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has a rich, the hip is quite outstanding in each of the women look forward to.

hip muscle tissue developed as a result, after training, will be able to make the hip muscles have been strengthened, and become good-looking appearance. The following three methods are effective in practice at home.

1. Step exercise: standing on one foot away from the stage, and then step on one foot, leg extension force, to lift the body, while another one of his legs off. Pay attention to only one leg strength. May turn to do or do one leg, 10-20 for a group and do Section 2-3. To increase the difficulty level can increase height.



2. Bridge to practice: lying in bed, hands on both sides of the body, legs bent 90 degrees forward to the soles of his feet. At the beginning of inspiration, there is no movement, breath when the buttocks and waist up, feet and shoulders to support the body, tightening the buttocks, when they lay down their breathing. When the arm exercises to relax, the main force on the hip, 10-15 for a set, 2-3 practice group.



3. Clam-training: side in bed, a mattress side of the curved arm, head resting on a small arm, one hand extended, palm of your hand on top of the hip. At the same time, legs, feet close together and knees bent 90 degrees. When the action did not inhale, when to breath at the top of the legs up, and lie down until the body in the same plane, the legs should not be separated, but separate from the knee, such as opening and closing of shellfish like Hebang. Repeatedly to do for a group of 10-20 times, the practice side of the two groups.



action more than once every 2-3 days to practice if they feel they can not be completed, only one of the train movement. Need to be reminded that the practice more than just work the muscles of the buttocks, hips will not be allowed to reduce the fat. Therefore, if the practitioners of hip fat, in addition to local muscle exercises, but also combine aerobic exercise, body exercise, if it wants to achieve good results.   (An Hongbo)