Yoga 5 style lifting hips up

The season when the little friends wear jeans, I want to wear the jeans out of the fan, which part is the most important, you know ~ the following hip lifting action does not require tools, and does not require special venues, as long as you insist on doing this set of hip lifting The hips will slowly tilt up~

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   The first group: lifting the pelvis

   Preparing posture: Lying on the ground (mat), hands flat on both sides of the body, palms facing down, feet flat, feet are the same width as the cross.

   Exercise: Keep your head and hands close to the ground and lift your ankle (pelvis) to tighten your glutes.

   Frequency: Do 3 groups of 12 times each, with a break of 1 minute between each group.

  Recommendation: Do not let your hips touch the ground during exercise. Inhale when tightening the gluteal muscles and exhale when you relax.

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   Group 2: Lifting the knee

   Prepared posture: knees on the knees, arms on the ground, both hands are the same width as the shoulders, and the knees are aligned with the waist.

   Movement: One leg extends backwards, the curve is at a 90-degree angle, the thigh is parallel to the ground, and then the leg is lifted up while exhaling.

   Frequency: Do two groups, each group doing 8 to 10 times each leg.

   Recommendation: During the exercise, the abdomen is tightened all the way.

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   The third group: full body exercises

  Preparing posture: Lying on the ground, arms flat on both sides of the body, palms facing down, bending the knees.

  Movement: Lift the pelvis, lower back, thighs and chest. Raise one leg, keep it perpendicular to the waist, and put it back on the ground.

   Frequency: Do two groups, each of which has 10 sides on each side.

   Recommendation: Keep your hips tight, keep your neck flexible, and keep the pelvis parallel to the ground.

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  Group 4: Lower body movement

  Preparing posture: lying on the ground, with the forehead on the hand, the legs straight, and the toes hooked to the ground.

   Exercise: Tighten the right hip and raise your right leg while inhaling. Do not let your toes touch the ground when you lower your right leg.

   Frequency: Do two groups, each group doing 10 times for each leg.

   Recommendation: The waist is close to the ground, the feet are relaxed, and the gluteal muscles are tightened.

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   Group 5: Pulling the upper body

   Prepared posture: lying on the ground, the two legs are tightened and extended, and the toes touch the ground. Put your arms together behind your back and put your hands on your hips.

   Movement : tighten the buttocks, lift your shoulders behind you, and slide your hands from your hips to your thighs. Lift your head and chest at the same time. Keep it for a while, then land on the upper body.

   Frequency: Do two to three groups of 12 times each.

     Suggestion: Exhale when the upper body falls to the ground when you relax.

These 5 groups can make the hips look good, and insist on changing the jeans before and after the week. Haha, remember to stick to it~

 

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use
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