Action points: stand in front of the steps and step on 2 ~ 3 steps with your left foot forward. The order varies according to the individual's height, but the knee flexion angle must be at right angles. Stand on tiptoe with your right foot flat on the ground, stand on the same ladder as your left foot, then retreat to the ground with your left foot, and then let your right foot return to its original position. To change your right foot, first step on the stairs, then let your left foot stand forward hard, return your right foot to the ground first, and finally return your left foot to the same position. Round the left and right feet 15 ~ 20 times.
Diet:
Eat more vegetables, fruits, fish, tofu, drink more water ... eat less animal fat ... so that fat will not accumulate on the buttocks ... This is the first step;
External use:
Wear body-shaping ass pants ... when you put them on, you can't put them on at once ... You have to put your hand into your pants and raise your ass to the hip line of your ass pants ... This effect is not great ... but wearing pants can also make your ass look better.
Exercise:
This is the most critical and effective way ... To lose weight, of course, we must first strengthen the exercise of the lower body ... The first thing to do is to walk fast for more than half an hour every day ... Walking fast can not only lift your hips, but also slim your legs ... Of course, if you just want to lift your hips and get tired from walking ... Let's start with the ass-lifting exercise of Xiao S ... As long as you keep doing it for three to five days, you will definitely see the effect ... Then naturally you will be willing to stick to it ... ...
The following is taken from:
1. Lie flat on the mat, face up, hands close to your body, palms close to the ground and feet straight.
2. Retract your feet, bend your knees 90 degrees and open them shoulder width. Step on the ground with the sole of your foot and slowly raise your hips as hard as possible.
3. Slowly put your hips back on the ground.
4. It can be repeated 20 times.
Efficacy: It can prevent or improve hip sagging.
Matters needing attention
Keep your feet stable, relax your head and shoulders, but tighten your hips.
Xu teacher's words
Teacher Xu sent a message.
This action is what xu teacher admires most, because xu teacher used to be a flat-bottomed girl. When wearing jeans, there will be a little wrinkle, which is the so-called inability to stand up! But when I started this exercise, my ass got stuck more and more, and I was even shy.
Whether you are fat or thin, as long as you continue this action for half a year, your ass will definitely stick up tightly. This action is really a gift from heaven and deserves praise. Just like no one will think too much about money, and no one will think too much about ass, so they can grow old all the time.
Don't tell me your ass is too thin and meatless. Whether it's ribs essence or African refugees, as long as you do this action, you can become an ass.
There are many methods. I recommend three commonly used methods, which are recommended by many stars and recommended by Xiao S.
One is the most basic, hold the chair, stand up straight, lift your legs and straighten your feet. Is this action easy to understand?
The second is to pinch the ass, and the second is to pinch it down and put it down to help tighten it.
The third is to lie flat first, then lift your knees, and then lift your hips. Don't lift them too high, let your stomach stick out, so that your knees, alone and chest are almost straight at three o'clock. This thing is not for lifting, but for holding on for a while after lifting it.
When you exercise in the gym, you can ride a bike at first, which is the kind of bike that can increase your weight.
Riding a bike all the time will make your hips bigger.
This is what coaches and members with this experience told me.
So I never dare to ride it again.
Yoga training and pilates will strengthen your hips.
Get rid of the troubles of fluffy meat or ugly ass.
Personally, I think it will work. Aerobic exercise is combined with anaerobic exercise.