Junior high school boys' hip-thinning exercise is not suitable for people with heart disease. Pay attention to replenish water during exercise. Aerobic exercise is very beneficial to our health. This sport requires high physical fitness. Now share the skills of hip-slimming exercise for junior high school boys.

Junior high school boys' hip-thinning exercises 1 1. For boys with big hips who often sit, they can lose weight by flexing and stretching their thighs with one leg.

Practice: First, determine the position of the foot across the chair, put one foot on the chair and stand at right angles to the bent calf. Then put your hands on your waist, keep your upper body straight and bend your legs. Note that when bending down, the center must be placed on the palm of your front foot and keep a right angle! Doing this several times repeatedly is very effective for helping boys lose weight!

2, boys want to tighten the muscles of the big buttocks, you can use the method of walking.

Exercise: With the help of dumbbells. First, hold the 1-2kg dumbbell with both hands, and stand with your feet back and forth separately. Then straighten your back, bend your front legs, and slowly move your back feet until the surface of your calf is parallel to the ground! This process should be relaxed! This kind of action is done several times a day, which is very effective for tightening boys' hip muscles!

3. Kicking after the leg can also help boys get rid of hip fat.

Practice: Usually boys can stand on the railing, windowsill or back of the chair, kick the right leg to the maximum, and then change the left leg to the maximum. Repeating it several times a day can help boys eliminate hip fat!

4. It is also a good way for boys to improve their hips and tighten their hips.

Practice: First, stand with your feet together, then kneel down and raise your arms to keep your body balanced. Hold the posture 10 second and then resume. Repeat this action to improve the buttocks and tighten the big buttocks of boys!

Junior high school boys thin buttocks exercise 2 1. Sitting v-shaped knee lift

Choose a longer stool or an integrated sofa. Sit up straight on the edge, tuck in your abdomen and bend your elbows. Slowly lean back so that your feet are off the ground and parallel to the surface of the stool. Then the upper body and the lower body are closed together, and the knees are bent to the chest, and at the same time, the arms are straightened, so that the upper body contacts the knees forward, and then it is stretched to the starting position.

Note: the abdomen should be tight at all times, and the spine should be straight to protect the waist.

Step 2 Lie on your back and pedal slowly

Lie flat on the ground, bend your left knee to your chest, lift and extend your right leg at a 45-degree angle with the ground, put your head in your hands, bend your elbows outward, roll your head, neck and shoulders off the ground, and turn the middle part so that your shoulders are opposite to your left knee. Hold it for a while, then slowly bend your right knee, lift your left leg, align your left elbow with your right knee, hold it for a while, and continue to rotate repeatedly. Exhale and inhale at least once every time you twist your body.

Note: You should feel the force on your neck and shoulders. When you turn your upper body, your abdomen will contract.

Hanging in the air

Bend your elbows on the ground, hold hands with each other, let your body lean on the inside of your forearm and toes, and keep your chin close to your chest. Tighten your abdomen, keep your back straight, and take a deep breath slowly.

Note: the waist must not be deflated and slack, and the hips must not be pursed. Keep your body straight.

4. Side bypass

Lie on your right side with your legs straight and one leg on the other. The left arm is straight up and the right elbow and forearm are supported on the ground. Abdominal contraction, with the help of abdominal strength to lift the upper body and buttocks off the ground. Keep the posture of the highest point of action; So is the other side.

Note: the body should be in a straight line. Training times: slowly count from 1 to 5, and repeat 1 to 3 times.

Leg lifts and sit-ups

Lie flat on the carpet, bend your legs, lift vertically above your hips, cross your ankles, put your hands on your head, bend your elbows outward, then slowly roll your head, neck and shoulders off the ground, tighten your abdomen, exhale, lift your hips and hips off the ground at the same time, and then slowly return to your original position.

Note: When lifting your hips, don't bend your legs and hips in the direction of your face, and keep your upper body still.