How to effectively reduce hip fat, too much meat on the buttocks is also beautiful, so we usually need to do more exercise in time in order to keep fit. Here's how to effectively reduce hip fat.
How to effectively reduce hip fat 1 1 and scientifically arrange three meals a day?
Under normal physiological conditions, most people are used to having three meals a day. The biggest consumption of human body is in the morning of a day. Because after a night of digestion, the stomach has been emptied. If you don't eat breakfast, the energy consumed by the whole morning activity will be completely provided by the dinner the day before, which is far from meeting the nutritional needs.
This will easily lead to acute gastritis, bloating, acute pancreatitis, coronary heart disease, myocardial infarction and so on. If you eat at night, you will produce excess energy, and the remaining energy will be converted into fat, which is easy to get fat. So don't eat anything within three hours before going to bed is the best way to lose weight, and pay special attention not to drink or eat meat.
2. Control staple food and limit sweets.
If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.
3. Eat more and eat less
In the process of losing weight, it is best to follow the principle of more meals and less meals, and allocate the total amount of food from three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.
4. Edible fiber
Dietary fiber can reduce weight: fiber can hinder the absorption of food, absorb water and expand in the stomach, form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste.
People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.
If you want to lose weight, you'd better improve your diet. These foods can help you lose weight. Eating these foods can not only lose weight, but also lose weight. This is the best slimming effect. When giving yourself food, remember to eat less and eat more, avoid overeating, and usually use fruits and vegetables instead of diet.
How to effectively reduce hip fat? The purpose of exercise is to reduce hip fat.
First, straighten your arms to support the wall, keep your right leg independent, shift your center of gravity to the palm of your right foot, and then bend forward. While exhaling, straighten your left leg to the right and raise it as high as possible. Do it alternately 15 times without bending your legs. Do it once in the morning and evening, and keep doing it every day, so that exercise can shrink the abdomen and form a beautiful curve from the waist to the buttocks. Achieve the purpose of bodybuilding.
Second, stand with your hands akimbo, then bend your knees and keep squatting. Keep a prepared posture, then tuck in your abdomen, and then tuck in your hips. This is a complete movement. Keep your knees bent, and then do the above actions continuously.
Third, after stepping on the rope, step forward and backward with both feet, and then squat down so that the thighs and calves of the front and rear feet are 90 degrees.
Four, feet slightly bent flat on the ground, hands flat on both sides. Pull your body up with waist strength for about 5 seconds, lay your body flat on the ground and repeat the action 15 times.
5. Lie on your back on the bed with your legs straight and your arms apart: lift your right leg at right angles to the bed, slowly lift it to the left, and try to touch the fingers of your left hand, with your right leg straight and your left hand level; Reduction; Switch to the left leg and raise it to the right finger. Repeat.
6. Let your elbows and knees lie on the floor and contract the muscles of your abdomen, buttocks and legs. Raise your left leg to hip height and bend your knees at right angles for a few seconds. Take off the left leg and repeat the right leg.
7. Climbing stairs is simple and economical. However, because almost every office building has an elevator, everyone is used to taking the elevator. Why would they want to climb the stairs? In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.
Eight, find a chair, hold the back of the chair, one foot stands straight, and the other foot stretches backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then do it again by changing feet.
9. Stand with your feet apart, shoulder-width apart, and raise your arms horizontally. Cross your arms down to your abdomen, bend your knees and squat your legs slightly. Then return to the ready position.
How to effectively reduce hip fat? 3 what is the reason for the big hip fat?
1, sedentary. For white-collar workers, sitting for a whole day. After a long time, their hips will get fatter and fatter. They should stand up and exercise every hour after sitting, and then press their hips, which can effectively promote blood circulation in their legs and prevent fat accumulation in their hips.
2. Cross your legs. Some people like to cross their legs, which easily hinders the lymphatic circulation and blood circulation of the legs, leading to edema of the lower body. Poor leg care is easy to form varicose veins and hinder blood circulation in the lower body. Massage your hips and legs after a bath every day to relieve edema.
What are some ways to get your ass up?
1, lift one leg horizontally against the wall.
Keep the lungs and crotch close to the wall. Keep your feet two feet away from the wall. Put your hands close to the wall. Then slowly squat down until your knees are at a 90-degree angle. Then lift the right leg forward, stay for a few seconds, then put it down and change the other leg, so as to exercise the quadriceps and buttocks.
2. Hip-lifting exercise
Let each hand take a 20 kg mineral water bottle, put the center of gravity on the right foot, then put the left foot slightly back, and the upper body slowly lean forward, but keep the back straight and the hips slowly lean forward, preferably parallel to the ground, so that the hands naturally droop in the same line as the shoulders, and then slowly return to the normal position.
Step 3 Fumigate the buttocks
By lifting the buttocks, the blood circulation of the lips can be effectively promoted, so that more nutrients and blood flow to the muscles of the buttocks, and the activity of the buttocks cells is accelerated, which has the function of dredging and activating the collaterals. Through fumigation, the buttocks can be obviously improved, so that the local skin becomes smoother and more delicate, which can not only thin the buttocks but also eliminate constipation.
4. Small details of life
After waking up every morning, you can pinch the muscles of your hips, and it will be better to use beautiful buttocks products as much as possible. Eat more foods containing vitamin C and rich in protein every day, such as broccoli, tomatoes, almonds and peanuts. Try to choose a hard chair, which will have a reaction to your hips.
skill
If you want to slim your hips, women can spare 30 minutes every day, especially walking in high heels, so that your hips can get some exercise. Try to choose a hard chair, which can indirectly promote the firmness of hip muscles.