Exercise 1: Hold a fixed object by hand, tie a sandbag or other object at the ankle joint (the weight is self-determined), and do the back swing exercise with alternating legs straight at a certain rhythm, and do four eight beats 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, swing your legs alternately to the extreme, and do four eight 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 at a certain rhythm. Do two sets of four eight beats at a time.
Exercise 5: Kneeling, hands on the ground, legs bent sideways, legs alternating, do four eight beats at a time. (From: Weight Loss Fitness)
Massage the waist and buttocks to lose weight
This is a series of continuous techniques, and the early weight loss effect of waist and buttocks is the best. Doing this exercise after childbirth will restore your body shape faster.
(1) Kick the leg and close the hip: Lie on your back, press the heel and lift the hip at the same time, relax after 2 seconds, then kick and lift the hip and relax, and go back and forth 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. You can cite meat and sports fat.
(3) Hold the buttocks: in prone position, the thumbs of both hands are opposite to the index finger and middle finger, and one side holds the fat parts of both sides of the buttocks for 2 minutes. It 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: prone position, hands clenched. Press 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 the air and close the waist: stand in a standing position, put your hands into your waist, inhale and close your waist, and push your hands inward for 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, which have the best effect in the early stage of waist and hip weight loss. Doing this exercise after childbirth will restore your body shape faster.
(8) Jumping exercise: standing, hands drooping, chest stretching, jumping in place 1 min, can shake muscle groups and differentiate fat.
Best hip exercise posture
Stand on one foot and grab the ankle. This stretching posture will not offset the effect of abdominal exercise to some extent while shaping the hip curve.
Exercise:
Stand with your right side leaning against a chair or wall to keep your balance. Lift your left foot and grab your ankle with your left hand. Keep your body balanced, lift your left hip, and then put your knees together for 30 seconds. Repeat twice on each leg.
Wrong hip exercises:
There is no principle to twist the buttocks, which is easy to cause physical strain.
Correct your hip and leg lines
Have you seen the beach girl in the movie? Does the solid hip and thigh lines make you feel excited? Maybe you are not fat, but the hip lines are not obvious, and you don't feel three-dimensional, let alone sexy. Want to help yourself create attractive hip lines? The method is like this ~ this is a special sculpture of hip and leg lines. In addition to decorating lines, you can also exercise your lower abdomen ~ come and do it! (Hip and leg line shaping exercises)
1. Prepare a chair (tables and chairs can be used at ordinary times)
2. Hold your waist with your hands, tuck in your abdomen and straighten your waist, relax your shoulders and sit upright.
3. The body leans forward and bends down, and the chest leans forward to effectively stretch the trunk.
4. Stand up straight with your legs, your back straight, and tuck in your abdomen and lift your hips.
5. The left leg and the left hip are raised at the same time, which can help the hips and legs contract.
6. Put it down after counting to 3, and change legs to do the same action.
7. Squat on the chair (suspended), keep your hips slightly forward, support with waist and abdomen strength, and slowly count to 5.
8. You can do it 20 times at a time, or you can choose according to your ability.
Farewell to the era of fat hips and thick legs
Thick waist, fat hips and thick legs make many women miserable. Insist on doing some targeted exercises, which can not only make hips strong, waist strong and thigh muscles strong, but also reduce fat and promote health. Beautiful waist movement-stand with your legs apart, hold your head with your hands, turn your waist around, turn left first and then right, alternately. It can exercise the muscles of the waist and abdomen and the joints of the spine, increase the flexibility of the spine, eliminate the fat of the trunk, and treat chronic low back pain. Hip bodybuilding-stretching muscles after exercise
1. Support the floor (bed) with both hands and raise the right lower limb as much as possible.
2. The abdomen touches the ground (bed) surface, and the two upper limbs extend backward and upward, and the two lower limbs lean upward as far as possible.
3, two elbows support the ground, the left and right lower limbs alternate, try to lift.
4. Put your hands on the pillow, support the ground (bed) with your back and feet, and bow your waist.
Leg bodybuilding-exercise the inner and outer thigh muscles.
1. Lie on your right side, put your right hand under your head, hold your left ankle with your left hand, and lift your right lower limb slightly.
2. The posture is the same as above, and the right lower limb is slightly downward.
3. Lie on your left side, support your head with your left hand, and lift your right lower limb to the upper left.
4. Lie on the right side, support the ground (bed) with both hands as shown in the figure, and lift both lower limbs at the same time.
To lose weight, make your hips smaller first.
