1) Swing leg: Stand close to the back of the chair with the left side and hold the back of the chair with the left hand, which will make the exercise convenient. At this point, vigorously swing your right leg forward, upward and right, and do I0 times. Then move the chair and wave your left leg. Breathe evenly, exercise as much as possible, let the arm muscles bear enough load, and spread the legs as wide as possible. This exercise can make the buttocks lose weight.
(2) Cross-legged: Lie on the right side, with the right arm bent at a right angle, the palm down, and the left palm horizontally supporting the ground at the waist, supporting the thigh and forcing the body to leave the ground. The upper body and legs are in a straight line. Then put down your thighs and lie down on your right side. Repeat I0 times. Then lie on your left side and do the same on the other side 10 times. This exercise can make thighs and buttocks lose weight.
(3) Turn your legs: sit on the ground, bend your knees, tighten your feet, and keep your feet as close as possible to your thighs. Hold the ground with your palm from behind. In this position, slowly turn your knees to the left and right and try to touch the ground. Repeat 10-20 times. This exercise can make the buttocks lose weight.
(4) "Walking" with hips: sitting on the carpet, knees straight, hands forward, head up, right hand straight, right leg with hips forward. Then the left hand and left leg do the same action, so move forward two or three times and gradually increase the distance. Can make the buttocks and abdomen lose weight.
(5) "Half Bridge": Lie on your back with your arms straight along your upper body and your palms close to your thighs. When you count to 1, your knees will be pulled up and your feet will not leave the ground. When you count to 2, your thighs will be slightly upward, supported by your head and feet. Tighten your hip muscles, put your hands on your thighs, put your thighs down when you count to 3, straighten your legs and feet when you count to 4, and breathe evenly. Repeat 10~ 15 times. This exercise can strengthen the hip muscles. After a period of exercise, do some more complicated exercises.
Lie on your back with your feet on the edge of the chair, arms straight along the upper body, palms down. When you count to 1, your hip muscles are tightened, your thighs are slightly raised, your head and feet are supported, and your hands are close to the ground. Hold this position on the count of 2, and lower your thighs on the count of 3. Count to 4, keep your legs straight and breathe evenly. Do 10- 15 times.
(6) Holding support: lying on the ground, legs together, head up, chest out, elbows slightly bent, supporting the ground, quickly turning left, legs scissors-shaped. Return your palms to their original positions and put your legs together. Then do the same thing to the left. This exercise is repeated 5- 10 times on each side. Don't hold your breath. It seems complicated at first, so if you want to do it slowly, you will devote yourself to the activity. This exercise can strengthen the muscles of the buttocks and thighs.
As you get older, you will spend more and more time sitting, so it will be difficult for your hips to accumulate more fat. Here is an exercise method, which can keep the elasticity of hip muscles by practicing once a day and asking questions for minutes in each session. After three weeks of practice, your gluteal muscles and gluteal shape will be improved.
The first section squats and kicks
Stand up straight, feet apart, abdomen in, hands akimbo. Bend your knees and squat as much as possible, but don't lower your hips than your knees. Get up quickly and kick one leg as high as possible to your side. Squat down and do the same thing, kick the other leg. Legs alternate 1 min.
The second quarter hip movement
Stand up straight and put your hands on your waist. Tighten the hip muscles, slowly lift one leg backwards (the foot is more than ten centimeters off the ground), put it down (the foot does not touch the ground), and then lift it backwards. Repeat 10 times. Change legs and do it again 10 times. Do it more than twice.
Section 3 Hip-lifting Exercise
Lie on your back on the ground, put your arms flat on your sides, and put your feet against the wall so that your waist touches the ground. Tighten the hip muscles and lift them a few centimeters off the ground. Put them down. Repeat it 30 times
Research and practice show that by doing various weight-loss exercises, you can quickly change your body shape and make your body healthier and younger. The following is the method of hip weight loss exercise for your reference. Friends who need to lose weight, maybe this is just right for you!
Exercise 1: Hold a fixed object by hand, tie a sandbag or other object at the ankle joint (the weight is self-determined), and do the back swing exercise with alternating legs straight at a certain rhythm, and do four eight beats at a time.
Exercise 2: Lie on your side, put your hands under your head, straighten your legs, raise your toes outwards, keep your arms still for 1-2 minutes, then turn your other leg to 180 degrees and do the same action, and repeat twice for each leg.
Exercise 3: Kneel down, hold your hands on the ground, raise your head, swing your legs alternately to the extreme, and do four eight beats at a time.
Exercise 4: Raise your posture, put your hands on your sides, bend your legs and lift your hips, and do hip lifting exercises at a certain rhythm. Do two sets of four eight beats at a time.
Exercise 5: Kneeling, hands on the ground, legs bent sideways, legs alternating, do four eight beats at a time. (From: Weight Loss Fitness)
Hip slimming massage:
1. Press and rub the depressions on both sides of the buttocks and the middle part of the horizontal stripes of the buttocks with your thumb. This is the part of the bladder circulation of the foot. Stimulating these parts can reduce the accumulation of fat, and the intensity can be stronger.
2. Knead the muscles behind the thighs with both hands and five fingers.
3. Knead and squeeze the muscles of the buttocks repeatedly with the palm of your hand from top to bottom, which will have a good effect for a long time.
4. When standing, talking, sitting and lying down, do the action of lifting the anus, shrinking the anus and holding the leg. It will be better if you cooperate with other hip aerobics. This can not only reduce the accumulation of fat, but also reduce the occurrence of hemorrhoids.
Hip slimming exercise:
1。 Lie on your back, knees to your chest, hands flat, shoulders close to the ground, hips slowly turn right, so that your knees are as close to the ground as possible, and your head is facing.
Turn left. Exhale and return to your original position. Repeat the above actions in the opposite direction after inhaling again. Repeat 10 times the next day, and gradually increase the number within 30 days.
Increase to 25 times.
2。 Inhale and let your muscles contract as your hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. protect
Keep the posture unchanged 10 second. Exhale and lower your body slowly. You will feel that every vertebra is relaxing. Repeat 2 times and gradually increase to 5 times.
Lift your legs back.
1。 Lie on your stomach with your hands flat on your sides and palms down. There is a cushion on one cheek. Until the feet are separated by about 15 cm. Inhale and contract the hip muscles.
2。 Toe forward and lift your right leg about 15 cm off the ground. Keep the posture unchanged 1 sec, and then put down your right leg. When doing this, your hips must always rest on the mat-
-It's more important than the height of your legs. The right leg repeats 10 times, and then the left leg repeats 10 times, gradually increasing to 50 times.
Kick the calf
1。 Lie prone, bend your arms, and your palms are shoulder height. At the same time, the palms and arms are pressed down to the mat, so that the legs are off the ground at the same time 15cm.
2。 Keep breathing. Contraction hip muscles, legs kick like swimming. 50 times for each leg, gradually increasing to 100 times.
Kneel down and kick.
1. Kneel down with your hands and feet shoulder height. Knees are 20~30 cm apart. Straighten your right foot and lift it to 30 cm from the ground.
2. Keep breathing and lift your right foot 25 times. Repeat the same action with your left foot. The left and right feet are 25 times and gradually increase to 50 times.
Bend down and kneel.
1。 Kneel with your hands and feet. Inhale, bend over, and put your forehead against your knees. Move your right knee close to your forehead.
2。 Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). suck
Qi, restore the right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and should be closed when arching.
Hip muscles contract. The left and right legs are repeated 10 times, gradually increasing to 25 times.
Compress the buttocks
1. Kneel down, hands drooping, palms stroking thighs.