Do squats make your hips thinner? Can I lift my hips in a squat? Protect our joints so that we are not easy to get hurt in sports. This exercise is still relatively high intensity, which is very good for our health. Let's see if squats can make your hips thinner. Can I lift my hips in a squat?
Squat exercise can thin buttocks? Squat exercises can lift your hips? 1 Many girls are dissatisfied with their hips, mainly because they feel that their hips are not very upturned and have some fat. They want to lose hip fat, and only exercise is the safest and most effective way. Squatting is considered by most people as a kind of cheating exercise, but some people think it can also thin the buttocks.
1, squatting can lift the buttocks, but it does not reduce the buttocks. Through the combination of anaerobic exercise and aerobic exercise, hip fat can be reduced. Aerobic exercise (such as jogging) can burn fat, while anaerobic exercise (such as squatting) can improve muscle proportion and metabolic rate, make people not easy to gain weight, and have the effect of lifting buttocks.
2. Aerobic exercise can be jogging, swimming, cycling, brisk walking, etc. For example, jogging for 40 minutes, 3 to 5 times a week can effectively lose weight. Just jogging. If you can't insist, let it be.
3, anaerobic exercise can do squats, without weight. Squat is to straighten your back and squat to the end. Do 3 groups, each group has more than 20. Rest between groups 1 minute. Squat is the main exercise of lower limbs, and frequent squat can make hips, legs and legs more stylish. Do several leg stretching exercises after exercise, each lasting about 15 seconds.
4, squatting can exercise hip muscles.
Advantages of squat: It can stimulate the muscles of legs and buttocks, and play a dual role of stovepipe and hip lifting. Moreover, through squatting, the muscles around the femoral joint can be fully activated. Effectively moving the femoral joint can not only exercise the "internal rotation muscle" on the inner thigh, but also exercise the "gluteus maximus" and improve the hip line. If you find it difficult to squat, you can start by exercising or doing squats to strengthen your internal muscles. Exercising the whole body by moving the femoral joints is very effective for losing weight.
Do squats make your hips thinner? Can I lift my hips in a squat? 2 The correct posture of squat.
Basic methods and key points of squat exercises: starting posture: legs apart, slightly wider than shoulders, standing naturally. The direction of the toes is basically an inverted figure, which is based on the direction of the second toe of the foot. When squatting, the direction of the knee should be on the extension line of the second toe, which is more natural and effortless.
Squat posture: The correct posture should be from the beginning to the end of the action. The trunk should be stretched straight from the head to the waist, and the hips should be pursed back.
End posture: Bend your knees until your thighs are parallel to the ground. When you squat completely, the pause can exercise your muscles best. Stand-up posture: The key point of standing up is to feel the whole sole pressing down on the ground.
Squat speed: 1 time. The speed (time) of squatting is about 5 seconds, 1 time. It's best to slow down deliberately when squatting.
Breathing method when squatting: inhale when squatting; Stand up and exhale.
Precautions for squatting
1, not too fast
Many people may think that speed can increase the intensity of exercise and be more beneficial to the body. This is not the case! If you squat and get up too fast, it is easy to damage your joints. Moreover, it is easy to keep up with the blood supply to the brain, leading to dizziness. It should be done at a constant speed, about 30 will do.
2. Patients with cardiovascular and cerebrovascular diseases should not do it.
Although squat exercise is beneficial to blood vessels and can prevent cardiovascular and cerebrovascular diseases, it is best not to do it if you already have diseases. Because this sport can easily make people lose blood supply in an instant, it is quite dangerous for such patients.
It is not suitable for strenuous exercise just after eating.
Just after eating, the stomach is digesting food, which is not suitable for exercise, especially strenuous exercise. Squat movement involves the whole body because of its large amplitude, and it is easy to squeeze into the abdominal cavity, especially after meals. It is best to do exercise after the food is digested for about 2-3 hours.