Nicknamed “pepper-j3”, a fitness expert with high looks, loves sports and has a good figure, has become a “fitness type Li Jiaxin” by netizens.
xiaojiao-j3, born in Hunan Province in 1992, is a post-90s generation. Her most attractive part is her peach hip, which is super plump, which can catch up with European and American buttocks. Moreover, she is also one of the “top five buttocks gods” in China because of its perfect Mermaid line and waistcoat line. She has also served as the awarding guest of the first China fitness buttock competition in 2016.
capsicum is very diligent and hard-working. Not everyone’s buttocks are born, but gluteus muscle training has been proved to be able to make flat buttocks full of round buttocks, but the process requires sweat and effort. It can be said that round buttocks are nurtured by sweat and nutrition.
we can also see that the main reason why chili pepper is so good is because of fitness. In fact, many self portraits come from the gym. Therefore, if you want to have a sexy and charming figure, it is really important for women to keep fit. Round buttocks are nurtured by sweat and nutrition.
gluteus muscle is the largest muscle group in the body. It plays an important role in moving and stabilizing the body, keeping the body upright and helping effective exercise throughout the day. As the largest muscle group of the human body, effectively activating and stimulating the gluteus muscle with heavy load can make the buttock round in a shorter time.
before starting any hip specific exercise, warm up properly and activate the gluteus muscle to be trained. The activation before the exercise helps to prevent injury, and helps to recruit the target muscle correctly, so as to maximize the training effect.
place the elastic band above the knee, stand with your feet shoulder width apart, toes forward and knees to toes. Push your hips back, bend your hips and knees and squat. This is the starting position. Hold the semi squat position, take one step to the left with the left foot, and then cross the same width with the right foot to the left, and repeat alternately. Time 30 seconds. Elastic band leg kickback
stand with feet shoulder width apart and toes forward. Place the elastic band on the tibia below the knee. With both hands akimbo, keep the core stable, and drive the left leg to kick backward. Then slowly return to the standing position. Keep your body straight and don’t lean forward. Keep your legs straight and your knees straight. Repeat for 30 seconds, then repeat on the other side. Kneeling hip abduction:
kneeling on the mat on the floor, hands directly under the shoulders, knees directly under the hips, this is the starting position. From the hip, lift the right leg to the right as far as possible and stay at the highest position for 1 second. Under the control of the buttocks, slowly return to the starting position, keep the spine neutral throughout the process, keep the body stable, do not lean to the right. Time 30 seconds, then switch sides for 30 seconds. Clamshell:
lie on the floor to the left, extend the left arm to the top of the head, and bend the right elbow to place the palm on the floor. Place the elastic band above the knee with the feet overlapping and bend the knee so that the knee is at a 90 degree angle. This is the starting position. Keep your core tight and your left foot close to the floor. Push your gluteus out and open your right knee up to the top. Then go back to the starting position. Repeat for 30 seconds, then repeat for 30 seconds on the other side. 2、 Gluteal muscle strength training:
compared with the independent barbell, the Smith machine can provide higher stability; during the Smith machine squat, it can be more stable, so you can concentrate on training gluteus muscle without worrying about the stability and balance of upper body.
