Want you to insist to do this to hold only, coxal muscle gradually able-bodied, adipose and ceaseless use up, coxal nature becomes close stretch tight stretch tight round good-looking. Of gluteus strong and solid but others looks those who get!
The main training manner of gluteus is together with lumbar back and ham connection, exemple if next crouching with pull forcedly. But also a few practice technically can using coxal muscle of ” of “ work at sth with special care. These practice can be being used alone under, what also can serve as next crouching that pull forcedly is auxiliary.
1. Lie on one's back thin leg carries buttock
Lie on one's back, bend right leg, left leg is worn go up in right leg. Two tactics control is down park body side. Carry up slowly buttock, tighten up gluteus as far as possible, carry on the back till the waist straight. Reductive hind repeat. Every side does 3 groups, every groups 20 or so.
2. Fu body bend one's knees lifts a leg
Touchdown of both hands double genu, knee joint becomes 90 degrees. The movement begins with be being lifted on thin leg, calcaneal is perpendicular up, but knee joint angle keeps changeless. Carry on ham the as it happens when top part and ground parallel. The movement does not want too fast, gluteus is tightened up. Every side 3 groups, every groups 20.
3. Fu body loads bend crus
Touchdown of both hands double genu practices together 2, sandbag is bound be in at ankle (the attention is not overweight) . First a leg backward unbend, about as parallel as the ground, exert oneself to do sth. bend one's knees becomes 90 degrees next. Reductive hind repeat. Every groups 3 groups, every groups 20: Notice the movement wants to have control from beginning to end, cannot “ swings ” .
4. Start crouchs below
Movement and load next crouching basic and identical, increased to erupt forcibly: Double base station is apart from with shoulder breadth, two arms are held in the arms at the bosom before. Next to knee joint crouching that become 90 degrees, perpendicular to step on up case. Notice ham exerts oneself to do sth. , hip is tightened up. Every groups 10 or so, do 3 groups. There is wallop with the ground when practicing start be born as a result of this, had better do on floor of rubber mat, wood or meadow, notice to maintain body balance.
5. Narrow the station is apart from load next crouching
Double base station is apart from 10—20 centimeter. Two tactics holds dumbbell (weight because of the person different) . After crouching to ham and ground parallel below, exert oneself to do sth. the station rises. The upper part of the body the attention keeps just in the movement: Do not want pitch. Every groups of 8-10 second, 3 groups.
