Fat people lose fat first.

No matter where you have plastic surgery, you should take reducing fat as the premise. If you have too much body fat, the body fat rate will naturally increase. At this time, no matter how hard you try, if the body fat rate is too high, then the body fat rate will cover up the result of body fat.

So, you must lose fat first. Otherwise, even hard exercise may lose its effect and lose confidence.

Especially for obese people, the body fat rate is often high, and it is necessary to reduce fat through diet control and regular aerobic training. If you have enough exercise time every day, you can also add the table plan to the fat reduction plan. This can not only improve the efficiency of aerobic training, but also make postures without losing muscles.

The second point:

Specific warm-up

In the process of fitness, hip training can improve the hips and waist, but many people refuse to exercise their hips. Why?

The reason is actually very simple!

Squat is the most common waist exercise in the gym, but as we all know, squat requires the participation of legs, so most people don't want to practice waist because they are worried about practicing leg muscles.

In fact, their fears are justified.

Sitting on the buttocks for a long time, the buttocks are weak, which will appear when exercising the buttocks? Leg fee? . The meaning is as follows

Hips are not well exercised, but legs are well exercised.

Therefore, before the real hip exercise, it is necessary to carry out targeted warm-up and activate the gluteal muscles. That is to say, before exercising the buttocks, you can choose some actions that are helpful to exercise the gluteal muscles, such as back leg lifting and side leg lifting, to warm up. As long as it lasts about 10 minutes, there is no need to warm up as a formal training.

In the process of warm-up, we can find the feeling of gluteal muscle strength and get good results through regular training.

The third point:

Concentrate and feel the strength of your hips.

In the process of waist training, it is easy to produce as long as you simply do actions? The price of the leg? . Therefore, in exercise, in order to improve the efficiency of hip training, we need to concentrate on feeling the contraction and extension of the target gluteal muscle.

Even if you lose fat, plastic surgery is a long process, so you must adjust your mood. In the process of training, don't give up easily even if you can't do it temporarily. Come on, practice hard is what you should do.

Having said so much, I want to prepare for hip training, so I will share a set of hip training moves today.

Don't go out to the gym, exercise at home.

Elastic band, skateboard will do. Without these devices, it can be done by hand.

Action 1:

High gluteal bridge (20-30 times)

Lie on your back with your feet shoulder width apart, put your feet on a chair or step on a high place, and gently touch the ground with your hips.

Hips up, in line with thighs and torso.

After a short pause, return to the initial state.

Action 2:

Raise your knees alternately in prone position (20-30 times)

Hands on the ground, feet back.

The action of pedaling the bicycle quickly with one foot at the front end and sliding backwards alternately.

Keep your body stable during exercise.

Action 3:

Standing posture left and right (20 times on both sides)

Fix one side of your body with an elastic band, and hold a fixture in one hand to stabilize your body (stand naturally without an elastic band)

Lift the unsupported leg to the top of the side, and then slowly return.

Action 4:

Bend over, slip your feet and lift your knees (20-30 times)

Bend down, put your hands on the ground, put your feet together and step on the skateboard.

Straighten your back, hold your body steady, tuck in your abdomen and slide your feet forward.

Stop slightly to the highest point of the action, and then resume.

Action 5:

High-rise single-legged hall bridge (20-30 times)

Lie on your back and put your feet on the yoga ball or box.

Lift your other foot, float in the air, straighten out, and push your hips up.

Actions need to tighten the core and gluteus maximus.

Action 6:

Kneel and lift your feet (20-30 times on each side)

Kneel on the mat, with your hands on the ground, your feet on the ground, and your knees supporting your body.

Tighten the iron core, lift one leg backward, lift it to the front end and stop for a while.

Slowly descend and return to the initial state.

In the process of these movements, it is necessary to maintain the quality of the movements. Rest for about 40 seconds during each exercise and train 3~4 groups at a time.

For friends who lose fat, this group needs to add about 40 minutes of aerobic training after training, which can improve the exercise effect more effectively.

Finally, continue, it will definitely improve your flat and drooping state, and let you have a perfect ass.