Hip practice, practice small hips. Many girls in life don't like their hips to be too big or too convex, which not only affects their face value, but also makes it difficult to match clothes. I'm really upset, but recently I heard that hip exercises train little ass. Let's look at the method.
Hip exercises cultivate small hips 1 exercise 1: strengthen the waist and buttocks.
This simple exercise is good for the waist and buttocks.
1, lie on your back, with your feet waist width apart, your knees bent, and your hands flat on your sides.
2. When exhaling, try to straighten your waist until the breath is completely exhaled, and then return to the action 1, without rest in the middle, and the actions should be consistent. Continue to do 15~20 times.
Note: every time you do it, you should use force. When you get used to this set of movements, your hips can not touch the ground, and the effect will be better.
Exercise 2: Reduce hip fat
This exercise can eliminate the fat above the buttocks, exercise the leg muscles and make the buttocks more stiff.
1, prone, with hands flexed to support the head and toes straight.
2. Push your hips hard and exhale at the same time. Try to lift one foot and keep your feet straight and still 1 sec. Go back to action 1 and lift the other foot according to the same steps. Do it alternately left and right 15~20 times.
Note: Don't twist your hips and lift your feet, because it may cause low back pain and fail to achieve the exercise effect. When lifting your legs, you should also contract your abdominal muscles.
Exercise 3: Hip Rolling Exercise
1, lie on your back, bend your knees to your chest, stretch your hands horizontally, keep your back close to the ground, slowly turn your hips to the right, keep your knees close to the ground as much as possible, and turn your head left at the same time.
2. Exhale and return to the original position. Repeat the above actions in the opposite direction after inhaling again.
3, inhale, let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Hold this position 10 second.
4. Exhale and slowly put down your body. You will feel that every vertebra is relaxing. If you don't feel this way, do it again.
This action is to exercise the muscles from knee to hip and increase the muscle elasticity in this part.
Exercise 4: lose weight and thin buttocks.
1, put your legs together, look straight ahead, adjust your breathing and keep standing.
2. Inhale, lift your left arm forward to the level, and at the same time hold out your chest and abdomen. Lift your left leg close to your right leg and lift it back. Straighten your toes and feel the muscles behind your hips and thighs tense. Hold for a few seconds, then regain your standing posture, and then change your legs to do the same thing.
Tip: This action can effectively exercise the whole hip, and the tightening effect is very obvious. 10 group/day.
Exercise 5: Arch Bridge Hip-hop Method
Lie flat on the bed, lift your hips up and then put them down after your feet are bent, and repeat 10 times or so, which has a good effect on shaping your hips. In addition, doing a little exercise 5 minutes before going to bed can achieve better sleep-helping effect!
Comments: This buttock method will consume more calories than the general method. Pay attention to adjusting your breathing. Choosing a bed is more difficult to get hurt than choosing the ground.
Exercise 6: A simple way to lift your feet and hips.
When watching TV, stand behind the sofa and chair at home, lift your right foot to the back and then put it down. Repeat the action for about 10 times and then change your feet. This is a simple and easy way to lift your hips.
Comments: This is a beautiful buttock method that OL can also use to lose weight. As long as you do leg lifts, you can get hips and thin legs, and your heart itches. Then try it.
Exercise 7: lunge and hip sculpture
Take a step forward with your right leg, then bend your knees, stretch your left leg backward into a lunge posture, and then press forward, feeling the muscles of your legs and buttocks stretching, which has the function of shaping the lines of your hips and legs.
Comments: Everyone is familiar with lunge, just pay attention to the adjustment of the center of gravity. Remember not to exercise too fast, so as not to bear the continuous and sudden body weight on your feet. Suggest putting on shoes to practice.
Exercise 8: Bend all your fingers together, hold and lift your hips.
Times: about 8 times ╳2 Times.
Methods: Put your hands under your hips, near the center of your thighs, and put your fingers together in an arc. Alternately lifting the meat on both sides of the hips from left to right and twisting the waist at the same time can also achieve the effect of slimming the waist. When your left hand is up, your right hand will move down.
In addition, special attention should be paid, because everyone's leg type is different, which will make the position of hip lifting slightly different.
X-legged people should pay attention to the inside of the buttocks, and O-legged people should pay attention to the outside of the buttocks. The purpose of doing this is to let people with different hips and legs sit in the right position, avoid hip training failure and entertain the public.
Hip exercises cultivate small hips 2 1, and walk in high heels for 30 minutes every day.
High heels are an indispensable treasure for women, but their function is not only to make women look taller. Studies have proved that high heels play a vital role in the hip-lifting craze.
According to the survey of American Human Health Association, although the design of high-heeled shoes is not ergonomic, it does make women unconsciously tighten their hips when walking, so as to achieve the purpose of lifting and shaping their hips.
However, it is recommended that women who like to wear high heels can lift their hips as long as they walk slowly for 30 minutes every day. For the health of the foot bones, it is best not to let your feet wear high heels every day.
2. "Tightening" in the morning
The upper body skin is in a relaxed state. At this time, after wearing linen gloves, rub every inch of skin on the buttocks hard to "remind" the skin to start contracting and tightening. After the massage, put on the beautiful buttocks products and call it a day!
Samba dancing is also an ideal shortcut to practice ass.
Through the rapid swing of the lower body and the strict requirements on the swing amplitude and frequency of the buttocks, the buttocks can be fully moved, so the birth of electric hip motor is not difficult!
4. Eat more foods rich in protein and vitamin C.
The former helps to enrich the buttocks, while the latter has a shaping effect. For example, vegetable salads made of peanuts, almonds, tomatoes, cauliflower and other materials are low in calories and good for hip curves.
5. Replace the soft leather chair you usually sit with a hard wooden chair.
A hard chair will have a corresponding reaction to the buttocks, which will indirectly promote muscle tightening.
6. Wear small jeans.
When choosing jeans, you can choose a smaller size, which will not only make your figure show a perfect curve when you put on jeans, but also play a role in shaping pants, always be alert to yourself and avoid going out of shape.
Tips for strengthening hips
1. From half an hour after dinner every day, lie flat on the ground, with your feet on the ground, your knees bent, and lift your hips hard, slowly.
2, hip height to the spine in a straight line, repeated more than 20 times, or feel slightly sour hips.
Tip: If you have obvious waist pain during exercise, you should stop immediately, and you can gradually increase the amount of activity step by step.
Hip lifting tips
1, lie flat on the ground, straighten your legs backwards, and lift your legs on your hips.
2. Don't lift it too high, roughly in line with your body, and pay attention to the slight contraction of your abdomen to avoid hurting your lower spine. Repeat for about 20 times.
Tip: Don't rest immediately after exercise, but give yourself some time to relax, take a walk and don't sit down immediately. Eat less food that contains a lot of animal fat.