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かいい　じゅんや/美姿勢トレーニング
かいい　じゅんや/美姿勢トレーニング

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Hip-up is 90% in order! 5 steps to change the buttocks's images(0)
Hip-up is 90% in order! 5 steps to change the buttocks's images(1)
Hip-up is 90% in order! 5 steps to change the buttocks's images(2)
Hip-up is 90% in order! 5 steps to change the buttocks's images(3)
Hip-up is 90% in order! 5 steps to change the buttocks's images(4)
Hip-up is 90% in order! 5 steps to change the buttocks's images(5)
Hip-up is 90% in order! 5 steps to change the buttocks's images(6)
Hip-up is 90% in order! 5 steps to change the buttocks's images(7)
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Hip-up is 90% in order! 5 steps to change the buttocks

Hip-up is 90% in order! 5 steps to change the buttocks

"Even though I'm training my butt, I'm tired of my back."

"When I do a hip lift, I don't feel like it's working on my butt."

In such cases, let's review the order of work rather than the intensity of training.

When aiming for hip-ups, instead of suddenly applying a load,

Arrange → Stabilize → Awaken → Raise → Use in everyday life

It is important to proceed with this flow.

STEP 1 | Prepare your posture and pelvis

If the inclination of the warped hips and pelvis is strong, the burden will be easier to concentrate on the hips and front thighs instead of the buttocks.

With a catback or pervic tilt, slowly move your pelvis and spine to create a foundation that makes it easier to apply force.

Step 2 | Stabilize the trunk

You need stability in your trunk and pelvis to transfer power to your butt.

Dead Bug prioritizes moving your hands and legs while keeping your pelvis and not bending your hips.

Step 3: Wake up your butt.

Hip lift and clamshell to create a feeling of using the buttocks.

Rather than lifting it high, the point is not to bend your hips and do it within the range of carefully applying force to your buttocks.

Step 4 | Grow your butt

Once you feel the tension in your butt, increase the load with a kickback or side line leg lift.

Let's control the range without using recoil and tilting the pelvis.

Step 5 | Make it useful in everyday life

Connect the feeling acquired during training to everyday activities such as standing, walking, and climbing stairs.

Not only the time of exercise, making a habit to move the hip joint from usual is a shortcut to a beautiful hip line.

Hip-ups are more important to continue the correct order and form than to increase the number of times.

Start with a reasonable range 2-3 times a week.

Let's save it and practice it in order in the next training 🌿

# hip _ up # butt # training home training Posture Improvement # body _ makeup

7/21 Edited to

... Read more私も以前、お尻のトレーニングをしているのに、なぜか前ももや腰にばかり疲労感が残ることが多くて悩んでいました。そんな時に「ヒップアップは順番が9割」という考え方に出会い、トレーニングの順序を見直すことにしました。 まず最初に意識したのは「姿勢と骨盤の整え」。反り腰や骨盤の傾きが強いと、お尻にうまく力が入らずに他の部位に負担がかかりがち。壁に背中をつけて腰の隙間を意識したり、キャットバックやペルビックティルトといった骨盤周りをゆっくり動かすエクササイズで体の土台作りをしました。 次に、体幹の安定を図るためにデッドバグを実践。腰を反らさずに骨盤を保ちながら手足を動かすことで、体幹がしっかり使えている感覚がつかめました。お尻の目覚めにはヒップリフトやクラムシェルが効果的で、動作の質を高めるために腰を反らさないよう丁寧に行うことがポイントです。 さらに、お尻を育てる段階ではキックバックやサイドライイングレッグリフトで負荷をかけますが、反動を使わず骨盤の傾きを防ぎつつコントロールするのが重要です。最後に、トレーニングで覚えたお尻の使い方を立つ・歩く・階段の昇降など日常動作に繋げることで、ヒップラインの変化を実感できました。 私の場合、この5ステップを週2～3回無理なく継続したことで、以前は感じていた腰や前ももの疲れが減り、ヒップアップ効果をしっかり感じられるようになりました。正しい順番とフォームで取り組むことが、回数よりも大切だと実感しています。もし同じ悩みをお持ちの方がいれば、ぜひ順番を大事にしたヒップアップトレーニングを試してみてください。日常的に股関節を動かす習慣をつけることも、美しいヒップラインへの近道です。