To increase the hips in width, it is necessary to pump up muscle mass and use a number of special exercises. Perform them at least 3 times a week. After a month, you will notice that the legs and hips have become more even and rounded.
1
Stand on your knees. Clearly fix the positions of the hands, knees and socks - they must be even. Make sure that the fingers are directed forward, the elbows are located under the shoulders, and the head is on the same line with the spine. Raise the right leg and pull the sock to the head. Then lower it and attract your knee to the chest. The leg should be held on the weight. Make another 12-15 times. Change your leg and do the same.
2
Lie on the right side and run away your head. Bend the knee of the left leg. Position the foot for the shiny right leg. Then lift the right foot and pull on yourself. Strive to turn over the end of the inner surface of the hip. Fix the position for 1-2 minutes. Next, lower the leg, but not to the end. Perform 20-40 repetitions and change your leg.
3
Put your feet on the width of the shoulders. Sit down, align your back and stretch your hands forward. Hold for 10 seconds. Make sure that the hips are located parallel to the floor. Return to the starting position. Make an exercise 10-15 times.
4
For the next exercise, you will have to visit the gym. If you never trained with a barbell, do not raise the weight of more than 15 kg. Take the barbell and place the shoulders on the edge. Align your back, put your legs on the width of the shoulder and fix the position. Then begin to gently squat down. Slowly return to the initial position. Repeat 8-10 times. Watch your knees to be smooth and looked straight. During the exercise, look directly, otherwise the head can be spinning.
5
When you easily learn how to perform the above exercise, put your foot on the width, but a little wider. It is such a position that will make the surface of the hips. Try to squint as low as possible, but do not overdo it. First times make squats slowly and gently. If during execution you can not keep heels on earth (they unconsciously rise), place small bars (3-5 cm).
6
To expand the thighs in width, do the following exercise. Sit and touch the floor with your hands. Then jump sharply up. During the jump, pull your hands above your head. Return to the starting position and make a new jump. This exercise works well with the muscles, so it will help you to increase the hips in the width very quickly.
7
Combine the above workouts with waist exercises. Make straight twisting. To do this, lie on the floor and lift the top housing. Lost firmly press to the floor. Bend a bit slightly and also take off the floor. Hold for 1-2 minutes. Make 10-15 repetitions. Also make oblique twists. They are performed in the same way as straight, only during the lifting of the case should be pulled by the left elbow to the right knee, and then on the contrary.
8
During the execution of all exercises, make sure that your food has a daily rate of the protein, which is necessary for muscle growth. Eat more meat, fish, low-fat curd and vegetable food. If you don't eat meat at all, take the protein additionally. There are many manufacturers that produce vegetable protein cocktails and other quality products with protein content.
Regular exercises will help you make your hips more rounded and attractive. When you achieve the result, do not throw workouts - try to always support your body in shape.
Share advice:"How to increase the hips in the width"
About a set of muscle mass very accurately said, in fact, it is very important ... as well as food and additives. I have only Sportspert BCAAA ++ (for better muscle recovery) + protein. That's all ... this is enough, the mass was noticeably added)
0
2161
About a set of muscle mass very accurately said, in fact, it is very important ... as well as food and additives. I have only Sportspert BCAAA ++ (for better muscle recovery) + protein. That's all ... this is enough, the mass was noticeably added)