200 1-05-05 09:04:07
Why is there always a piece of meat on the buttocks after losing weight for a long time? Please get rid of these minor faults:
1. Sit in a chair like a coward. Pressure is concentrated at the end of the spine, resulting in poor blood circulation and insufficient blood oxygen supply. The best sitting posture is to sit in two-thirds of the chair with a straight back.
2. Smoking, drinking and staying up late. Bad living habits must be related to hip relaxation. Poor blood circulation, loose connective tissue, how can you ask your hips to be plump and round? Early to bed and early to rise is good for your health. From time to time, find someone to find a place to vent their depression, and a good figure is not far from you.
3. Wear briefs when exercising. When you were young, you didn't think it was bad. Don't wait until you get old, your hips will be aligned with the center of the earth because of loose elastic fiber tissue and insufficient support, which must be avoided. (Harbin Daily)
Beautify hip movement
200 1-05-05 09:04:07
For an oriental figure, the most difficult thing to lose is the fat in the lower body, especially the buttocks. Many good-looking girls have too big hips. If you are this type and your big ass is the most eye-catching thing in your whole body, then how can you not come in and take a special look at this?
Beautiful buttock trilogy:
(method 1)
* Body down, palms and knees on the ground, arms and thighs parallel.
* Slow down to 5, lift your right foot outward (like a puppy peeing posture), and pause for 5 seconds.
* Slow down to 5 and put your feet down.
* Wait until you want to do it as many times as you want before changing your feet.
* Effect: It can eliminate hip relaxation.
* PS: Keep your body straight and your legs at 90 degrees.
(Method 2)
* Body down, palms and knees on the ground, arms and thighs parallel.
* Slow down to 10, and lean your right leg forward.
* Straighten your back up again and pause for 5 seconds at the highest point.
* Return the leg to its original position at a speed of 5.
* Wait as many times as you want before changing your feet.
* Effect: Eliminate buttocks fat and make buttocks stronger.
* PS: Keep your body straight, face down, and don't lean left and right because of your movements.
(Method 3)
* Stand up straight and put your hands on the back of the chair.
* Left toe forward, right toe outward as far as possible.
* Lift the right foot backward at a slow speed of 5, and pause at the highest point for 5 seconds.
* Then put down your right foot at the speed of slowly counting to 5.
* Wait for the number of times you want to change your feet.
* Effect: It can effectively eliminate the fat on the upper buttocks.
* PS: Keep your body straight and your knees can't bend.
Operation big ass
-from "Dr. Gamma"
How important is buttocks to women? Let's put it this way: If you want to be the most attractive bisexual magnet, it's not only important to attach the admiring eyes of men to you, but also worthy of your absolute care. Japanese actor Eisaku Yoshida won the title of "Most Charming Award in Jeans" because little ass, whose two halves fit perfectly, was wrapped in jeans that couldn't be tighter, emitting burning passion, which really tickled every woman's heart. Women are still like this, not to mention the man who claims that "the senses run in front of the brain"?
Do you know why CalvinKlein jeans were red and purple in the 1970s? Of course, Mr. Ka's creativity in fashion design can not be ignored, but without BrookShields' beautiful buttocks, this fashion symbol of the 1970s will definitely be eclipsed.
In addition, many literati and artists are involuntarily attracted by "buttocks". Henry miller mentioned in the Tropic of Cancer: "I see her sitting there every night, and the round little ass is trapped in the soft sofa, which drives me crazy"; /kloc-rottrick, the painter who is best at depicting backstreet women in the 0 th and 9 th centuries, always draws white and thick beautiful buttocks. The plump buttocks are connected with nephrite's gentle thighs, which seems to be tempting to commit crimes like dripping honey ... This is why you must take good care of your buttocks, which can greatly add points to your sexy charm.
What kind of buttocks is the most perfect?
Men have different views on women's breasts. Some people like big ones, while others like small ones. But there is no such phenomenon in the buttocks. Stubby, round and firm are the three conditions for beautiful buttocks. Coupled with elastic touch and soft skin, a beautiful buttock with vision and touch can ignite the fire of passion, which is absolutely beyond your imagination! ? CoCo Lee, Lan Xinmei, Gong Ze Xishu and Marilyn Monroe, famous female stars at home and abroad, all have irresistible beautiful buttocks. They have their own ingenuity: CoCo Lee is skinny, Lan Xinmei is strong, Miyazawa is young, and Marilyn Monroe writes a story of sexy and beautiful buttocks in fashion history with her plump appearance ... Don't be too disappointed if you are born in bad conditions. Generally speaking, because of the difference in body shape, most Asian women have flat hips, unlike western women, almost all of them are round. However, making good use of some tips on diet and exercise is of great benefit to building beautiful buttocks. Moreover, compared with the need to rely on hormone secretion to promote breast enhancement, hip lifting exercise is more likely to receive immediate results. Do you regret the imperfection of your back? If you try the method described below, anyone can have a very charming ass.
