To female people, maintain become warped buttock is one can disregard the abiding motion of seasonal, years, place, mood, because not only can sexier, OK still more healthy, what is there against it?
Before 1. is having the campaign of these strong and handsome hip, must warm up 5 - 10 minutes, systemic joint sufficient activity leaves.
All 2. movements suggest to do 2 - 3 groups, every groups 15 - 20. Or after you feel coxal sarcous ache feels, hold to again 2 - 3 movements.
All 3. movements should notice to control rhythm, do not want to be done to finish a time, after the limit that reachs every action, control keeps 3 seconds left and right sides to be gone to again reclaim, let muscle get taking exercise adequately.
4. centers your consciousness in hip, always pay close attention to feeling of this part sarcous, if some ministry one's duty of the movement allows pair of hip to do not have pressure, can oneself tighten up extruding hip muscle.
One. Fu maintains the Fu that lift a leg go up at strong and handsome mat, ground of double genu genuflect. A side leg endeavors to be raised up, 3 seconds hold to in the culmination that can reach, put down next. This act can exercise the muscle in buttock effectively. Whole group counts a leg after finishing, change a leg again.
2. Fu maintains side to lift a leg to support the initial action that cites a leg with Fu same, lift a leg backward again, make it perpendicular with the ground. Pull this leg to body side direction next close, assume 90 degrees of role with trunk as far as possible, hold to 3 seconds. This start is worse, take exercise to coxal sarcous also very reach the designated position, want to practice mastering more.
3. Fu lies the Fu that lift a leg lies at strong and handsome mat, touchdown of double foot tiptoe, a side leg endeavors to be raised up, 3 seconds hold to in the culmination that can reach, put down next. Maintain with Fu lift a leg to differ.
4. Crouch nature greatly to stand, double leg is opened be the same as with the shoulder wide, both hands is smooth lift or make the same score lift fold put. Drive the body to sit backward with hip, arrive all the time ham and ground parallel, after holding 3 seconds, carry up buttock stands, the attention wants extruding hip in this process.
Besides exercise musculus glutaeus maximus besides, this also is big the daily life of a family is used exercise ham sarcous movement, if hope can will more taking exercise action is on hip, the attention centers consciousness in hip when making a motion, pay close attention to this place muscle.
