1. Beautiful hips
Lift and relax.
Beautiful buttock is not a single action, you need to adjust your posture first and carry out "body beauty". Because sometimes due to dislocation of cervical vertebrae, dislocation of thoracic vertebrae and lumbar vertebrae, sagging of chest, pushing forward of coccyx, fat accumulation, affecting hip shape. And "relaxing" is one of the most important basic means in "body beauty"
Specially recommended: "Nine-partition method". Stand with your legs together against the wall, and stick to the wall at nine o'clock after your body, that is, two heels, two calves, two hips, two shoulders and the back of your head. Then do "lifting and relaxing" and lifting and closing, that is, lifting and closing the knees, hips and abdomen upwards; Loose just means that the chest, back and neck are upright and the shoulders are relaxed. Don't lift your chin, feel your neck pull up and guide the whole spine in a straight line.
Lasanwei
On the basis of combing the body in place, pulling three measurements is very effective for reducing hip fat.
Special recommendation: after standing up, lift your chin up to find the tip of your nose, lengthen your neck, send your chest and neck forward, and slowly bend your upper body down. Keep your spine straight. Look at the sky above your hips and straighten your knees. Stretch your shoulders back and don't bow your head. In addition, kicking shuttlecock, skipping rope, hula hoop and so on. Both make people's bodies upward and are good for their bodies.
2. do exercise to improve your hips
Step up and down aerobic exercise
As aerobic exercise, long-term aerobic and low-intensity pedal exercise will make muscle lines more slender and effectively solve the problem of hip sagging.
Reminder: Fully warm up. Focus on warming up thighs and ankles. Replenish drinking water (preferably boiled water) in time. Drink 200~500ml of water half an hour ago. During exercise, it is recommended to drink a small amount of water every 15 minutes. After full stretching, especially the legs and buttocks.
Physical therapy ball
According to the physiological characteristics of women, effective training is carried out on the lower abdomen, buttocks, abdomen and other parts that are easy to accumulate fat. The center of gravity of the body is attached to one side of the fitness ball, one knee is supported on the mat, and the other leg is straight and parallel to the ground to tighten the gluteus maximus.
Reminder: balance should be practiced before serving, and the coach should protect you when practicing. Sitting on the ball, the angle between thigh and calf is 90 degrees.
Step 3 equip your hips
Step-cutting squat
Take the initiative to squat with your feet in tandem, stop when your legs are at a 90-degree angle, put them away, get up, change your feet, and repeat. You can do actions with your bare hands or with heavy objects, such as dumbbells and barbells.
Adduction and abduction
Adduction and abduction instruments control targets on active contraction muscles. The main action is to spread your legs outward and retract your knees against the baffle. Hip adduction is more suitable for hip abduction, and the combination of hip adduction and hip abduction is better for prolapse. Pay attention to the position of pelvis during exercise and keep the upper body upright. One group 15 ~ 20 times is appropriate.
4. Beautiful buttocks at home
Practice gluteus maximus
After the hip joint is stable, put your arms on the shoulder-width support pad, support on one knee, hold your chest and sink your shoulders, and tighten your abdominal muscles. The other leg is raised at the same level as the body. Exchange exercises left and right, with one group of 12 ~ 15 times, and the rest will not exceed 20 seconds.
Practice the gluteus medius
Similar to the action of "opening and closing mussels", the body lies on its side, its head rests on one arm, and the other arm naturally bends. My leg is bent. After the hip joint is stable, slowly open one leg upward and tighten the abdomen and hip joint. Put your hand on the gluteus maximus and feel if it tightens.
Practice gluteus minimus.
After the hip joint is stable, bend your knees, stretch your right leg forward, and the heel of your right leg touches the ground, touches the ground and touches your knees. Change direction as above.
Ass, baby, become, you,