dynamic exercise for 12-15 times, change the other side Movement 03: Keep the elastic belt of the quadruped support posture covered on the outside of both thighs for exhalation, and the outside of the right hip abduction thigh for opening and breathing in.
Restore the dynamic exercise for 12-15 times.
Change the other side.
04.
Keep the left knee of the quadruped support posture pressed down and the elastic belt on the other side covered on the right thigh for exhalation, tighten the core and the right hip abduction, and then stretch backward for 12-15 times.
Change the other side.
05 Keep under the left knee in the quadruped support position, press the elastic band on the other side, put it on the right ankle, exhale, tighten the core, stretch the right leg backward, inhale and restore the dynamic exercise for 12-15 times, change the other side to the 06, supine position, enter the bridge type elastic band, put it on the outside of the thigh, stand on tiptoe and exhale, stretch the elastic band on the outside of the thigh, inhale, restore, dynamically exercise for 12-15 times, 07, lie on the back, bend the knees and keep the bridge type elastic band pressed on the bottom of the left foot, Put the right calf on the other side to exhale, tighten the core, bend the knee of the right leg off the ground to inhale, and restore it.
Practice 12-15 times on each side.
08.
Lie on the back, stretch the elastic belt up on both sides of the lower leg to exhale, tighten the core, stretch the elastic belt outward to inhale, and restore the dynamic exercise 12-15 times.
09.
Put the elastic belt on the outer side of the lower leg in the supine position to exhale, Tighten the core and move your legs up and down alternately for 12-15 dynamic exercises Tips: Don’t forget to stretch your hips after practice! The result of high school students’ guidance is not satisfactory.
That’s because we didn’t find the right way.
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