There are actually many ways to thin buttocks for a person, but the effect of thin buttocks is different for each buttocks method. For example, some methods are effective, and some methods are average. Therefore, when thin buttocks are used , It is very important to choose an effective method. So, what are the fastest and most effective ways to thin buttocks? Let's find out!
1. Squat with one leg
Standing position, feet together, arms straight forward to reach the height of the shoulders, then raise the right foot. Sit back, as if there was an invisible chair under him, and after stopping 3 breaths, he returned to the initial position. Do each leg 10 times and repeat 3 sets.
2. Jump with dumbbells in horse stride
Hold a dumbbell with both hands, hanging down at your sides, palms facing each other. Step forward with your left foot, lower your body and squat into a horse-stride. Jump up, the two legs switch quickly, the right foot is in front, the left foot is in the back, and fall on the ground in a horse step (see Figure C), repeat 10 times with both feet, and do 3 sets.
3. Walk on tiptoe with weight
Hold a heavier dumbbell (such as 4 kg) in both hands, hang it at your sides, and then stand on your heels and walk forward (if you don't have enough space, you can walk in a circle) for one minute.
4. Up and down differential pressure leg
Standing on a 15 cm high box, hold a lighter dumbbell (1 to 2 kg) in both hands and hang it at your sides. Take a step back with your right leg in a horse stance, with your knees infinitely close to the ground, while your hips lead your body to lean forward. Return your right foot to the box, change your left foot and do the same movement, repeat 3 sets of 10 times for each leg.
5. Bent the knees and shake the kettlebell
Grasp a kettlebell with one hand (or both hands), bend your knees and press your hips at a 45-degree angle to the floor, and swing the kettlebell back from between your legs when you squat. Keep your arms straight, stand up, use the strength of your hips and thighs to swing the kettlebell toward your chest, then squat down, and swing the kettlebell back from your legs.
6. Balance the ball curve leg
Lie on the ground, bend your knees, raise your hips, put your feet on a balance ball, form a straight line from shoulders to knees, bend one knee to your chest, hold for 3 breaths, then let go, put the other Bring one foot to the chest. Repeat 10 times for each foot and do 3 sets.
7. Vertical dumbbell squat
Place a dumbbell vertically on your chest and cover the upper end of the dumbbell with both hands. Tighten your abs, lower your body, sit back with your hips, your knees infinitely close to the ground but keep your back straight and look straight ahead. Pause two breaths, then get up and return to the initial position. Repeat 10 times and do 3 sets.
The buttocks are easily noticed by us, so the shape of the buttocks is very important. Many people will think about using various methods to train their buttocks. There are also a lot of hip training exercises, freehand and equipment, so do you know what are the hip equipment training exercises? Let's go to the fitness knowledge place to take a look!24696035
There are many exercise methods for how to exercise one head muscle. Of course, among the exercise methods, some methods are effective, some methods are not very effective, but no matter what method is used, there are some particular methods. So, what are the methods to exercise a head muscle? Let's take a look together below!16416257
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