How to do hip exercises? According to the observation of life, few people will have perfect hips, and most people's hips will become loose because of no exercise. I collected and sorted out the information about how to do hip-closing exercise for everyone. Let's have a look.
How to do hip movement 1 It is not too difficult to have a beautiful hip shape. If you can continue to do fitness exercises and tighten your waist muscles, you can have a beautiful round buttocks. It is understood that there is another advantage of deducting body fat from the buttocks, which is to make the legs look longer.
Hip-thinning exercise 1: reducing buttocks and white meat
It is understood that this kind of fitness exercise can remove white meat from buttocks, exercise leg muscles and make buttocks more and more stiff.
1, lie on your side with your hands down and your heels straight.
2. Push your ass hard, while exhausting, pull one of your feet as high as possible, and keep your feet straight, about 1 second. Return to the posture 1 and extend the other foot according to the same process. Continue to do 15 to 20 times.
Note: it is not necessary to shake your ass and lift your legs, because that may lead to low back pain and fail to achieve the actual effect of fitness exercise. When you bend your knees, you should also gather your waist muscles.
Thin hip movement 2: strengthen waist and hip
This simple exercise helps to tighten the waist and hips.
1. Lie on your back, with your feet waist-wide, your knees bent, and your hands at your sides.
2. When exhaling, try to raise your waist until the breath is completely exhaled, and then return to the posture of 1. There is no need to rest in the middle. If the posture is consistent, the actual effect will be remarkable. Continue to do 15 to 20 times.
Note: Try hard every time you do it. After you get used to this posture, your ass can not touch the road, so the actual effect will be better
In fact, it is not too difficult to lose weight, but it should be noted that if you want to get very good practical results, even simple fitness exercises will only be effective if you persist. It is impossible to fish for three days and catch fish for three days. In addition, we must pay more attention to the diet, and it is best to have a balanced nutrition, so we must learn a good fitness exercise that fits the needle.
How to do hip movement II. Hip augmentation exercise suitable for thin people.
1, the method of buttock augmentation suitable for thin people is fitness ball assisted squat exercise.
Target muscles: quadriceps femoris, gluteus maximus.
Initial action: put the fitness ball between the body and the wall, close to the hips, and naturally open your feet shoulder-width. Hold the dumbbell with both hands and droop naturally.
Hip-enriching exercise steps: Move the body's center of gravity backward, slowly squat down against the fitness ball, let the fitness ball fully contact the back until the thigh is parallel to the ground, and then resume the initial action.
2. The hip augmentation methods suitable for thin people include fitness ball assisted lunge and squat.
Target muscles: quadriceps femoris, gluteus maximus.
Initial action: put the fitness ball between the body and the wall, with the hips in the upper position, the dumbbells in both hands droop naturally, and stand with your feet apart from each other, while keeping a slight squat.
Hip-enriching exercise steps: keep the center of gravity of the body, prevent the fitness ball from slipping, slowly squat down until the front legs and thighs are parallel to the ground, and resume the initial action.
3. The method of buttock augmentation suitable for thin people is squatting on one leg.
Target muscles: quadriceps femoris, gluteus maximus.
Starting action: put the fitness ball 0.5 meters behind you (it can be fine-tuned according to different heights), put one toe on the fitness ball, and remember that the sole is facing up! Squat your front legs slightly and stand with dumbbells in your hands.
Hip augmentation exercise steps: keep balance, squat down with front legs, lower your body until your knees are about 15cm off the ground, and then return.
4. The hip augmentation method suitable for thin people has side leg lifts.
Land on your knees and legs again. But this time, the right leg extends to the right, keeping a straight line with the hips;
Gently wrap around the coccyx. When exhaling, lift your right leg (still on the right side) for two seconds;
Then inhale and slowly put your legs back on the floor. Don't let your legs rest on the floor-lift them up again at once;
Do this action 25 to 50 times, depending on your own strength. The trunk is tightened all the way. Change legs and repeat this action.
5. The way to enrich the buttocks suitable for thin people is to lift the buttocks and turn around.
Kneel on the floor and support the ground vertically with your hands. Put your hands under your shoulders, shoulder width apart. Knees should be just below the hips and the same width as the hips;
Put a 1KG weight-bearing or water-filled bottle on the fold of the left leg (behind the knee) and straighten your toes;
Straighten your left leg backwards until your knees are hip height. Continue to lift your legs slowly when exhaling, and lift your legs 50 times. Be careful not to let your legs fall below your hips. Exhale every time you lift your legs. After 50 leg lifts, turn your knees clockwise and counterclockwise for 25 times.
Abdomen in the whole process, waist straight. The whole back should be as straight as a table. Tighten the gluteus maximus at the highest point every time you lift your leg or turn around.
Then change your other leg and do the same thing.
What food can enrich the buttocks?
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.
Corn oil, olive oil and sunflower oil all contain a lot of unsaturated fatty acids. Replacing animal fat with them can make you care about beauty and health.
Fish is not only lower in calories than meat, but also richer in protein, minerals, vitamins and DHA, which can promote metabolism and body fat consumption.
Water can remove metabolic waste and prevent swelling. Experts suggest drinking one or two liters of water a day, and only pure water! The so-called "fruit water" will make you unconsciously eat unnecessary additives.
In order to make hips firm and avoid sagging and sagging, the first principle of diet is to reduce the intake of animal fat.
Eating too much cream or cheese will not only make the blood tend to be acidic, make people tired easily, but also make fat accumulate in the lower body, leading to sagging buttocks. Therefore, it is best to take protein, such as soybeans, or low-calorie and nutritious seafood as the staple food.
The benefits of plump buttocks
1, the fuller the buttocks, the higher the intelligence of women.
Women's buttocks are one of the important parts to show women's beauty. But in fact, from other angles such as psychology, there are still many mysteries about the size of the ass!
American psychologists have found that the size of hips is directly proportional to people's IQ. The bigger the ass, the higher the intelligence.
This five-year study found that in the intelligence test of 276 adults, 152 people had bigger hips. The average score of these "hip breadth" is 137, which is 3 1 higher than the average score of 106 with small hips. Psychologists' research shows that the bigger the ass, the higher the intelligence. A woman with a big hip may not be as sexy and charming as a slim beauty. The psychologist said that if he had to make a choice, he would rather choose the brain than the appearance. He said that "people in hip breadth" should not be ashamed of their hip breadth, but should be happy with their size.
2. The fuller the buttocks, the longer the life expectancy of women.
In addition to higher IQ, people with big hips also have an advantage in life expectancy.
Compared with the group with the smallest hip circumference, the group with the largest hip circumference not only reduced the mortality by 87%, but also reduced the probability of coronary artery disease by 86% and the risk of cardiovascular disease by 46%.
However, although previous studies have shown that men and women with small hip circumference are at higher risk of diabetes, hypertension and gallbladder disease, the research results published in the journal by the Institute of Preventive Medicine found that for men, a larger hip circumference does not mean a healthier heart.