First, what simple actions can easily shape the hip push line? 1, squat down with your legs apart.
Left and right 10 times/group, do 3 groups. Hands akimbo, one leg in front and one leg in back. Bend your knees backwards, do squats and touch the ground.
2. Kneel down.
10 times/group, do 3 groups. Stand with your head up, legs apart, wider than your shoulders, hands akimbo. Get down on your knees and get up.
3. Bend your knees and squat.
Left and right 10 times/group, do 3 groups. Stand with your legs apart, the distance is wider than your shoulders, your hands akimbo, one leg thrown back to do cross squats, and your left and right legs are repeated.
4. Bend your knees and lift your legs.
Left and right 10 times/group, do 3 groups. Stand with your hands akimbo, your legs apart, and one leg spread back to do a knee-deep squat. Get up, take it back, and carry it aside.
5. Squat and jump.
10 times/group, do 2 groups. Stand with your head up, jump and squat with your legs apart, then jump to the center, then jump forward, jump straight to the center in a lunge posture, and repeat the action.
6, one leg hard pull.
Left and right 10 times/group, do 3 groups. Stand with your head up, put your hands on one leg, lift the other leg slightly, bend down until your body is parallel to the ground, and then slowly recover.
Second, the diet should be balanced. In addition to exercise assistance, the diet should be balanced, so as to shape the hip and leg lines and achieve a charming slim figure.
1, three meals rule, balanced nutrition.
Regular diet contributes to the stability of metabolism and sufficient nutrition, so that the body has enough nutrition to burn and metabolize fat. Just like eating well and doing well. Eating three meals a day regularly can not only provide enough energy for the whole body, but also develop good eating habits.
2. Increase protein intake.
Protein is the raw material for gaining muscle and burning fat. Supplementing enough protein during weight loss can not only improve metabolism and increase satiety, but also avoid sagging skin after weight loss. Which foods are rich in protein, such as fish and shrimp, chicken breast, eggs, bean products, milk, beef, skinless chickens, ducks and geese, etc. How much protein to eat every day during weight loss is calculated according to the requirement of 1g protein per kilogram of body weight. If you weigh 60kg, you can eat 60g protein every day.
3. Reduce foods with high calorie, high fat, high sugar and high salt.
These foods have little nutrition except that they are high in calories and fat. Eating too much will not only increase calories and oil, but also damage your health. It is suggested to give priority to foods with low calorie, high fiber and strong satiety, such as vegetables and coarse grains.