webdatasolutions.net

Campaign let men more attractive

　　Gluteal muscle training is of major and low back and upper thighs together, such as squat and hard pull. But there are also some specialized exercises can be used to “refinement” buttock muscles. Following the exercises can be used individually, or as squat and hard pull of auxiliary.

　　Hip is fitness training is very important but often neglected part of muscle. The reason is simple: its not easy to find! it’s not means that we can not pay attention to the gluteus training because it is in the back of the display is back and the leg between a cohesive role. Gluteal muscles strong solid or not others but to see! Survey shows that one has a beautiful buttocks curve of a man in woman’s eyes quite sexy.

　　1. supine hip lift one leg

　　Bend the right leg, back, left leg in the right leg. Hands palm down on the side. Slowly lift hip, try to tighten the gluteal muscles until the back straight. Repeat after the restore. Each side do 3 groups and each group of 20 or so.

　　2. bend knees lifted leg

　　Hands and knees touching the ground, the knee to 90 degrees. Actions as a single-leg lift, heel straight up, but knee angle remains unchanged. Lap up to highest point at exactly parallel to the ground. Actions do not too fast, gluteal muscle tightening. Each side 3 groups and each group of 20.

　　3. bend the leg loading Qu

　　Both knees with the same exercise 2, tied to the ankles, sandbags (be careful not to overload). Put one leg back straight, approximately parallel to the ground, and then forced into bent 90 degrees. Repeat after the restore. Each side 3 groups and each group of 20. Note actions always have control over and cannot be “dumped”.

　　Summary: the main training the gluteal muscles and lower back, and thighs together, such as squat and hard pull. As a result of this exercise jumps landed and ground impact, the best in pads, flooring or meadow, and keep the body balanced. The action started with body weight to Outrigger, action leg strength slowly starting to kick back, knee flexion bending can be slightly.

　　4. squat jumps

　　Action and weight Crouch, increased outbreaks force. Feet shoulder width from the same station, two arms to the chest. Squat to knee into 90 degrees vertically upward push up. Focus on thighs, buttocks tighten firmly. Each group of 10 or so, doing the 3 group. As a result of this exercise jumps landed and ground impact, the best in pads, flooring or meadow, and keep the body balanced.

　　5. narrow station distance weight Crouch

　　Feet station distance 10-20 cm. Two handheld dumbbell (weight varies from person to person). Squat to thigh is parallel with the ground force to stand up after. Action on the body that remain upright. Do not forward. Each group of 8-10 times, the 3 group.

　　6. standing after lifting his leg loading

　　Wall standing body slightly forward, hands raised walls. Tied to the ankles, sandbags, slightly lift the heel. The action started with body weight to Outrigger, action leg strength slowly starting to kick back, knee flexion bending can be slightly. Leg kick to no longer backward. Adhere to restore after a few seconds. Each side 3 groups and each group of 10 or so.

These exercises are only for the exercise by selecting, you don’t have to do a whole. You can arrange in large muscles after exercise.