The elastic, tightened hips and buttocks look very attractively and sexually. But sedentary work, lack of exercise stresses and improper feeding result in their weakness and flabbiness. Muscles of the hip are the most powerful in the human body. To pump up them it is quickly difficult, but after several months of systematic trainings the result will be quite notable.
It is required to you
- - jump rope;
- - dumbbells;
- - ball.
Instruction
1. The simplest option is to carry out daily jogs in the fresh air or the racetrack. Besides, strengthen muscles of hips of exercise with the jump rope, jumps, squats, various leg swings which at the correct approach will allow to achieve elasticity of hips. Exercises to strengthening of muscles of the hip are identical both to women, and to men.
2. PrisedaniyaEto some of the most effective exercises, especially if are carried out with loading (dumbbells or the small post on shoulders). To pump up hip muscles, put legs on width of shoulders and most deeply squat. Fall as low as possible and try to touch with caviar hips, and buttocks – heels. You hold the back exactly, don't bend. All loading has to fall on legs. Squat, without stopping, 10-15 times for one approach. Over time increase the number of squats.
3. Leg swings Get up on all fours and lean elbows against the floor. Do serial swings by the straightened legs, taking away them back. Execute 10 swings each leg for one approach. Daily do 3-4 approaches.
4. Leg swings with the otyagoshcheniyamiprivyazhita to the ankle cargo, get up facing the wall and be reluctant about it outstretched arms. On the exhalation serially do by legs backward swings. All load has to be placed on hip muscles. Execute 10 swings each leg, make daily 3-4 approaches.
5. VypadyVypada are very effective, they are enough to be carried out few times in the week. Put legs on convenient width. Slowly step the left leg forward, having bent it in the knee at right angle. Right it has to be bent under the same corner too, slightly touching by the floor knee. Then return to the home position. Repeat lunge by other leg. Perform exercise of 5-6 times with each leg.
6. PingvinSyadte on the edge of the chair also clamp the ball between knees. Straining muscles of hips, squeeze it within 30 seconds. Repeat exercise of 5-6 times.
7. MostikLyagte on the back, bend legs in knees, tighten heels to buttocks. Extend hands, press palms to the floor. Then lift the basin up so that hips, the back and buttocks formed the straight line. As much as possible strain at this moment of the muscle of calves and buttocks. For several seconds be late in this situation, and then slowly fall down. Execute 8-10 times.
8. Jumps through skakalkuyezhednevno jump within 15 minutes. This exercise remarkably tightens hips and buttocks.