If your goal - increasing the hips, do the exercise slowly, with maximum muscle tension. The number of repetitions in each set should be small - from 6 to 15. Start with minimum rest breaks between sets. Each set includes 2-3 sets of each exercise. Do not engage in on a daily basis - exercises with weights to perform better 2-3 times a week.
Before training mash. Do some exercises, warming up muscles or simply dance to energetic music. Restore breathing and proceed to the main complex.
Start with exercises with special leg cuffs filled with sand. They can be replaced by any heavy footwear. Stand up straight and do mahi left foot to the side. Work slowly, feeling the tension of the muscles. Do not pull the sock. Repeat the movement 8 times, do a two-minute break. Continue to exercise, take another 8 approaches. Take the same right foot.
Stand up straight and alternately lift the legs bent at the knees. Do not pull the sock, muscle strain. Repeat 8 times by two approaches on each leg.
Lie down on the floor. Slowly raise the serried feet. Socks do not pull. Fix them at an angle of 90 degrees for a moment and slowly lower. Watch for breathing. Repeat 8 times by two approaches.
From a prone position to make a stand on the blades, keeping his back with his hands and leaning on his elbows. Reduces and spreads legs to the sides. Perform each exercise slowly, twice for 8 repetitions, mandatory rest for at least 2 minutes after each.
Stand up, take a dumbbell. Raise your hands to the waist, legs keep together. Reject body back without bending the knees. Slowly return to starting position. Make two sets of 8 repetitions.
A very useful exercise for increasing volumes - squats. Raise your hands with dumbbells to your shoulders, feet slightly apart, holding the feet parallel. Slowly squat, keep your back straight. Climb. Do the exercise 6 times, rest and repeat squats.