What are the ways to lift your hips?
1. Squat and lift hips-keep your legs shoulder-width, make your hands straight, parallel to the ground, and knees and toes outward. Then kneel down, so that the thigh is parallel to the ground and forms a 90-degree shape with the calf. After 8 seconds, return to the original action and repeat this action 20 times.
2, bending movement-this action is relatively simple. Stand up straight, take a dumbbell with moderate weight in each hand, put your arms at your sides, bend your knees slightly, keep your arms straight, then lean forward and keep your back straight, then slowly return to the upright position, and keep your hands vertically downward. Repeat the action 12 times as a group, and repeat 3 groups once.
3, striding on the way to and from work-commuting is also a good opportunity to lose weight, there are two trips to and from work every day, it is too wasteful not to use it to lose weight. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you. You see, there are many women striding in Tokyo station, but few of them walk with spirit and have a little doorway.
How to lift your hips quickly
1, squat with bare hands, put your hands on your waist, take a step 1.5 times the shoulder width with one leg in the direction of your toes, and keep your body upright.
2. When inhaling, squat down to the knees, exhale and stand up, and repeat this action at a speed of 2 to 4 seconds.
3. Pull hard with a single dumbbell, and the distance between the feet is slightly wider than the shoulders. When inhaling, feel hip control, move your hips backwards and bend your knees downward.
4. Attach the calf perpendicular to the ground and feel the tension of the buttocks. When exhaling, the buttocks are forced upward, and the speed moves between 2 and 4 seconds.
5. Hip abduction in a standing position, holding a stable object, and spreading your legs back at a 45-degree angle.
6. Touch the upper side of the hip with your hand when you push up hard and feel the contraction of the gluteus maximus.
The most effective way to lift your hips.
1, bow
No matter where the muscles are too prominent or not practiced at all, it affects the aesthetic feeling and looks very uncoordinated, especially the gluteus maximus, which is easily overlooked at ordinary times. When making a bow, you should lie on your stomach, palms up, feet together, then bend your knees and try your best to grab your ankles. The correct way is to lift our hands and feet and keep them for a period of time.
2. Bicycle style
Office workers sit for a long time every day and don't exercise for a long time, so the hip muscles will inevitably become flat. Regular cycling can make hip muscles get effective exercise. First of all, we need to lie on our side and support our body with one arm. It should be noted that both feet should be lifted off the ground. The correct way is to keep parallel to the ground, hang your legs, and then do cycling. Do the same exercises on one side and the other.
3. Bridge type
If you are troubled by the problem of sagging hips, it is better to do bridge, which can effectively tighten your hips and make your hips fuller. When building a bridge, you need to lie on your back, your feet are naturally shoulder-width apart, then your legs are bent so that your hands can touch your heels or ankles, and then you can lift your hips up hard and feel your muscles start to tense. Don't put it down at once when you are most nervous. The correct way is to hold your waist with your hands, pause for a while, then slowly put it down, and so on.
The correct way to lift your hips
1. Get down and put your hands under your chin. Legs are waist width apart and knees are bent 90 degrees. Lift one leg at a 90-degree angle, and then change the other leg. Slowly do the left-right exchange 30 times. You must keep practicing. If you want to be perfect and sexy, of course you have to work hard.
2. Lie on your back with your legs apart and waist width. Put your hands under your head and push your hips and waist as much as possible while inhaling and exhaling. Close your chin at the same time, and you can see the abdomen best. Do it slowly 30 times. Don't forget to tighten your chin, okay? This action can help you get rid of the trouble of double chin and also have the effect of slimming your waist. Everyone should practice hard.
3. Kneel on one knee with one leg spread out. When your feet leave the ground, make your hips as hard as possible and make your legs parallel to the ground. Hold on 1 sec. Do it 20 times on each leg. You can put a yoga mat on the ground now, which will make you feel much more comfortable when you practice.