How to eliminate excess fat in buttocks? Many people in life will do exercises to tighten their bodies. Once there is fat on the buttocks, it will look strong, so some people want to improve their buttocks through exercise. Let me share their ways to get rid of excess hip fat?
Methods of eliminating excess fat in buttocks 1 hip lifting exercise
Step 1
1. Bend your knees to both sides, open the femoral joint, close the thigh, fit the soles of your feet, hold your ankles in a fixed position with both hands, abdomen and chest, face forward, press your knees to the ground as much as possible, and fully open the pelvis.
2. Hold your ankles with your hands, keep your legs pressed down, and bend your upper body forward slowly until your waist and abdomen are completely pressed down and your head is lowered. Then bend your elbows with your hands, and put your upper and lower arms together. Repeat several times up and down.
Second step
1, knee-high, hip sinking, slightly larger, so that the left and right thighs form a downward concave curve, the upper body leans forward, and both hands hold the left and right ankles.
2, with the heel as a fixed point, move the body back and forth left and right, and the soles of the feet will be brought up.
Third step
1. Lying on the ground, legs together, abdomen, whole body stretching, completely close to the ground, arms beside you, palms straight against the ground.
2. Close your eyes, bend your knees and fold your left leg in the upward direction, fold your calves and thighs, hold the parts below your knees with your hands, and do it left and right several times.
Fourth step
1. Bend your knees to both sides, open the femoral joint, and sink your hips, so that your left and right thighs are in a straight line, keeping balance with the ground, perpendicular to your calves, your upper body leans forward slightly, and your hands are on your knees.
2. Keep the posture of the upper body and hands, the position where the thighs and hips are lowered, and move the body left and right with the heel. When the body moves to the right, the angle between the right thigh and calf decreases, while the left thigh and calf increase. The sole of the foot is off the ground and the heel is used as a fixed point.
Step five
1. After your knees lie flat, lift your hips and tighten your muscles, so that your upper body and thighs are in a straight line, your feet are close to the ground, your arms are straight, your palms, the inside of your arms and your shoulders are close to the ground, support your body and keep your posture for 5 seconds.
2. Then suddenly move away from the upward lift, the hips are slow and calm, and then lie on the ground, close to the ground, the angle between the thighs and calves is reduced, and the whole body is relaxed. Repeat the hip lift 3-5 times.
Step 6
1. Stand with your feet shoulder-width apart, knees straight, upper body folded and chest out, hands on your head, arms bent, elbows naturally open.
2. Hold your head with your hands, take a big step forward with your right leg, bend your knees, your thighs and calves are at 90 degrees, and your hips are slightly heavy, which drives your left leg to bend your knees, lean forward, your heels are geographical, your upper body leans forward slightly, and your pelvis drops vertically. Keep breathing, regain your stance and repeat the action several times.
Ways to eliminate excess fat in buttocks II. The function of eliminating hip fat.
1, squat jump
Target: Hips, thighs
Answer: Keep your feet apart, hip width apart, squat down, and bend your knees 90 degrees.
B: Then straighten your arms, straighten your legs, jump, and return to the starting position.
Ab is a set of actions, and 10 is repeated.
2. Cut down trees
Target: shoulders, abdomen, buttocks
Answer: Keep your feet apart, hip-width apart, grab an 8- 10-pound dumbbell with both hands and put it on the inner thigh, then squat down with your knees at 90 degrees to the ground.
B: Keep your elbows slightly bent, stand slowly, lift the dumbbell over your head, and then return to the starting position.
Ab is a set of actions, 10 sets are done continuously.
Step 3 jump forward
Objectives: Hip flexibility, thighs and calves.
Answer: Stand with your legs bent 90 degrees, then bend your right leg forward and your left leg backward.
B: Then, the body jumps upward, while the arm is forward, the elbow joint is still bent at 90 degrees, and the legs jump in mid-air, like scissors legs.
C: After the jump, return to the posture that the left leg bends forward and the right leg bends backward.
Abc is a set of movements, do 10 sets and change legs.
Step 4 stretch on your stomach
Target: back, legs
Answer: Feet apart, hip width apart, back bent down, legs straight, hands touching the ground, 8- 12 inches away from legs.
B: Put your hands forward in a push-up position, and then slowly move your legs to the position of your hands.
5. Lift your legs high
Goals: abdomen, hip flexibility, hip.
Answer: Put a mat 12- 14 inch high on the ground and step on it with your left foot.
B: Then lift your right leg, bend your knees to be parallel to the ground, then return your right leg to the starting position, and then switch legs for practice.
Ab is a set of actions, do 10 sets. If you want to increase the difficulty, you can hold a 5- 10 kg dumbbell in each hand.
6, one leg forward
Goal: Exercise hips and thighs.
Answer: Hands rested on her hips, right leg forward and left leg backward, and knees kept at 90 degrees from the ground respectively.
B: Go back to the standing position, then bend your right leg to the right and straighten your left side at the same time.
C: Then the left leg moves forward to keep the knee bent and the right leg bent backward.
Abc is a set of movements, do 10 sets, and then change legs. Keep your neck and spine in a straight line throughout the movement.
7. Power Jump
Target: Hips, thighs
Answer: Raise your right leg as high as possible and raise your left arm above your head.
B: The left leg is straight, and the elbow of the right hand naturally bends upward. Change your right foot and continue to jump after landing.
Ab is a set of actions, 10 sets are done continuously.
8, one leg extension
Target: Hips, thighs
Answer: Put your left leg in front of your body, bend your knees and straighten your right leg as far back as possible.
B: Bend your back forward, try to touch your left leg, and put your forearm horizontally on the ground.
How to eliminate hip fat lines
Exercise can dilute fat lines.
Reduce the intake of animal fat: Eating too much cream or cheese will not only make the blood tend to be acidic and make people tired easily, but also make the fat accumulate in the lower body, which will make the buttocks bigger and the lines longer.
Therefore, it is best to use protein, such as soybeans, or low-calorie and nutritious seafood, which can promote metabolism and body fat consumption. At the same time, try to use corn oil, olive oil and sunflower oil instead of animal fat. Both contain a lot of unsaturated fatty acids, which can make you care about beauty and health.
Running can dilute fat lines: running can fully exercise hips and thighs, help local fat to be converted into muscles, and dilute fat lines on hips and thighs. You can do it on the accelerated treadmill in the gym, adjust the resistance from the second gear to the third gear, and raise the seat appropriately. When sitting, the hips are slightly inclined to the back of the car seat. Of course, you can also jog or speed up running outdoors. Aerobic exercise can promote the metabolism of the body and eliminate waste.
Hip compression and contraction method: lie on your back on the floor, bend your legs, put your hands flat on your sides, lift your hips as far as possible, and contract your hip muscles. Lift your hips, hold them for 3 seconds, and then slowly lower them. This group of movements is repeated 15 times and practiced 3 times a week. After 4 weeks, your hips will be obviously tight and your fat lines will be reduced.