First, how should a woman build her ass?
1: Stand at attention and tighten your hips.
Use half an hour after dinner, stand at attention, hold your chest and abdomen, hold your hips tightly, and pat your hands during the process. This action is very simple and practical, because tightly clamping the buttocks can exercise the loose muscles of the buttocks, and the flapping action can tighten the fat on the side and gradually narrow the lines of the buttocks.
Step 2 inflate your ass
Can you lose weight by pouting your ass? Of course, this is the fastest way for lazy people to lose their fat ass.
First, keep the calf and thigh in a 90-degree range, and put your arms on your thighs. This butt-pouting exercise method is specifically aimed at the fat at the junction of buttocks and thighs, which can make the lines at the two places clearer and have a good effect on the roots of thin thighs.
3. Leg pulling method
Stand up straight, kick your right leg backwards, and hold your right instep with your right arm. At this time, you will feel a sense of tightness in the front of your thigh. Hold this action for about 20 seconds, then change legs and repeat.
This action can not only lift the buttocks, but also tighten the muscles on the front side of the thigh, which can be described as killing two birds with one stone. Stick to it for a week, and it will have better results!
4: Inverted legs
Lie on the bed, lift your hips with your hands, and keep your legs straight at 60 degrees to the ground for 30 seconds. Rest before continuing 10 seconds.
As long as you keep your legs straight, this action can effectively lift your hips. Compared with other sports that change the body's center of gravity and blindly lift the buttocks, this posture of stretching the legs upside down can tighten the fat of the buttocks in one step and achieve the effect of thinning the buttocks and lifting the buttocks.
5. Hip friction
There is an acupoint called Chengfu in the middle of the hip fold line. Regular massage of Chengfu point can activate the meridians of buttocks and achieve the effect of tightening and lifting buttocks.
On weekdays, you can lift your hip circumference by hand and massage this acupoint intentionally. The important thing is to stick to it and get results soon.
Second, how to lose weight on women's buttocks?
1、
sports
Action 1: Start with something simple. Please lie flat on the ground with your knees bent and your feet on the ground. Then the hips stand up to the maximum (preferably until the waist and thighs are in line) and then fall back. Group 3 repeats this action 20 times.
Action 2: Lie on your side on the floor, support your upper body with your elbows and bend your calves. The upward leg is straight and forms a 90-degree angle with the body. Then lift it up and put it down, and repeat 2 groups 20 times on each side.
Action 3: As shown in the picture, please lie on your side on the floor. Your knees are at a 90-degree angle to your upper body. Lift your thighs and then put them down. Notice that your feet are always in contact. Group 2 repeats this action 30 times.
Action 4: As shown in the picture, please lie flat on the floor. Your legs are at a 90-degree angle to your upper body. Lift your thighs up and try to pay attention to your feet. Repeat this action 30 times.
2
、
dietary respect
1, scientifically arrange three meals a day
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs. This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3. Eat more and eat less
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Edible fiber
Dietary fiber can reduce weight: fiber can hinder the absorption of food, and it can absorb water and expand in the stomach, which can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
5. Drink water or soup in moderation.
Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism. Drinking soup is good for human health. It is found that soup is a good appetite suppressant. So some obese people use soup to lose weight.