1, a bad habit of making your hips fat
1. Cross your legs
Crossing your legs will put your hips under pressure. Because of the different forces on both sides of the buttocks, the lifted muscles extend outward, which hinders the blood and lymphatic circulation of the legs, resulting in edema of the lower body and fat and wide buttocks.
2. Long-term paralysis
Don't sit on the sofa even when you are very tired, because completely relaxing your muscles will make your hips loose and big. The correct sitting posture is to sit in a chair with your heels slightly raised.
Long-term paralysis can easily lead to a big ass.
3. Wear high heels of more than 5cm for a long time.
Some people will bend their knees naturally when they walk in high heels, which will cause pelvic distortion and widen their hips.
4. Inner "eight" feet
When standing in this position, the muscles at the lower edge of the buttocks are in a state of relaxation and drooping. In the long run, no matter how many hip lifts you do, you can't go back.
Walk in the wrong posture
Walking in the wrong posture or wearing inappropriate shoes may not only make people fat, but also seriously affect the health of their feet. For example, walking cramps will not only thicken the calves, but also deform and sag the hip muscles.
Incorrect walking posture can also make hips bigger.
6. Insufficient exercise
Insufficient exercise will reduce muscle mass, which will not be able to bear the weight of hip fat, and the hip will sag under the action of gravity.
7. High calorie diet and heavy taste
Most people with obese legs like to eat high-calorie desserts and fried foods, while those who love heavy foods will also make their legs swollen due to excessive salt intake.
2. The way to exercise your ass.
1, hanging squat is effective, lunging to lose weight.
The main action of "squatting" is indispensable for hip exercise. When squatting, you can directly mobilize your hip muscles, and if you practice with heavy objects, you can also shape stronger muscle tissue. The key to completing the action is to keep the center of gravity. Action essentials: feet apart, shoulder width apart. Slowly lower your crotch, imagine yourself sitting in an invisible chair, and then resume your standing posture. Make sure your knees don't exceed your toes. Keep your torso tight and your back straight.
This action consumes a lot of calories while shaping the shape of buttocks and adjusting the muscles of thighs and calves. Action essentials: separate your feet, spread your crotch and take a big step forward with one foot. Slowly lower your body, bend your knees, and then resume your standing posture. When finished, repeat this action with the other foot. The knee joint should not bend more than 90 degrees, with the front knee supported by the ankle and the back knee not touching the ground.
2, pattern action: reverse lunge and pattern action: side lunge
When you do the reverse lunge, your hip muscles will get more exercise, and you can also increase your movement patterns. Lunges can also enhance the flexibility of sedentary hips and the stability of the center of gravity. Action essentials: Same as lunge, but need to take a step back. Remember not to bend your front knee beyond your toes.
The lateral lunge is aimed at the lateral hip muscles and hip muscles, and the shape of the inner thigh can be adjusted. Action essentials: the legs are greatly separated to the sides of the body, and the knees are bent forward. Keep the tibia below the bent knee and perpendicular to the ground. If your legs span too much, bend your knees to the inside of your feet, and then put your feet back a little. When doing the action, the body leans slightly to one side, but the shoulder should not exceed the corresponding position of the knee to avoid injury; At the same time, both hands should do appropriate movements to maintain balance.
You can cock your ass by bridging your body and lifting your legs sideways.
3. Cross the bridge with your body, then lift your legs sideways and let your hips tilt.
This action is very classic, it has excellent effect on exercising hip muscles, and it can also exercise leg ligaments and crotch. Action essentials: lie flat first, then slowly lift your back, bend your knees at the same time, and open your feet as wide as your hips to support your body. When lifting the back, start from the coccyx and slowly lift the spine off the ground, one spine at a time (editor's note: my yoga instructor said so, but I think this situation only exists in imagination), and at the same time tighten the hip muscles and tighten the leg tendons. When the shoulders and knees form a straight line, hold for a moment, and then slowly lie back to the ground.
This action is to practice the two smaller muscles of the hip-the gluteus medius and gluteus minimus. You just need to raise your legs. Action essentials: Lie on your side on the floor and lift one leg. Keep your crotch standing sideways, your torso still and your knees forward. If you want to exercise more other muscles, you can raise your legs a little.
4. Learn from dogs.
In the 1970s, this sport was called "fire hydrant" (Editor's note: Are there any similarities with dogs? ), it exercises two groups of muscles in the buttocks. Action essentials: Knees are hip width apart, hands are pressed to the ground, elbows are straight. Abdominal muscles are gently forced (muscles become hard) to keep the back in a natural state and not collapse or arch. Slowly lift your knees to one side and swing your hips to send your legs out of your torso.