Nowadays, many women sit in the office for a long time at work, which leads to more and more hip fat. The body is the foundation of our life. People who often don't exercise should pay attention to these points. Active exercise is also an attitude towards life. Here, I will tell you how to exercise to lose weight.
How to exercise to be thin standing.
It's simple, right? What's a big ass? Because I've been sitting for too long! Long-term inactivity leads to fat accumulation and a big ass, so stand. Stick to stand and lose weight.
Raise your legs.
So fierce, sweating fast, not only thin ass, but also lose weight+exercise cardiopulmonary function. The venue requirements are simple, as long as you can stand. You will feel the fat burning.
Frog jump
It looks like a squat, but it will be better and easier because of the impact. I think it's ok to jump 50 meters a day if conditions permit.
rope skipping
This sport mainly exercises the legs and waist, but its strongest vibration is the hips and chest. So the effect is also very good. One hundred to two hundred times is enough.
run quickly
The pertinence is not very strong, but if you can persist, the benefits are obvious. The whole body function and respiratory system will be improved, and hip exercise will be obvious.
Correct sitting posture
When sitting down, the waist should be stiff. It is best to put a waist pad on the back and lift the center of gravity upward, so that the weight will not be completely pressed on the buttocks and abdomen, and the buttocks will become fatter and fatter.
climb the stairs
Climbing the stairs is simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, how can 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.
Push the wall
Put your legs together, put your hands on the wall, straighten your legs, and extend your hips outward 10 second, then face the wall for nearly 10 second. Repeat, not only can shape the buttocks, but also have the effect of abdomen, and the lower abdomen will gradually flatten.
Standing squat
It is best to have elastic rope or skipping rope, if not, you can do it empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation.
Squat forward and backward
Elastic rope or skipping rope can also be used as an aid. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees.
Stand on one leg like a rooster
Find a chair, hold the back of the chair, with one foot standing straight and the other foot stretching backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed.
Hip aerobic exercise
Usually, you can use 15 minutes before going to bed to do hip aerobics, which can not only strengthen body circulation, eliminate fat accumulation, but also achieve the effect of sculpture.
Female friends should be clear about how to exercise thin buttocks. It's hard to get in shape, but it's much easier for a certain part. These activities are relatively simple actions. As long as we can stick to it and develop good eating habits, we can achieve the expected results.
Thin ass 2 How to exercise to squat on one leg?
Stand, feet together, arms straight forward to shoulder height, but almost raise your right foot. Sit back in place, as if there is an invisible chair under you, stop breathing for three times and return to the original position. Do it with both legs 10 times, and repeat 3 groups.
Jump with dumbbells
Hold a dumbbell in both hands and hang it at your sides, palms facing each other. Take a step forward with your left foot, lower your body and squat in a standing position. Jump up, quickly change legs, turn your right foot forward, turn your left foot back, and land with a stance. Repeat with both feet 10 times, and do 3 groups.
Walk on tiptoe.
Take a heavy dumbbell (such as 4 kg) in each hand, hang it at your sides, and then stand on tiptoe and walk forward (if there is not enough space, you can walk in circles) for one minute.
Vertical dumbbell squat
Place a dumbbell vertically in the chest position and cover the upper end of the dumbbell with both hands. Tighten abdominal muscles, lower your body, sit back with your hips, keep your knees infinitely close to the ground, but keep your back straight and look forward. Pause for two breaths, then get up and return to the initial position. Repeat 10 times and do 3 groups.
Kneel down and turn your legs.
20 strokes in each direction. Kneel on all fours, with your right knee off the ground, and clamp your right thigh and calf together. 20 laps outward, 20 laps inward, and the same for the left leg. Keep your body stable when you rotate, and your upper body will not shake.
Point to the side
20 groups in each direction. Lie on your side, with your left foot bent on the floor and your right foot stretched forward to align with your navel. Hold your right hand on the floor in front of your chest to keep your body stable and your pelvis perpendicular to the floor. Breathe naturally and tap your right toe on the floor 20 times. After the end, the right heel is hooked up, and the right heel is gently lifted to the ceiling, 20 times, and so is the left side.
The six exercise methods introduced above are very effective for thin buttocks. As long as you persist in doing these exercises for a long time, it can have a good effect on thin ass. It should be noted that before doing these exercises, you must do warm-up exercises to avoid muscle strain! The content about what exercise can make you lose weight is introduced here, hoping to help everyone.