1, beautiful hips and stovepipe movements
Beautiful hips and stovepipe movements 1:
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Keep your arms straight, put your hands on the yoga mat, bend your left leg 90 degrees and kneel on the yoga mat, straighten your right leg and lift it, keep your upper body straight, press your abdomen hard, and move your right foot clockwise in a small circle. This action is repeated 15-25 times, with three cycles. When finished, switch to the other side to continue.
Beautiful hips and stovepipe movements 2:
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Lie flat on the yoga mat, with your arms hanging naturally at your sides, palms down, your legs bent together, your feet slightly apart to support the ground, your upper body kept straight, your abdomen forced, your hips lifted up, and then slowly lowered. Do this action 15-25 times, and cycle for 3 groups.
Beautiful hips and stovepipe movements 3:
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Lie flat on the yoga mat, with your arms hanging naturally at your sides, palms down, your right leg bent and your feet supported on the ground, your left leg bent and your left foot placed on your right knee, keeping your upper body straight, your abdomen exerting force, your hips raised as much as possible, and then slowly lowered. This action is repeated 15-25 times, with three cycles.
Beautiful hips and stovepipe movements 4:
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Keep your arms straight, put your hands on the yoga mat, bend your left leg 90 degrees and kneel on the yoga mat, straighten your right leg backwards, lift your toes straight, keep your upper body straight, press your abdomen hard, raise your right leg as high as possible, and then slowly put it down. Repeat this for 15-25 times, and cycle three groups. When finished, switch to the other side to continue.
Beautiful hips and stovepipe movements 5:
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Keep your arms straight, put your hands on the yoga mat, bend your left leg 90 degrees and kneel on the yoga mat, lift your right leg straight back, keep your upper body straight, and press your abdomen hard. Bend your right leg close to your chest, and then straighten it back. Repeat this for 15-25 times, and cycle three groups. When finished, switch to the other side to continue.
Beautiful hips and stovepipe movements 6:
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Keep your arms straight, put your hands on the yoga mat, bend your knees together for 90 degrees, touch the ground with your toes, keep your upper body straight, exert pressure on your abdomen, lift your right leg horizontally to the upper right, and then slowly put it down. Repeat this for 15-25 times, and cycle three groups. When finished, switch to the other side to continue.
Beautiful hips and stovepipe movements 7:
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Keep your arms straight, put your hands on the yoga mat, bend your left leg 90 degrees, kneel on the yoga mat, lift your right leg, bend your knees up, straighten your toes, keep your back straight, exert pressure on your abdomen, and lift your right leg slightly up and down. Repeat this for 15-25 times, and then switch to the other side to continue.
Beautiful hips and stovepipe movements 8:
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Keep your arms straight, put your hands on the yoga mat, bend your knees 90 degrees, kneel on the yoga mat, keep your upper body straight, exert strength on your abdomen, slowly lift your right leg close to your right elbow, and then retract it. Repeat this for 15-25 times, and cycle three groups. When finished, switch to the other side to continue.
Beautiful hips and stovepipe movements 9:
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Lie on your side on the yoga mat, bend your right arm, support your head with your right hand, put the palm of your left hand down in front of your abdomen, straighten your legs together, exert pressure on your abdomen, lift your left leg horizontally, and then slowly put it down. Repeat this for 15-25 times, and cycle three groups. When finished, switch to the other side to continue.
If you want a perfect figure curve, how can you do without beautiful legs and buttocks? These nine movements can not only fully exercise your hip and leg muscles, but also help you slim your legs and shape your tight hips! Taking a little time to practice every day can make your body more perfect! Come on ~
2, abdominal weight loss methods
Abdominal weight loss is mainly to reduce abdominal fat. There are many ways to reduce abdominal fat, such as doing sit-ups, belly rolling and so on. Local abdominal exercise is mostly used to consolidate and practice lines, but at the same time, aerobic exercise cannot be discarded. Aerobic exercise is the only way to reduce fat, and aerobic plus local exercise is the most perfect abdominal weight loss method. If the effect of thin abdomen is not obvious due to personal physical reasons, you can choose to help yourself to tide over the difficulties. Auxiliary slimming can help exercise burn fat and reduce fat efficiently, and the price is also suitable for office workers, such as Amywish, which is popular now. There are two classic models to choose from, which are suitable for different needs in many directions.
