1, the method of lifting buttocks
1. Sit in a chair for one third.
People are used to slumping in chairs, which makes them feel more comfortable. However, sitting like that is not only easy to hurt the spine, but also makes the other person's hips bigger. If you want to lift your hips, the correct sitting posture should be only one-third of the chair, with a straight waist and a little toes.
Climb the stairs and lift your hips
Climbing stairs is an ideal exercise to lift hips. Grasping the opportunity to commute to work and climb the stairs at home every day can easily cultivate beautiful buttocks. If you have enough time, you can also use the stairs to do hip lifting exercises. The specific method is: the center of gravity of the right foot supports the body weight, the left leg is lifted to the outside, stopped at the highest point, the left foot is returned to the ground, and then the foot is changed for a certain number of times.
Wear shoes with heels
Women who walk in high heels will unconsciously gather their hips and abdomen, thus effectively strengthening their hips and abdominal muscles. However, if you wear shoes that are too high, your hips will hurt easily. It is recommended to wear shoes with smaller heels, preferably shoes with thick heels.
Massage before bed
The weight-loss point on the buttocks is Chengfu point, one on each side of the buttocks. Regular massage of this acupoint can not only dredge the hip meridians, but also stimulate the contraction of gluteus maximus. Stick to massage for 5 minutes every day, and you will get a good hip slimming effect. Special reminder: massage should be done in two stages. First, you should press vertically on the acupoints, and then pull your fingers up to fully achieve the effect.
5. Get up and walk often
Sitting in a chair for eight hours every day is very helpful to form a fat ass, so if you want to cover your fat ass, you should start by changing your sedentary habit. You can choose to get up and walk every hour or so and press the hip acupoints, which will make the hip blood circulation smooth and the hip steeper. Sedentary people should not leave their chairs all day. Remember to get up and move your ass.
2. Hip-lifting exercise
Nothing is more precious to modern people than time. Usually, they are very busy at work. After work, all kinds of entertainment or parties. There are really few opportunities to go to the gym to exercise, but I can't help but exercise. If they don't exercise, they will get fat easily. So can they lose weight at home? In fact, it is possible, especially for girls with particularly large hips. This exercise is very effective.
(1) Lift your legs and thin your hips in place.
After sitting for a long time at work, you can stand up and do leg lifts, try to lift your legs up, tighten your abdominal muscles and raise your thighs. Stand up straight and swing your arms while lifting your legs. This will not only relax the muscles that are stiff due to sitting for a long time, but also play a role in slimming the buttocks.
(2) Kneeling on one knee
Stand with your feet shoulder width apart, keep your body vertical, put your arms on your sides naturally, bend your knees when your left leg moves forward, kneel down on your right leg, and sink your hips. After reaching the limit, keep this posture for a while, then slowly return to the original posture, and practice the above actions alternately with your legs until your legs feel tired.
(3) The golden rooster lifts the buttocks independently
Hold the back of the chair, with one foot standing straight and the other foot stretching backwards in the air. Hold this position for about 2 seconds, then put it down. Repeat this action with the same foot 10 to 15 times, and then change the foot.
(4) lunge kick ass
Stand with your feet open, your right foot forward, and your fists on your hips. Take a big step backward with your right foot, keep your upper body vertical, bend your lower body, squat, pause for a moment, and then change your feet. Although lunge is a very simple movement, you must pay attention to adjusting the center of gravity and slowly feel the muscle stretching of hips and legs. Note that in the process of doing this action, the upper body should always be upright, and do not lean forward or backward. When forming a lunge, the heel should be raised, and the step should not be too big.
(5) squat.
Stand with your feet shoulder width apart, stand on both sides of your hips, and slowly squat down. Always keep your head up, chest out, waist tied, squat until you can't put it down, fully compress the gluteus maximus, the angle between the big leg and the calf is 30 degrees, and pause for 3 to 4 seconds. Then stand up at medium speed. When you stand up, you can't rely on the inertia of your body. After standing up straight, tighten your hip muscles.
3, recommended for family slimming exercise
1, stand on one leg and wear shoes.
Weight loss focus: waist
Action: Stand on one foot, hold your right ankle 10 second with your right hand, and switch to the other side. Exchange 10 times as a group, 5- 10 times a day.
Effect: It can effectively stretch the waist muscles, and the waist slimming effect is very obvious.
2, open the door stovepipe
Weight loss focus: limbs
Methods: Exchange hands to open the sliding door; Change your feet and open the sliding door.
Effect: Stretch limbs fat and shape limbs lines.
Step 3 press
Weight loss focus: waist and abdomen
Action: face down, lie on the bench (bedside), put your left foot on the ground, put your left toe in a vertical line with your shoulder, stretch your right leg backwards, hold your chest out, and support your body with your hands.
Step 4: t-shape
Focus on weight loss: abdomen, back and back of thighs.
Action: Stand with your feet together, bend down slowly from your hips, and touch the ground with your fingertips. Lift your left leg back. If you find it difficult, you can bend your right knee slightly. Hold your posture and count to five. Put down your left leg and change your right leg. Repeat 5 ~ 10 times.
5. Lift heavy objects with your hands on your back.
Focus on weight loss: hips and arms
Method: Put your hands behind your body and do a lift.
Effect: The hip line rises by 2cm a week and the arm is slender by 2cm.
6. Eliminate butterfly sleeve.
Focus on weight loss: exercise shoulder and arm muscles.
Methods: Stand, hold a dumbbell weighing about 5 kg in your right hand, with your feet shoulder-width apart and your arms straight. Put the dumbbell under the diagonal of the chest, palm down, and support the left hand on the hip.
Slowly bend the elbow joint of the right hand, move the dumbbell to the chest, and then lift the upper arm to make it triangular, from bottom to top. Repeat the exercise 20 to 30 times, and then do it with the other arm.
7. Be an ass.
Focus on losing weight: shaping hips and thighs.
Methods: Lie on your right side, with your legs slightly straight forward, your right hand supporting your head, your left hand in front of your body, and your palms touching the ground. First, the left leg is lifted and swung forward, and then the knee is bent backward.
Next, straighten your legs. Repeat 10 times, then do 10 times in the opposite direction. Turn to the other side and do the same thing.