Teaching you to lift your hips, sedentary office workers and student parties need to get exercise. People who don't exercise regularly should pay attention to these points. Aerobic exercise is very beneficial to our health. This exercise is something we often do. Now I'd like to share with you the skills of hip lifting, hoping to help you. .

Teach you hip lift 1 why beautiful hips = beautiful legs?

As the hips droop, the muscles next to the hips will slowly squeeze out, and this part of the meat will continue to fall. If the hips droop, women of any age will look very old. In fact, it is inevitable because living on the earth is influenced by gravity. But hips are also called "anti-gravity muscles", which could have been defying gravity.

However, due to modern people, the sitting time is getting longer and longer, and the muscle strength of the buttocks is slowly weakening. Basically, most people tend to lean forward, because they bow their backs and bend forward, so in order not to fall backwards, their bodies will automatically adjust. However, this basically does not use the muscles of the buttocks. Instead, I walked with my feet in a hurry, and the muscles of my hips began to degenerate. On the contrary, the muscle strength of the legs is more and more developed. Finally, it led to the very serious consequences of thick legs.

Through exercise, it is like adding a regulator to the buttocks, which no longer depends on the strength of the thighs and calves, and can make the legs more and more slender and slender. In addition, if the position of the hips becomes higher, it will have the effect of making the legs look longer. Hip is originally a big part, and how the muscles in this part move has a lot to do with the whole body shape. Not only the muscles of the buttocks, but also the muscles around the deep muscles of the body, pelvis and femoral joints wrapped around the buttocks can help you get the ideal figure.

First, the first is to stretch the muscles and improve the muscle distortion of the legs, which is a shortcut to shape the hips and legs.

Tip: When exercising, consciously increase the load of the parts marked on the map.

1, back down, until the palm can be placed between the waist and the floor, and then lie on your back. Hold your knees in your hands and pull them in the direction of your chest so that your knees are close to your chest. Try to push your knees in the opposite direction.

2. Put your hands behind your knees, tighten your toes and straighten your knees. Keep your raised legs as close to your chest as possible. Open your chest and don't let your shoulders off the floor. Hold this action for 20 seconds.

3. Spread your feet, and the distance between your feet is the size of a fist. Toes forward, palms and soles against the ground, hips up. Straighten your knees and move your heels up and down 20 times while keeping your knees straight.

Keep your feet face to face, and then sit in this position, keeping a palm distance between your feet. Straighten the pelvis and consciously stretch the inner thigh while keeping your knees close to the floor. Do this for 20 seconds.

Second, the knees rotate outward to adjust the distortion of pelvis and knees.

1, lie on your back, straighten your hands up and stretch your back muscles. Heels together, toes open 45 degrees. Close the anus, hold this position for 20 seconds, and then exhale.

2. Knees and ankles on both sides are separated by a fist-sized distance. Form a straight line from the knee to the shoulder, keep it like this, and then lift the pelvis up. Open your knees outward on both sides, and press your feet outward to the floor at the same time. Stimulate the muscles of the buttocks and legs through such actions. Action duration 15 second.

3. Keep the pelvis still and open the knees on both sides to the same extent. Press the floor on the outside of the pedal to keep the pelvis balanced, and then lift one leg. This action takes 15 seconds.

4. Straighten your knees, from feet to shoulders, and keep them in a straight line. Keep your hips up and don't fall off. If the thigh can't stand the stimulation, do action 3. This action lasts 15 second.

5. Keep your hips still and turn a raised leg. Turn the circle slowly, don't rely on the strength of your legs, it is important to relax your legs to turn your feet. Keep this position and turn your feet 20 times.

Third, let the action of exercising hip muscles become a daily habit.

1. Lie on your back, with your elbows upright, starting from your chest and leaning back, with your elbows slightly wider than your shoulders. Turn your knees outward on both sides, bend your knees consciously and open them, and touch your feet gently. This action takes 15 seconds.

2. Lift both knees up 1cm and leave the ground. Don't use the strength of your thighs, consciously lift your knees with the muscles of your hips and abdomen. Opening your knees is more important than lifting your feet. This action lasts 15 second.

3. Return to the posture of 1, then put your palms facing each other and raise your hands up. Relax the neck, let the abdomen sink downward, and then close the anus. Keep moving 15 second.

4. Lift both knees up and leave the ground about 1 cm, and strengthen the buttocks, back muscles and abdominal muscles in one breath through this action. Lifting 1 cm will slightly touch the floor. If you lift it higher, the back of your thigh will exert force. This action lasts 15 second.

5. Keep your knees straight. At this point, while tightening your legs, your knees turn outward. Pay attention not to the height of feet and hands, but to lean back. Hold this action 15 second.

Teach you hip lift 2 1, hip lift

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.

2, legs clamping

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.

3. Lift your hips 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.

4. Hold your hips gently.

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.

Step 5 lift your hips

Stand with legs slightly apart, waist straight, hands behind your back, palms clasped behind your hips. Gently lift your hips from bottom to top with the strength of your arms, and practice this simple action repeatedly until your hips feel slightly hot. This exercise can promote the accelerated burning of hip fat, and you can easily lose your hips with regular practice.

If you want to lift your hips, you'd better try several exercise methods, and then see which exercise method is most suitable for your own situation, and you can practice more appropriately. It doesn't take a few days to see the effect during the hip lifting process. It usually takes several months to see the obvious effect directly, so don't be impatient during exercise.