1, daily hip lifting method
1, the cat's ass is up
Step 1: Let your elbows and knees touch the ground and pose like a cat.
Step2: Lower the upper body slightly so that the position of the head is slightly lower than that of the hips. The right leg is straight back and forth, so that the whole leg becomes a diagonal.
Step 4: Apply a little force on the right ankle to keep the thigh in a straight line.
Step 5: Keep this action and hold your breath for 5 seconds, then return to the preparation posture.
Step 6: After repeating 7 times, do the same action on the other side.
2, half squat action
Inhale: Keep your legs shoulder-width, knees and toes facing straight ahead, keep your upper body straight, and slowly press your hips down so that your thighs are parallel to the ground. Put the whole body weight on the heel and stretch the thigh and hip muscles.
Exhale: Stand up slowly and clamp the thigh and hip muscles at the same time.
3. Kneel down and turn your legs.
Frequency: 20 beats in each direction.
Kneel on all fours, with your right knee off the ground, and clamp your right thigh and calf together.
20 laps outward, 20 laps inward, and the same for the left leg.
Keep your body stable when you rotate, and your upper body will not shake.
Step 4 exercise on the stairs
Climbing stairs can not only thin legs, but also lift hips. If you don't want to climb stairs, you can do it at home. Choose a stable chair that can support your own weight, stand in front of the chair, put your left foot on the center of gravity of the chair cushion, and lift your right leg when standing on the chair, with your calf and thigh at 90 degrees. Go back to the floor, land your feet gently, and repeat the action with the other leg. Repeat 15-20 group. The most important thing to do this hip lifting exercise is that the height of the steps should be enough, so as to exercise the hip muscles.
2, the method of massaging the buttocks.
1, prone position
The massager standing on one side puts his hand on the outside of the massaged person's hip and pushes it inward, while the massaged person contracts the gluteal muscles hard. Repeat 15 times. Then, the massager presses the buttocks of the massaged person by hand, alternately pressing from left to right, repeating for 5 minutes, and then rubbing the buttocks with the palm until the skin is hot.
2, lateral position
The masseur pushes his hands down from the sacrum to the thigh, alternating left and right for about 15 times, and then rubs his fingers around the acupoints for about 1 minute until he feels sore.
3. Chengfu point
As for the problem of improving hip sagging, a very important acupoint is "supporting". There is one on each side of this acupoint, which is located in the center of the horizontal bar at the bottom of the hip line. Pressing the motorcycle can not only dredge the meridians and activate the bones and muscles, but also stimulate the contraction of gluteus maximus. After five minutes of professional shiatsu massage, you will feel your hips slightly raised. In particular, it should be noted that the acupressure support should be divided into two stages. First, the acupoints should be pressed vertically, and then the finger force should be hooked, so that the effect can be fully achieved.
Step 4 draw a circle and rub it
Make the palm into a mountain shape, and then rub it around the waist. When rubbing, the palm of your hand should surround your hips and rub inward and upward in an oval way along the outside of your hips. Repeat 5-6 times.
5, the rubbing of fat
There may be a lot of fat in the buttocks, but the position of accumulation is not ideal. Grasp the excess fat on the buttocks, leave it for 4-5 seconds after grasping, then release it immediately, and then pinch it in the changing part. The choice of parts can be based on your own.