[Reprint] a few tips to make your own sexy Alice hip _ kuai hu sucking pain

Classification: fitness-Wen the original donate car ny address: a few tips to make your own sexy Alice hip author: Zhu Xiaohcapital one bankui with pretty hip-Kiu, is all the beauty dreams, not everyone is a natural beauty, but we can use the exercises to shape thnew york medical malpractice lawyers e day after tomorrow perfect butt. Fashion men and women, the following tips to let you easily have black butt: 1. shear step crouched stand, one leg forward stride, feet after a previous. Body perpendicular to squat, to size legs into a 90-degree angle when stopped down, get up, foot duplication. Each weight compound do 15-20. This action can increase with dumbbell training for strength! 2 viewed:. weight Crouch stand, cut back to his feet and hip width, holding a dumbbell. One leg forward stride, feet after a previous. Body perpendicular to squat, to size legs into a 90-degree angle when stopped down, get up, foot duplication. This action can Freehand (action 1) 3. dip after lifting his leg brace dipping brace, legs bent 90 degrees to the elbow and knee to lift the right leg at a 90 degree, carried on. As last time, still hard for 10 seconds. To prepare the repeated gesture, each group of 15-20. And then to the left leg and then do it again. 4. leg lift: sitting in on oblique 45 �� leg lift , on the plane, sitting legs allow entire soles withstand heavier plate on the underside. Double pedal play pedal, loosen the leg lift machine locking mechanism, but be careful not to lock the knee. Slow devolution, knees that thigh touching the breasts, knee room of about 90 �� angle. Press the pedal Cadence, return to starting position. Repeat 10-15 times. 5. supine very hip, back, legs bent, feet slightly apart than shoulder width. Hip stand firmly upward, gluteus shrinkage, attention back to not fork. To prepare the posture, weight compound do 15-20. 6. pull the stand legs hard, feet and hip width. Forward flexion body, slightly bending your knees. Two hand grip barbell or dumbbell, from slightly wider than the shoulders. Let the barbell with friends legs down to the knees, lower back muscles contraction, turn on after you stand up to the body. Repeat 10-15 times. You can also do this straight leg movements, known as a "straight-leg hard pull" butt exercise look better, but is also easy to increase the probability of low back injury. 7. stand back kick stand, on the one hand on the hips, hand holding the arm, a leg prior to Outrigger, focus moves to the support of the foot. And then another leg straight leg kick back, the legs hard to kick back and to the highest point, pause, slowly extended knee to restore to original state, alternating the two legs. Each edge is 15-20 times. This action can also lie on the bed. Weight compound do 15-20. 8. give the prone leg bent: prone on the bench, so that your knees to reveal one end of the bench. Put your feet on the bezel and the entire action process. From the position of the legs straight, doing leg bending lifting movements, make your heel close to the hips. At the highest point of the Department to do full contraction. Repeat 10-15 times. 9. lift leg very hip and elbow joints back support in bed, right leg straight forward while hip stand up. Repeat the restore, 15-20 times. Replacement leg to repeat. 10. squat feet natural open, distance and heel side with wide shoulders, legs to the knee squat, does not exceed the toe. Deep negative weight Crouch is all training weight maximum, it has protection equipment shelf for training safer, mountain climbing, skating, climbing stairs, the mission was to jump, and other outdoor sports training to the gluteus maximus plastic is very good you may act according to own actual situation to select indoor or outdoor of training actions. ף���PPԽ��Խ�е��ԣ�Խ��Խ�Ը�����ͼƬת�ԡ����������ҽ̲ġ���ͨ�������õġ����������ҡ��������wbr>��ص���������Լ����������̤�ཡ��Խ���Ӧ����������ռ�����ѵ��������Ҫ�����14�����ɽ���wbr>ÿ��һ�����������07������ھ���Ƶ�����ٱ�����Ƶ