Shaping Hip-hop 1: Gently grab the hips
Lie flat on the bed, with your legs together and straight, your arms extended back and placed on your hips. Gently grasp the buttocks with the power of your fingertips until the buttocks are slightly red. After a short rest, practice the above exercises. This simple exercise can accelerate the burning of fat in your buttocks and quickly lose a small electric buttocks.
Shaping hips 2: lifting hips
This action is very simple. First of all, keep standing. Spread your legs, then straighten your back and put your arms behind your back. Now buckle your hips with your palms, pull your hips up with your arms, and practice repeatedly until you feel hot. Doing so can help us burn hip fat and achieve the purpose of lifting hip!
Shaping Hip Lift Exercise 3: Firming Hips
Stand at attention, stand up straight, with your hands akimbo. Keep tight with the strength of your hips, slowly relax after a while, and then practice the above actions repeatedly until you feel tired. This simple exercise can make your hips firm and make your hips stand out.
Shaping Sit-ups 4: Clamping Legs
Stand at attention, keep your body straight, and hang your arms at your sides. Use the strength of the legs to clamp the legs to each other, so that the hips feel squeezed. After keeping this posture for a while, slowly return to the original posture, and practice the above exercises after a while. This exercise can make your hips firm, keep you away from fat, and make you lose your sexy ass easily.
Shaping Hip-hop Movement 5: Hip Back
Stand at attention, straighten your waist and hang your hands at your sides. Use the strength of the hips to make it lean back, keep this posture for a moment when it reaches the limit, then slowly return to the original posture and practice repeatedly until it feels sour and tired. This simple little exercise can make your hips stiff, so as to develop sexy hips.
Sports trick of shaping ass
1, beautiful buttocks
Lifting and relaxing, beautiful buttocks is not a single action, but you need to adjust your posture first and carry out "body beauty". Because sometimes due to dislocation of cervical vertebrae, dislocation of thoracic vertebrae and lumbar vertebrae, sagging of chest, pushing forward of coccyx, fat accumulation, affecting hip shape. And "relaxing" is one of the most important basic means in "body beauty"
Specially recommended: "Nine-partition method". Stand with your legs together against the wall, with nine points behind your body against the wall, namely, two heels, two calves, two hips, two shoulders and the back of your head against the wall. Then do "lifting and relaxing" and lifting and closing, that is, lifting and closing the knees, hips and abdomen upwards; Loose just means that the chest, back and neck are upright and the shoulders are relaxed. Don't lift your chin, feel your neck pull up and guide the whole spine in a straight line.
Pull three measurements, on the basis of combing the body in place, pulling three measurements is very effective in reducing hip fat.
Special recommendation: after standing up, lift your chin up to find the tip of your nose, lengthen your neck, send your chest and neck forward, and slowly bend your upper body down. Keep your spine straight. Look at the sky above your hips and straighten your knees. Stretch your shoulders back and don't bow your head. In addition, kicking shuttlecock, skipping rope, hula hoop and so on. Both make people's bodies upward and are good for their bodies.
2, aerobics beautiful buttocks
What exercise can lift your hips? Treadmill exercise, as an aerobic exercise, will make the muscle lines more slender and effectively solve the problem of hip sagging if it is practiced for a long time under the condition of sufficient oxygen.
Be sure to warm up when doing this exercise! Because this action is mainly aimed at thighs and ankles, you should also pay attention to these two parts when warming up. In addition, you should also pay attention to stretching after exercise! Last but not least, don't forget to replenish water during exercise.
Fitness ball, according to the physiological characteristics of women, effectively trains the lower abdomen, buttocks, abdomen and other parts that are easy to accumulate fat. The center of gravity of the body is attached to one side of the fitness ball, one knee is supported on the mat to maintain stability, and the other leg is straight and parallel to the ground to tighten the gluteus maximus.
Reminder: balance should be practiced before serving, and the coach should protect you when practicing. Sitting on the ball, the angle between thigh and calf is 90 degrees.
Create a little ass-lifting movement
Step 1
1. Stand with your abdomen closed, your feet together, your knees slightly bent, your hands akimbo, your eyes looking forward, and get ready.
2. Take a deep breath, straighten your feet, lift your right hip, hold it for 3 seconds and then return to the ready posture.
3. Take a deep breath, straighten your feet, lift your left hip, hold it for 3 seconds and then return to the ready posture. This action is left and right as a group, and it is repeated 15-20 times.
Second step
1. Open your left foot to one side about one meter wide, bend your knees slightly, lift your right buttock up, put your left hand on your chest, waist-high your right hand, tuck in your abdomen, and look forward. Hold this position for 5 seconds, then repeat the action in the opposite direction. This action is left and right as a group, and it is repeated 15-20 times.
2. Put your feet together, bend your right foot slightly forward, lift your left hip up, put your right hand on your chest, keep your left hand waist high, and look forward for 3 seconds.
3. After the last movement is completed, take a deep breath, keep the hand posture unchanged, slowly straighten your right foot, lift your right hip at the same time, bend your left foot forward slightly, and hold your abdomen and chest out for 3 seconds. This action is left and right as a group, and it is repeated 15-20 times.
Third step
1. Abdomen in, chest out, left hand rested on her hips, right hand raised and bent upward, palm parallel to chest, right foot spread sideways for about one meter, and toes touched the ground for 3 seconds.
2. Keep your upper body still, move your right foot forward about one meter, bend your knees slightly, and touch your toes for 3 seconds.
Fourth step
1. The left foot is upright, the right foot is about half a meter wide, the knees are slightly bent, the toes are on the ground, the hands are akimbo, the chest is straight forward, and the eyes are looking forward, showing a ready posture.
2. The upper body bends forward slowly, while the right foot puts down the heel, the left foot slowly stands on tiptoe, the knees are slightly bent, and the eyes look down. Five seconds later, it returned to the ready position. This action is repeated 15-20 times.
Step five
1. Feet together, hands akimbo, eyes forward, get ready. Stand on tiptoe with your right foot, bend your knees forward, and lift your left hip for 3 seconds.
2. Take a deep breath, open your left foot to the right for about one meter, touch the ground with your toes, hold for 5 seconds, and then resume your preparation posture.
3. Take a deep breath, open your right foot about one meter to the right and touch your toes for 5 seconds. This action is repeated 15-20 times.
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