1, cross-legged hip lift
Practice method: lie on the right side, bend your right arm at right angles, palm down, and stick your left palm on the ground in front of your waist; Lift your body with your supported thighs, let your legs leave the ground, then put down your thighs and repeat the exercise 10 times. Lie down on the left and practice.
Practice times: this group of movements is repeated 10 times every day, and there is no rest between groups as far as possible.
Step 2 squat on one leg
Practice method: stand, feet together, arms straight forward to shoulder height, but the right foot is almost raised; Sit back in place, as if there is an invisible chair under you, stop breathing for three times and return to the original position.
Exercise times: each leg is 10 times, and 3 groups are repeated.
3, vertical dumbbell squat
Practice method: place a dumbbell vertically in the chest position and cover the upper end of the dumbbell with both hands; Tighten abdominal muscles, lower your body, sit back with your hips, keep your knees infinitely close to the ground, but keep your back straight and look forward. Pause for two breaths, then get up and return to the initial position.
Practice times: Repeat 10 times, and do 3 groups.
4. Swing your legs
Practice method: stand next to the chair, grab the back of the chair with your left hand, and swing your right leg forward, up and right; Then change your left leg and repeat the exercise. When you swing your legs in all directions, you should move as much as possible, keep your body balanced, and let your hip muscles bear enough load so that you can move to your hips.
Practice times: each foot on each side 10 times.
Step 5 turn your legs
Practice method: sit on the ground, bend your knees, straighten your feet, keep your heels as close as possible to your thighs, and support your palms behind your body; Slowly turn your knees to the left, and then turn to the right. Try to touch the ground with your knees every time you turn around, and don't leave the ground with your feet.
Practice times: repeat the practice in each direction 10-20 times.
Step 6 lunge sideways
Practice method: stand up straight with your legs together and put your arms down vertically. Take a step to one side with your left foot, press down on your side and tighten your hips. Then switch to your right foot and do the same.
Practice times: the action is repeated about 3 times, and the time is kept at 15 minutes.
7. Bridge hip lift
Practice method: lie flat on the ground, put your arms on your sides, and open your legs to bend. Adjust your breathing to get up, stay still above your chest, and lift with the strength of your waist. When you lift your body, your hips need to be tight, so that your body shape can become a bridge.
Practice times: Do 15 movements each time, repeat the movements 3 times, and keep the time at 15 minutes.
Hip lifting in yoga
1, cat stretching action
Kneel on the four-corner bench, straighten your right leg backwards, point your toes, and lengthen the back of your leg. Slowly lift your leg, parallel to the ground, open your left calf to the left 15 degrees, bend your right leg, slowly lift your right hand, and grasp the instep of your right foot. After maintaining balance, slowly pull your right leg up, keep breathing, do 3 to 5 groups, concentrate, then recover, and then do the other side. Finally, the baby rests.
2, snake stretching action prone
Legs together, chin down, hands behind your body, fingers crossed, inhale, slowly lift your chest up and back, exhale down, and repeat 5 groups.
3. Swallow prone action
Put your hands on your hips, palms down, legs shoulder-width apart. When inhaling, take the abdomen as the fulcrum, make the body lean back and forth, straighten your legs, keep breathing for three times, and slowly recover. Do 3 to 5 groups. Be careful not to hold your breath when you keep the pose, but to breathe. This set of movements makes you bid farewell to Crouching Tiger, Hidden Dragon and become a slim beauty. Let's study together!
Step 4 bend yoga in front of a tree
Open your feet to both sides (the width is about the length of your legs), put your toes forward, and insert your hands into your waist. Inhale, stretch your spine upward, open your hands to the side, shoulder height, and palm down.
Place the palm of your right hand on the ground, stretch your left hand upward, keep your pelvis still, and twist from the waist. Slowly raise your head, look at your left hand, open your chest and pelvis as much as possible, and keep breathing for 5 to 10 times. For people with neck injuries, just keep your head straight and don't turn your head. Inhale and straighten, then repeat this action on the other side.
Acupoint massage hip lifting method
1, press Yao Yan.
Location: 3.5 inches below the spinous process of the fourth lumbar vertebra.
Massage method: Take a sitting or standing position, make a fist, and press the waist and eye points with the protruding part of the middle finger and phalanx of both hands until there is a local heat sensation.
Efficacy: Eliminate waist and hip fat.
2. Rub eight points.
Location: On the sacral vertebra, it is divided into eight points, namely, upper, middle, lower, left and right points, which are located at the 1, 2nd, 3rd and 4th retrosacral foramen respectively, collectively referred to as "eight points".
Massage method: Take the sitting position and rub it with the palm of your hand for about 2 minutes from top to bottom to both sides of the coccyx.
Efficacy: promote blood circulation of waist and buttocks and eliminate excess fat.
3. Press the massage circle to jump.
Massage method: take a seat, press the massage point with the tip of your thumb, and gradually increase the strength of your fingers for 2 ~ 3 minutes.
Efficacy: dredge qi and blood of gallbladder and eliminate waist and hip obesity.
4. Press the acupoints on the abdomen.
Location: Behind the thigh, at the midpoint of the horizontal bar under the hip.
Massage method: Take the standing position, press the three fingers of food, middle finger and nameless finger on Chengfu point, and move it from inside to outside for about 2 minutes, depending on the feeling of local soreness.
Efficacy: prevent hip sagging.
5. Press Yinmen point.
Location: The midpoint of the connecting line between the transverse stripes of buttocks is slightly upward at 1 transverse finger width.
Massage method: press the Yinmen point with the middle finger for about 1 min, and then press and knead clockwise for 2 minutes.
Efficacy: promote blood circulation, reduce swelling, thin buttocks and thin legs.