Beauty buttock wars 1: beauty buttock diet
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, leading to sagging buttocks. Therefore, it is best to take soybean and other original plant proteins, 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. Furthermore, 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 and whether they are short of potassium.
Medical research shows that adequate potassium can promote cell metabolism and discharge toxins and wastes smoothly. When potassium intake is insufficient, cell metabolism will be hindered, lymphatic circulation will slow down, and it will become more and more difficult for cells to excrete waste. Coupled with the influence of gravity, water and waste accumulate in the lower body, which naturally causes bloated hips and legs. There are two main ways to solve this problem: reducing sodium and increasing potassium intake. Excessive sodium will hinder the absorption of potassium, so be sure to eat less salty and spicy, which are the sources of sodium. As for the supplement of potassium, vegetables and fruits are the staple food! Brown rice, whole wheat bread, beans and cauliflower, these foods contain a lot of potassium, which helps to eliminate excess water in the body and make your lower body more gentle and elegant.
In addition, please keep in mind the following dietary skills: try to replace animal fat with corn oil, olive oil and sunflower oil, which contain a lot of unsaturated fatty acids, so that you can take care of beauty and health. Eat more fish. 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. Drink more water. 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.
Beautiful ass fighting ii. Butt-beautifying exercise
Gul, a famous British fitness expert, proposed the following simple arm exercises:
1. Lie face down and put your head on your crossed arms easily.
2. Inhale slowly, lift your right leg at the same time, pause for a few seconds at the highest point, then slowly put it down and exhale.
3. Pay attention to press the toes down when lifting the legs, and the hips can't leave the ground. Try to raise your legs straight, and you will feel your hips tighten. ?
4. Repeat the above actions for 20 times, and then change legs. Do it once a day.
Another set of exercises is to stimulate the muscles from the waist to the buttocks, so that the buttocks are curvy and exquisite. It can not only tighten the hip curve, but also treat low back pain.
1. Lie on your back with your knees bent, your arms straight and close to your waist, and your feet open shoulder width.
2. Lift your hips and waist to make your body in a straight line and stay still 1-2 seconds.
Beautiful butt war 3: beautiful butt cover-up method
In order to beautify the hip line and show the effect of improvement and compactness, it is necessary to make good use of corset. According to different hip types, the selection principles of corsets are as follows:
Hips are big: pants with deep crotch should be selected to cover the whole hips and modify the waistline. Never choose a smaller bra, lest the fat be squeezed out, which is even more unsightly.
Hip sagging: Under normal circumstances, the fat in the thigh will also sag, so when strengthening the hip shape, the thigh part must also be considered. It is suggested to choose a corset with strong fabric and strong support.
Flat buttocks: The main disadvantage of this type of buttocks is that the curve from waist to buttocks lacks three-dimensional sense, and it is necessary to wear thick underwear to look tall and straight.
Jeans played an important role. Some styles of jeans are specially tailored from hip to thigh, which can raise the hip and make the legs look longer.
Butt Wars 4: Get rid of orange peel tissue
The so-called orange peel tissue is the phenomenon that when the growth rate of fat cells exceeds the consumption rate and then encounters metabolic disorder, too many fat cells will gather and accumulate in the subcutaneous tissue of the skin and react unevenly on the skin surface, just like orange peel.
If you want to avoid or solve the phenomenon of orange peel tissue, you can do it from the inside out. Of course, the internal aspects are healthy diet, regular work and rest, and drinking more water (note: it must be colorless and odorless pure water). Water can take away the cellular waste produced in human body through perspiration and urination, so that the microcirculation is healthy and smooth, and the lymphatic detoxification function is normalized. If the detoxification function of the lymphatic system is impaired, it will lead to the enlargement of fat cells and local swelling.
External care may wish to use skin care products and receive salon treatment. SlimmingProduct is a popular slimming product in recent years, which can make orange peel tissue invisible, but it can make skin smoother and firmer by strengthening skin metabolism. If you can cooperate with good health principles, you will get twice the result with half the effort. Remind you to use slimming products immediately after bathing, because high temperature can open pores and increase the absorption rate of skin care products. Moreover, we should insist on using it every morning and evening to get good results. Furthermore, go to the salon regularly to accept it.
How to have a beautiful ass?
In our figure proportion, the buttocks are rarely the focus of beauty, but once the buttocks are too fat or too flat, it is easy to be found by everyone and the degree of harm to beauty is not small.
