Squat exercise can effectively relieve the weight loss of hip muscles. In life, in order to reduce the excess fat in the buttocks, many women will use squat exercise to exercise. Squat exercise can make your buttocks muscles firmer. Let's share squat exercises to effectively relieve hip muscles and lose weight!

Squat exercise can effectively relieve the weight loss of hip muscles 1 1, lunge squat.

Practice method: separate your feet about the distance between the soles of your feet, keep your upper body upright and stable all the time, and raise your hands or droop naturally. Inhale and squat in a lunge position, with the front legs and thighs roughly parallel to the ground. Then exhale and return to the starting position.

Exercise function: adjust the distance between the feet before and after, so as to strengthen the corresponding parts. The distance between the front and rear feet becomes smaller, which has obvious effect on quadriceps femoris exercise. The distance between the front and rear feet becomes larger, which increases the stimulation to the buttocks and the back of thighs.

2, wide distance squat

Practice method: the distance between your feet is wider than your shoulders (as wide as possible). Turn your toes out as far as possible, and turn your knees out when you squat. When squatting, don't exceed your toes with your knees and sit back with your hips. If you feel that the stimulation is not enough, you can carry a proper load (a bundle of books in your hand). When squatting and getting up, the back must be straight and slightly raised to prevent waist injury.

Exercise function: This exercise method exercises the muscles of buttocks and inner thighs very much, and has a good effect on beautiful buttocks.

3. Working squat method

Practice method: As the name implies, when working on weekdays, such as choosing vegetables and washing clothes, your lower limbs are separated, your feet are shoulder width apart, your knees are close to your chest, and your hands are clasped. You can work at any time as long as you don't feel tired.

Exercise function: Work squat is more suitable for women. Usually, they are more concerned about their body shape. When squatting, you should squeeze your abdomen with your legs, which can reduce the growth space of fat and achieve the effect of losing weight and shaping.

4. Combined Squat Method-Back-to-Back Double Squat

Practice method: the practitioner puts his toes together, his feet together, his back together to keep balance, and then squats slowly. The practice time can be gradually extended from the initial 3 minutes to 10 minutes, and the number of times is unlimited.

Exercise function: combined squat is more suitable for couples to practice together. This squat not only exercises the muscles of the lower limbs, but also exercises the muscles of the back to a certain extent, which has a good preventive and therapeutic effect on diseases such as lumbar muscle strain and disc herniation.

Squat exercise can effectively alleviate two benefits of hip muscle weight loss squat exercise:

Squat for 5 minutes to shape your hips, waist and straight legs.

In order to shape a woman's figure, it is very important to start with the correct exercise of the muscles around the thigh joints. Many people want to get tight hips, tight and flat abdomen and straight and slender legs quickly. If you can use the muscles around the femoral joint correctly and exercise well, you can easily realize this wish.

Because in the body, muscles are most concentrated near the femoral joint. Regular exercise of muscle-concentrated parts can effectively manage body shape. Modern people sit for a long time, exercise less, and have fewer opportunities to exercise muscles. So if they just lose weight, they still can't shape a symmetrical figure.

By squatting, you can fully move the muscles around the femoral joint. Effectively moving the femoral joint can not only exercise the "internal rotation muscle" on the inner thigh, but also exercise the "gluteus maximus" and improve the hip line. If you find it difficult to squat, you can start with exercise, or do squats to strengthen the "internal rotation muscle". It is a very effective way to lose weight by moving the femoral joint to exercise the whole body.

Introduction to Squat Movement:

By exercising the muscles around the femoral joint, you can exercise the "internal rotation muscle" on the inner thigh, improve the hip line, and exercise the hip muscle group at the same time, which can make the hip shape more beautiful and firm. This action can also effectively stimulate lymph and effectively improve the problem of leg edema.

1, imagine yourself standing with your back against the wall and your back straight. At this time, keep the heel, hip, scapula and the back of the head on the same vertical line. Consciously leave a gap at the back of the waist, which can probably be put into a palm. At the same time, open your feet, the distance between them is shoulder width, and stand in such a basic standing posture.

2. Keep your arms straight forward and parallel to the ground. Push your hips down diagonally, just like you bend half of your body from the femoral joint. At this time, the upper body posture remains unchanged, the back cannot be bent, and the ribs and shoulder blades are pulled down.

3, and then 2, the hips are further pressed down until the thighs are almost parallel to the ground, as if to make the top of the head and hips close to each other. Pay attention to the movement of your knees when your hips are down. The inside of the knee should be tightened, and try not to protrude forward beyond the toe position. Then, slowly return to the posture of action 1 Repeat the action of 1 ~ 3 10 times.

note:

Pay attention to two points when pressing the buttocks. First, don't bend over. The upper part of the body is forced to straighten forward from the knee joint to avoid hunchback. Second, the knees should not protrude forward or too inward. It's best to keep them on the same vertical line with your toes.