set the height of Smith machine bar to about chest height, and squat under the barbell to make the bar rest on the shoulder. Place both hands on the barbell to stabilize the lever. Stand with your feet shoulder width apart, with the tips of your knees facing forward and your knees to your toes. From the hip and thighs, lift the lever and release it from the locked position. This is the starting position. Inhale and look straight ahead, making sure your knees are in line with your toes, bend your hips and knees and squat down until your thighs are parallel to the floor. Make sure your back is at a 45 to 90 degree angle with your hips. Exhale and squat up to the starting position with both hips and thighs. Repeat. Do 4 groups, 12 in each group. Barbell hip push
sit straight on the floor with your back on a stable bench. Place a towel or shoulder pad on the hip for comfort, slide the barbell over the thigh until it is above the pubic bone of the hip joint and stay in that position throughout the setup process without allowing the barbell to roll forward or backward.. Bend your knees and move your feet until your legs are perpendicular to the ground when you lift your hips. Step firmly on the ground with your feet pointing straight ahead or slightly open. Lift the barbell from the hip to ensure that the hip joint is fully extended. If the buttocks cannot be locked, it means that the weight of the barbell is too heavy, and use a stable speed to push the barbell up. At the highest point of movement, the lower leg should be perpendicular to the ground. The most important is lumbar mechanics, which lowers the chest throughout the process to prevent the chest from arching, to ensure that the lumbar spine does not over extend and the pelvis does not tilt forward. Lower the barbell, slowly lower the hips close to the ground, but do not touch the floor, while maintaining the centrifugal tension of the gluteus muscles. Do 4 groups of 10 each. Traditional hard pull:
after the barbell is placed, move towards the barbell so that the barbell bar should be in the center of the sole of the foot. Extend your hips and knees backward, hold the barbell forward, relax your knees and open them outwards. Your hands should be just outside your feet. After holding the barbell with both hands, make sure the hips are between the head and knees. Tighten your hips, straighten your arms, and straighten your chest forward. At this time, your back will naturally straighten. Push your knees to your elbows. Tighten your whole body. Keep your lower back straight. Your head, back and buttocks are in a straight line. Your eyes are downward and slanting forward. Don’t look up. Push the buttocks forward and pull the barbell upward along the body. The barbell should be close to the body during the whole process. Do not bow down during the whole process. Keep straight. Pull up after the body straighten chest, at this time the knee and buttocks should be locked, do not intend to tilt back, excessive stretch back will cause waist injury, can have a shoulder extension action. After standing and locking for about 1 second, push the buttocks backward, bend the hips and knees, lower the barbell to the knee, let the barbell fall freely, and keep the lever in the center of the sole of the foot. Traditional hard pulling focuses on the process of pulling up from the ground, while neglecting the process of lowering. Do 4 groups with 8 in each group. Kettlebell swing:
stand with feet shoulder width apart, toes slightly pointed out, knees to toes. Place the Kettlebell directly in front of your midline. Keep your back straight and arms straight, bend your hips and knees, push your hips back and lower the Kettlebell down to your hips. Push the hips forward and swing the Kettlebell to shoulder height at the same time. Be careful to squeeze your hips but don’t over stretch them. Keep your back straight and your core tight throughout the process. Do 4 groups, 14 in each group. 3、 Gluteus stretching:
sit on the floor, straighten the left foot, bend the right leg and cross over the left leg, hold the right knee with both hands and keep the upper body perpendicular to the floor. Slowly pull the right knee to the left chest with both hands. When you feel the tightness of gluteus maximus, hold still for 30 seconds. Repeat the stretch on the other side for 30 seconds. Lunge hip flexor extension:
began to kneel on the mat on the floor. Release the left leg and take a big step forward until you are in a lunge position, making sure the front knee is not more forward than the toes. Keep your torso upright and push your hips forward until you feel the extension in the front of your right leg. Hold the position for 30 seconds. Repeat the stretch forward on the right leg for 30 seconds. Standing hip extension:
stand with your feet shoulder width apart. Lift and bend the left leg so that the ankle is just above the right knee. Bend the right knee, so that the body is in a single leg squat state, keep the body stable, and gently push down the left knee, if you can’t keep balance, you can hold the wall with your left hand. Repeat the stretch with your right leg for 30 seconds. Conclusion:
lazy people are always hesitant, beautiful people are on the way to achieve, so don’t hesitate, take action, success is the exchange of hard work and sweat! Not everyone is born to be successful. If you want to have a sexy and charming figure, fitness is really important for women. Buttocks are nurtured by sweat and nutrition. Gluteus muscle is the largest muscle group in the body. Effectively activating and stimulating gluteus muscle with heavy load can make the buttocks round in a shorter time. Stretching after the strength training of gluteus muscle can make the muscles recover and regenerate, and make the buttocks more plump. I am a cat teacher fitness, with easy to understand language to share fitness knowledge! The old fellow who feels good is concerned, praised and forwarded. Your attention, like, forward is the biggest support for my creation! thank you! Next