How long can squat hips last? People who want to lift their hips can't get around this sport. As for how long it will take to see the effect, it varies from person to person. Generally speaking, you can see a little hip lifting effect after squatting for a month, but the most important thing is to stick to it.
Girls can shape the lines of hips and waist well by practicing squat, and squat is very effective. Generally, you can see obvious changes in about half a month. Squat is a widely used training action, which is practiced by almost all athletes, but the training methods of different sports are very different. If you want to make your hips become warped, you have to use a special gluteus maximus training method. In order to achieve the purpose of lifting the buttocks, the gluteus maximus must be elongated when squatting, so that the gluteus maximus can participate in more strength when squatting.
The effective time of squat will vary from person to person, which has a great relationship with one's physical fitness and the intensity of exercise. There is more fat in the buttocks. Depending on the effect of exercise, it will take longer to practice squat. Under normal circumstances, it will take at least 3 months to see the hips clearly tilted. The number of squats should be based on your physical fitness, and gradually increase the number of squats. Generally speaking, it is recommended to do it in groups, each group 10, and 3-8 groups according to the actual situation. When doing squats, if your muscles are strong, you can also choose to squat with weight.
How to do squats to lift your hips? The standard of action is a very important aspect. Squat may seem simple, but there are still many action details to pay attention to in the process of squat.
1, imagine yourself standing with your back against the wall and your back straight. At this time, keep the heel, hip, scapula and the back of the head on the same vertical line. Consciously leave a gap at the back of the waist, which can probably be put into a palm. At the same time, open your feet, the distance between them is shoulder width, and stand in such a basic standing posture.
2. Keep your arms straight forward and parallel to the ground. Push your hips down diagonally, just like you bend half of your body from the femoral joint. At this time, the upper body posture remains unchanged, the back cannot be bent, and the ribs and shoulder blades are pulled down.
3, and then 2, the hips are further pressed down until the thighs are almost parallel to the ground, as if to make the top of the head and hips close to each other. Pay attention to the movement of your knees when your hips are down. The inside of the knee should be tightened, and try not to protrude forward beyond the toe position. Then, slowly return to the posture of action 1 Repeat the action of 1 ~ 3 10 times.
What exercise do you do to lift your hips? 1, leg stretching method
Stretching your legs sounds simple, but in fact, if you really want to lift your hips, you can't just stretch your legs! The correct hip-thinning action is to kneel on the ground, lower body, press the ground with both hands, and make a 90-degree angle with the body. The right leg is upturned and the left leg is changed about 20 times.
2. Squat method
The method of squatting and squatting to lift the buttocks is somewhat similar, and the principle is similar. Squat is a very common exercise of thin hips and thighs. The method of squat is very simple. You just need to spread your feet a little wider than your shoulders and then hold your fists together. Stand straight and squat down. Repeat this action for 20 minutes every day for about a week to see the effect.
3, military posture and hips
The way to lift your hips in a military posture may not be common, but it is actually very simple to do. In this way, you only need to stand up like a soldier, then blow your head and chest, put your hands on your waist and look ahead, then bend your knees slightly, lift your left foot, and then straighten your toes, gently, for about 30 seconds.
4. Yoga
Yoga is a very suitable sport for girls. To make a correct yoga posture, lie on the mattress and tighten your legs constantly. Stand with your feet as close to the ground as possible and your heels as close to your hips as possible, then slowly lift your hips and waist and return to the ground. Tighten the hips 10 second, and then return to the original state. Repeat this action 20 times.