Standing at 174cm tall and weighing 60kg, such 图s are not uncommon among girls, but jiang liming's body has a glamorous appeal.
Known as asia's number one butt diva, jiang liming has enviable body proportions, but she was also of a very thin girl's body type before she got fit.
By learning about fitness and learning the moves, she has become more and more efficient in training her butt and legs and has gained the attention of the crowd. Unlike other young ladies who work out aimlessly, jiang liming has a clear goal for body building and physique development: To hit the bikini pro card.
Guided by her goal, she won the miss bikini c category at the 2015 national championships, qualifying her for a trip to brazil to compete in a butt competition, which the low-profile jiang lai ming declined.
In 2016 she competed in the hong kong bodybuilding and fitness championships and was runner-up in miss bikini, before becoming the all-round winner of the event the following year.
Regular people cannot understand the stage look of bodybuilders, unaware of the extraordinarily gruelling preparation process that contestants go through in order to present themselves at the last minute. In addition to maintaining a normal training schedule, the process includes diet adjustments, fat loss training and more.
She has persevered through all of this, and through competing in various events, she has proven her physical talent with her results, and has also gained the recognition of the judges and the audience with her hard work and sweat.
Today she is not looking for hard muscular lines, but rather focusing on enjoying the stage and being a great athlete. Where the chasing light cannot reach, she is still enriching her life with fitness and sport.
Face can be changed by medical beauty, but body needs long-term fitness and exercise to maintain. For miss dawn kang, fitness can give one a positive attitude towards life and moreover help you gain a self-sufficient life with self-discipline.
The most impressive thing about miss dawn is her exaggerated but not unattractive waist-to-hip ratio.
It is easy to see from her hip training routine that she does not use very heavy weights to hit a large circumference, but rather adjusts her movements to improve her training concentration, find a sense of hip power and complete her training efficiently.
The gluteals, originally the muscle group with the greater muscular strength in our body, need the power of the glutes to drive many movements such as squats, lifts and jumps.
Many girls' incorrect sitting posture and lazy lifestyle habits have led to hip deformation, increased fat and even caused many body image problems.
Today we share with you four movements that can be done with equipment training if you go to the gym, or unassisted if you are at home.
1. Hip thrusts
Sit your body on the floor with your feet out in front of you, spacing your legs the same as your hips. Place your upper back on the bench and place the barbell in the upper thigh position. Lift the barbell with your hands on the floor to assist your hips, stabilise your upper body and move your hips upwards to lift the barbell out. Hold at the highest point for 2 seconds, slowly lower the barbell and before it touches the ground, lift the hips upwards again and repeat to complete the movement.
2. Standing hip abduction
Lift the chest and tuck the abdomen, leaning slightly forward. Place the barbell piece on your leg and hold it in place with one side hand. With knees slightly bent, lift thighs against the weight of the barbell piece and upwards until thighs are parallel to the floor. Retract the leg, straighten the knee and complete the movement again.
3. Straight leg pull
Stand naturally with your shoulder blades tightened and hold the barbell with both hands at shoulder width apart. Push your hips back and drive your body slowly forward, lowering the barbell against your thighs. Feel the stretch in the back of your body and rise up to return to the initial position.
4. Seated hip abduction
Sit on the bench with your legs on the inside of the bar, legs together and leaning slightly forward. Keep your upper body stable and spread your legs out to the sides until they are at their fullest extent. Push against the resistance of the stopper and slowly lower your legs back together.
Reference training programme.
Hip thrust 8*4 sets
Standing hip abduction 12*4 sets
Straight leg pull 8*4 sets
Seated hip abduction 12*4 sets
(you can increase the number of sets and reps by completing 16-20 sets, 4-6 sets of each movement)
A reminder: Always slow down the pace of movement and don't blindly shock the number of reps.
For both boys and girls, using more weight in your glute workout will make your muscles feel more sore and sweat more, which may affect your workout.
Keep a small "Ice-sensitive towel" Handy to wipe away sweat and keep you fresh, so you can train more efficiently. Run, jump rope, play outdoors, take her with you at all times and don't sweat it out!
The goal of hip and leg training is not to get a huge butt and thick thighs, but to give your lower body the strength it needs to perform more coordinated and safe movements in life, sports and recreational activities.
A strong back, glutes and rear thigh muscle group will be a powerful support for your physical health.