Acquaint in training closely real four steps of Qu _ who stick up the buttock very much lift the hips

Acquaint in training closely real four steps of Qu _ who stick up the buttock very much lift the hips
Those women stars have faces like angels, the devil's stature on the TV, have tight sticking up buttocks real, let people envy endlessly, the following 69 network little to weave give a recommendation acquaint in training and sticking up four step songs of the buttocks health.




1,Prostrate half the circumference of the sleeve where it joins the shoulder
Movement course: Prostrate on the cushion, both arms are stretched forward. Lift the upper part of the body to the peak slowly, resumes slightly, and then reduce to the initial posture slowly. Keep the belly and following to stick on the cushion closely, don't exert oneself suddenly.
2,The prostrate arm leg is raised
Movement course: Prostrate on the mat, exended legs with thighs, both arms are stretched. Lift right arm and left leg to the peak, resume slightly, and then reduce to the initial posture slowly slowly. Then exchange to left arm and right leg. Lifting the height can increase gradually, exhale when upwards.
3,Lie supine and put up the buttocks
Movement course: Lie supine on the mat, both legs are crooked, both hands are put on both sides of body, two feet are kept flat on the mat. The heel is exerted oneself, lift the buttock slowly, and then reduce to the initial posture slowly. Lifting the height can increase gradually. Need, strengthen difficulty, can single foot land exercise.
4,The hand knee puts up the leg
Movement course: Kneel on the mat, both hands prop up the ground. Lift and stretch right arm and left leg to the peak slowly, and then reduce to the initial posture slowly. Then exchange to left arm and right leg. Keep the natural states of head and backbone. Lifting the height can increase gradually, exhale when upwards.
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