If you are still young, you may not feel obvious, but with the increase of age year by year, the muscles of your hips will gradually relax and even sag severely. Is it a little late to make up your mind to start exercising your hips?
The following exercises have a good effect on beautifying hip muscle lines. Now you might as well do it together:
(1) Sit on the ground, bend your knees on your chest, clench your ankles and shake your body back and forth for 25 ~ 35 times.
(2) Sit on the ground, bend your knees and move your body with the strength of your hips, but you can't rely on the strength of your hands or feet. It must be in a suspended state. If you are not used to it at first, you can put your feet flat on the ground and move your body with your knees straight, but after you get used to it, it is best to do it completely with the strength of your hips. As long as possible, the number of times will increase slowly, step by step.
(3) Sit on the ground, kneeling with your feet like the Japanese, putting your feet under your hips, then move to the right with the power of your hips, return to your original position with the same action, and do it again to the left. If you can't balance, you can balance by swinging your hands.
(4) After lying on the ground, face up, Zhang Kaicheng sticks his hands to the ground, his knees are bent, and his heels are as close to his hips as possible. In this position, he leans his feet to the left at the same time, then returns to the middle, leans to the right again, and continues to do 12 ~ 15 times.
Create a streamlined "second half"
Too big or drooping hips will make your figure bloated. The following set of simple aerobics will completely help you get rid of this embarrassing situation.
Hip rotation
1. Lie flat with your knees on your chest, your hands flat, your shoulders close to the ground, your hips slowly turn right, try to keep your knees close to the ground and turn your head left at the same time. Exhale and return to your original position. Repeat the above actions in the opposite direction after inhaling again. Repeat 10 times the next day, and gradually increase the number to 25 times within 30 days.
2. Inhale and let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale and lower your body slowly. You will feel that every vertebra is relaxing. Repeat 2 times and gradually increase to 5 times.
Lift your legs back.
1. Lie on your stomach with your hands flat at your sides and palms down. There is a cushion on one cheek. Until the feet are separated by about 15 cm. Inhale and contract the hip muscles.
2. Toe forward and lift your right leg about 15cm off the ground. Keep the posture unchanged 1 sec, and then lower your right leg. When doing this, your hips must always rest on the mat-this is more important than the height of your legs. The right leg repeats 10 times, and then the left leg repeats 10 times, gradually increasing to 50 times.
Kick the calf
1. Lie prone, bend your arms, and keep your palms shoulder height. At the same time, palms and arms are pressed down on the mat, so that both legs are off the ground at the same time.
2. Keep breathing. Contraction of hip muscles, kicking like swimming. 50 times for each leg, gradually increasing to 100 times.
Kneel down and kick.
1. Kneel down with your hands and feet shoulder height. The distance between the knees is 20 ~ 30cm. Straighten your right foot and lift it to 30cm off the ground.
2. Keep breathing and lift your right foot 25 times. Repeat the same action with your left foot. The left and right feet are 25 times and gradually increase to 50 times.
Bend down and kneel.
1. Kneel on your hands and feet. Inhale, bend over, and put your forehead against your knees. Move your right knee close to your forehead.
2. Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. The left and right legs are repeated 10 times, gradually increasing to 25 times.
Compress the buttocks
1. Kneel down, hands drooping, palms stroking thighs.
. 2. inhale. Keep your body and thighs in a straight line, press your hip muscles with your palm, bend back and keep your posture unchanged for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times.
Create a beautiful hip circumference
When autumn comes, you can't resist the temptation of delicious food, and fat climbs up on your hips and thighs. But it doesn't matter, the following group of aerobics can help your hip muscles become strong, strengthen the line outline and increase the beauty of your hips and legs.
1. Cheating practice
Used to adjust the muscles of the inner thigh. Lie on your back and stretch your arms horizontally at both sides of your body, straighten your legs, straighten your instep, separate your legs to your sides, and then hook your instep back so that your legs are close together. Don't hunch your back when you do the action. In order to increase strength, you can gradually increase the ankle movement when your legs are apart, or tie a heavy object to your ankle. Each group of movements is repeated 20 times, and the number or intensity is gradually increased every week.
Lift your legs.
You can exercise the muscles of your hips and thighs, kneel with your hands and lie with your arms parallel to your thighs. The right leg is bent and lifted to the right, and the two arms are equally supported. Repeat leg rotation. In order to increase strength, you can gradually replace straight leg elevation with curved leg elevation, or add weight to your legs and ankles. You can also lift your legs in groups of about 20 times. And gradually increase the intensity or frequency every week.
