Many women may have small or drooping hips before they get married and have children, but as long as they have children, they feel that their hips will become bigger. Why? It is worth noting that, especially mothers who give birth naturally, because when the fetus comes out, our hips will be spread out instantly, which is why the angle between the pubic bone and the ischium of women is 30 larger than that of men. The reason is that if postpartum recovery is not timely, there will be what we often say? How big is the crotch after giving birth? .
Maybe you haven't seen this girl's hips yet, maybe you don't believe it after you have seen them! If there must be an ass queen in this world, then this girl from new york is definitely one of them. After all, there are many ass kings you don't know, but we rarely see them. She is in her thirties now! In addition to being a fitness instructor, she also serves as a golfer, a sports life designer and a TV sports fitness program host. Besides, she has a very good habit. She is a typical fitness nut, spending at least 2 hours in the gym every day.
Want to know how to have such an ass? Then you must learn these training moves!
1. Hip bridge
First of all, you should have a yoga mat flat on it, with your hands flat on your sides, your knees and legs slightly wider than your shoulders, and your feet spread out. Lift your hips slowly towards the ceiling, exhale when you go up, inhale when you come down slowly, don't put your hips down completely, and then be the second one!
pull at
This is a classic action in fitness. We can practice to the upper hips and prepare barbells. You can gradually increase your weight according to your own conditions. This requires us to stand with our feet open and shoulder width apart, and our toes can be slightly Zhang Kaicheng-shaped. The place where we hold them with both hands is slightly wider than our own bodies. Note that when we get up, we must keep our backs straight, get up and exhale, put down the inhalation and put it in the middle of our calves!
3. Squat, you can put the barbell on your shoulders by hand to increase your weight. Standing posture is the same as pulling posture. The difference is that the distance between feet is one and a half shoulder width (about half of the shoulder). Inhale when squatting, and exhale when getting up. Knees can exceed toes, but try not to exceed them at first. Always keep your back straight! Have you learned these three movements?
If you are interested, you must remember to practice often, so as to ensure your training effect and have the same ass as new york girls as soon as possible! After all, we have a little more feminine charm with ass.