This is just a way. I'm not sure about the rest. Hope to adopt
By doing various weight-loss exercises, you can quickly change your body shape and make your body more fit.
Full of youthful vitality. The following is the method of hip weight loss exercise for your reference. Friends who need to lose weight, maybe this is just right for you!
Exercise 1: Hold a fixed object by hand, tie a sandbag or other object (self-determined weight) at the ankle joint, and do the back swing exercise with alternating legs straight at a certain rhythm, and do four 8-beat exercises at a time.
Exercise 2: Lie on your side, put your hands under your head, straighten your legs, raise your toes outwards, keep your arms still for 1-2 minutes, then turn your other leg to 180 degrees and do the same action, and repeat twice for each leg.
Exercise 3: Kneel down, hold your hands on the ground, raise your head, and swing your legs alternately to the extreme, doing 4 8 beats at a time.
Exercise 4: Raise your posture, put your hands on your sides, bend your legs and lift your hips, and do hip lifting exercises according to a certain rhythm. Do 2 groups at a time, 4 beats in each group.
Exercise 5: Kneeling, hands on the ground, legs bent sideways, legs alternating, do four 8 beats at a time. (From: Weight Loss Fitness) Massage waist and buttocks to lose weight This is a series of continuous techniques. Waist and buttocks lose weight early and the effect is the best. Doing this exercise after childbirth will restore your body shape faster.
(1) Feet close to hips: Lie on your back, press your heels hard, lift your hips at the same time, relax after 2 seconds, and then lift your hips with your feet together for 20 times. It can shrink the skin of buttocks and exercise the fat of buttocks and legs.
(2) Both lower limbs are extended backward: in prone position, both lower limbs are alternately raised to the maximum, * * * about 20 -30 times. It can increase muscle and exercise fat.
(3) Lifting the buttocks: in prone position, the thumbs of both hands are opposite to the index finger and middle finger, and the obese parts on both sides of the buttocks are lifted for 2 minutes on one side, which can accelerate subcutaneous tissue metabolism and dissolve fat.
(4) Hip rubbing: in prone position, rub both sides of hips with palms of both hands for 2 minutes (without clothes). It can tighten skin and disperse fat.
(5) Kneading the waist: in prone position, hold your hands in a fist shape, and knead the soft tissues on both sides of the lumbar spine with the raised part of metacarpal joint to relax subcutaneous fat.
(6) Lift air and waist: stand, put your hands into your waist, inhale and waist, and shake your hands inward 1 -2 minutes. It is intended to transform fat and exercise waist tissue.
(7) Beating waist and buttocks: standing, holding hands in an empty fist shape, and punching waist and buttocks for 2 minutes properly can speed up the substitution. This is a series of continuous techniques, and the effect is best when you lose weight in the early stage. Doing this exercise after childbirth will restore your body shape faster.
(8) Jumping exercise: standing, hands drooping, chest erect, jumping in place 1 min, which can shake muscle groups and differentiate fat. The best hip exercise posture is standing on one foot and holding the ankle. This stretching posture will not offset the effect of abdominal exercise to some extent while shaping the hip curve.
Practice: Stand and lean against the chair or wall on the right to keep balance. Lift your left foot and grab your ankle with your left hand. When your body is balanced, lift your left hip and close your knees again for 30 seconds. Repeat twice on each leg.
Incorrect hip exercises: twisting the hips without any principles is likely to cause physical strain. In order to make hips firm and avoid sagging, the first principle of diet is to reduce the intake of animal fat. Eating too much red meat, cream or cheese will not only make the blood tend to be acidic and make people tired easily, but also make fat accumulate in the lower body and cause sagging hips.
Therefore, it is best to take protein, such as soybeans, or low-calorie and nutritious seafood as the staple food. In terms of vegetables, pumpkin, sweet potato and taro are rich in cellulose, which can promote gastrointestinal peristalsis and reduce the probability of constipation, thus creating a slim and fit lower body. Moreover, the choice of nutrients is also very important. Many women have the problem of thin upper body but bloated lower body. At this time, they have to reflect on their daily diet, is it potassium deficiency.