Abdominal weight loss is a big killer, a small waist in a week.
The most common abdominal weight loss method-sit-ups
Sit-ups are a very simple abdominal weight loss method, but there are many stresses on simple movements, such as not holding your head with your hands, not straightening your legs and breathing. Because holding your head with both hands will cause your back to bend, the lumbar intervertebral disc will be compressed and the spine will be damaged. Subconsciously holding your head with your hands will also increase the pressure on the cervical spine invisibly; If the legs are straight, the harm will be more serious. According to the measurement, this exercise posture will produce 3300 newtons of force on the spine, which will hurt the back.
The correct way to lose weight by sit-ups and breathing abdomen is as follows: the legs are bent 45 degrees, and the soles of the feet are parallel to the ground; Put your hands on the surface of your thighs. When you get up, move your hands to your knees or put them near your temples. Relax your neck and shoulders, keep your head straight, and separate your chin from your chest; The abdominal muscles exert force, and the shoulders are slowly lifted off the ground while exhaling; Keep your body bent for 2-3 seconds, then slowly return to the starting position and inhale at the same time.
A popular abdominal weight loss method-flat support
The so-called plate support abdominal weight loss method is a simple muscle training similar to push-ups. Action essentials: prone, elbows are shoulder width apart, elbows are supported on the ground, and the upper arm and trunk are kept at 90 degrees as far as possible. The two toes are close together to reduce the support area. Straighten the neck naturally, look forward and down with eyes, hold out your chest, keep your head, shoulders, hips and lower limbs in the same plane, tighten the abdominal muscles and pelvic floor muscles, and make the spine naturally bend. Breathe naturally, don't hold your breath, and the hip joint can't droop or lean to both sides. The action of this abdominal weight loss method seems simple, but it can make the muscle groups of back, abdomen, lower back and buttocks, as well as the core muscle groups such as adductor and diaphragm get some exercise.
It should be reminded that many people are not standardized when doing flat support, for example, their hips are tilted upward or downward, their upper arms and forearms are not at vertical angles, their heads are tilted backward or forward excessively, and their bodies are skewed, which not only has a bad fitness effect, but also may cause cervical or lumbar injuries. Therefore, be sure to keep your hips and waist and legs in line. In addition, it is best to warm up 10 ~ 15 minutes before doing flat support.
The most effective abdominal weight loss method-abdominal rolling exercise
Abdominal rolling exercise is one of the most effective methods to lose weight in the abdomen, which mainly exercises rectus abdominis. If you want to practice abdominal muscles, for beginners who lack exercise and lack of waist and abdomen strength, you can do abdominal tummy exercises first. This kind of exercise is very similar to common sit-ups, but its technical requirements and exercise effect are more clear and effective than sit-ups.
The basic movements of belly rolling are as follows: supine, knees bent, feet flat on the ground; Lift your body like sit-ups, but keep your lower back off the ground; And then recover. A study by GilbertM. Willett, an associate professor at the Medical Center of Las Vegas State University, showed in 2004 that when the abdomen leaves the ground, the abdominal muscles will get twice as much exercise. In addition, there are many kinds of deformation of belly roll, such as horizontal arm belly roll, vertical leg belly roll, touching leg belly roll and so on. You can also do it on the fitness ball. If you want to lose weight by exercising the external oblique muscles of the abdomen, you can try the abdominal weight loss method of side rolling abdomen.
Through the summary of the above small series, everyone has a deeper understanding of the abdominal weight loss method. In fact, the most effective abdominal weight loss method not only needs to start with exercise, but also needs to work harder on diet. Although simple diet and simple exercise abdominal weight loss method also have certain weight loss effect, they are slow and harmful to the body and easy to rebound.