3. Hip lift
Used to train abdominal and gluteal muscles. Lie on your back, bend your knees with your legs, put your hands on your sides, gradually raise your hips and abdomen, and tighten your hips muscles for 2 seconds. After resting for 2 seconds, repeat. When repeating the action, you can lift your legs in turn until they are straight to increase your strength. It is advisable to do 30 movements at the first level, and gradually increase the number or intensity every week.
If you insist on practicing every day according to the above plan, increase the intensity every week, and try to increase some other aerobic fitness activities according to your own situation, such as jogging, walking at a medium speed or skipping rope. Then I guarantee that you can sculpt your beautiful "third degree" without wearing any expensive body pants.
(Beijing Youth Daily)
Why do you look so loose when you are gentle? Why have you lost weight for a long time, and your ass is just that piece of meat? Have these little ass crises ever appeared in your life?
A lying wimp
Sit down, but a university asked. If you don't sit well, not only your back shape will be affected, but your hips will also deform with time. See if you have the following bad sitting habits!
Leaning back in the chair like a wimp. No! When lying on the back, the pressure is concentrated at the end of the spine, with poor blood circulation and insufficient oxygen supply. Just 1/3 sitting at the front of the chair, wrong! It is not normal to put all the weight on the small square of the buttocks without fatigue and deformation for a long time.
Standing for a long time
Don't think it's bad to sit too long and press your hips, but you can stand. No! Standing for too long, blood is not easy to flow back from remote places, resulting in insufficient oxygen supply to the buttocks, poor metabolism, and possibly a horrible varicose vein phenomenon!
Smoking, drinking, staying up late
Smoking and drinking are too stressful to stay up late, so you can walk out without hips. It has nothing to do with ugly ass. No! No! No! Bad living habits must be related to hip shape. Poor blood circulation, poor metabolism, loose connective tissue, how can you ask your hips to be plump and round?
stodge
Modern diet with high calorie, high sweetness and heavy taste is the main cause of obesity. Don't touch your hands, it's natural that fat accumulates day by day.
Wear briefs when exercising.
When you are exercising, you don't feel anything wrong when you are young. Don't wait until the pearl yellow period, the buttocks will be aligned with the center of the earth because of loose elastic fiber tissue and insufficient support.
Good living habits you can cultivate.
Sitting posture: It is a good sitting posture to sit only 2/3 of the chair, with your back straight and 2/3 of the chair full, and your hips and thighs share strength. I'm very tired. If you want to sit back, please choose a chair that can fully support your back strength.
Try to keep your legs together, and don't let the leg posture affect the pelvic shape for a long time; When sitting on tiptoe, it really complements the hip line. Yes, but try not to sit cross-legged for a long time, otherwise the blood circulation will be bad and the crisis will surface.
Standing posture: Lift the anus and legs, straighten the back, contract the abdomen and lift the air, which is a good standing posture. At this time, I feel the action of anal contraction and secretly contract my hips. Beautiful women who need to stand for a long time, please be sure to move from time to time and do the action of lifting your legs and back. /kloc-Take a break for at least five minutes within 0/hour!
Good living habits
Going to bed early and getting up early is good for your health. Refuse smoking, drink less, go to bed early and get up early, keep a good habit of exercising, and find someone to vent your depression from time to time. A good figure is not far from you.
Good eating habits
Digestible food with low salt, high fiber and low salt content can prevent the possibility of foot edema; Advanced food can maintain good gastrointestinal digestion; Honey has detoxification effect, less sugar, less calories, low greasy degree, and can also lose weight.
How to do hip slimming massage
(Beijing Youth Daily)
Women's hips, waist and chest are also called "measurements", which are one of the key parts of women's physical beauty and curvaceous beauty.
Hip muscles are mainly composed of gluteus maximus, gluteus medius and gluteus minimus, which are the main muscle groups of hip joint activities. Women's buttocks are the easiest to accumulate excess fat in the body, so massage is one of the important measures to reduce the accumulation of fat in the buttocks. The method is:
1. Press and rub the depressions on both sides of the buttocks and the middle part of the horizontal stripes of the buttocks with your thumb. This is the part of the bladder circulation of the foot. Stimulating these parts can reduce the accumulation of fat, and the intensity can be stronger.
2. Knead the muscles behind the thighs with both hands and five fingers.
3. Knead and squeeze the muscles of the buttocks repeatedly with the palm of your hand from top to bottom, which will have a good effect for a long time.
4. When standing, talking, sitting and lying down, do the action of lifting the anus, shrinking the anus and holding the leg. It will be better if you cooperate with other hip aerobics. This can not only reduce the accumulation of fat, but also reduce the occurrence of hemorrhoids.