1, slimming exercise
1. Climb stairs to reduce ass
In the exercise of thin ass, there is a simple and economical way in our daily life, that is, climbing stairs. Many people will never climb the stairs when they can take the elevator to work, complaining that they have no time to go to the gym after work. In fact, there is no need to spend that kind of money at all. As long as you climb a few more stairs every day when you go upstairs, you can naturally lose the fat on your ass. When climbing stairs, it is recommended that you climb two steps at a time, which can exercise the muscle groups of thighs and buttocks to the maximum extent and help to lose hip fat.
Leg lifts and sit-ups
Everyone knows that sit-ups are the most effective when losing weight. In fact, sit-ups are more effective when you lose weight and lift your legs. People lie flat on the ground, legs straight perpendicular to the abdomen, hands holding the head, elbows bent outward, and then slowly curl the head and shoulders on the ground, tightly close the abdomen and inhale. At this time, they must lift their hips, leave the ground, and then slowly put them back. It's best to keep their posture for two seconds. If you can lift your hips again when you do it, the effect will be better
Hip fat is a difficult point for many people to lose weight, so how to lose weight with a big ass? Is there a good way to save space and time? Actually, there is this method. After working for a period of time every day, you stand up, spread your feet shoulder-width, find a rope to step on, put the rope on your shoulders with both hands, and squat down at a 90-degree angle between your hips, thighs and calves. It takes 8 seconds to stand up at this angle. This action will be difficult to do, but it is very helpful to lose hip fat.
Step 2 Stretch after running
1, calf stretching exercise
When we are running, the pressure on our calves is the greatest, so we should stretch the muscles of our calves after running. This method is very simple. Put your hands on the wall, keep your legs apart, bend your front legs and straighten your rear legs. Straighten your feet forward, hold for 30 seconds after you feel the stretching feeling in your hind leg, and then stretch the other leg, and repeat this several times.
2, hip flexor stretching
The muscles in front of the buttocks are called hip flexors. When we lift our legs during running, part of our strength comes from the hip flexors, so these muscles also need to be stretched after running. Its practice is also relatively simple, that is, the body is kept upright, the legs are separated in tandem, the front legs are bent 90 degrees, the thighs are held by both hands, and the buttocks are moved forward at the same time, until the gluteus flexors and the upper thighs of the hind legs are stretched. This action is kept for 30 seconds, and then the legs are changed, so that it can be repeated several times.
The above is the stretching exercise after running that we want to introduce. Everyone who loves running should take a closer look! There are still many stretching exercises to be done after running, such as ligament stretching, quadriceps stretching, inner thigh stretching and groin stretching. Doing stretching exercises after running, whether slimming or fitness, can get twice the result with half the effort.