I. Introduction
Hip lifting is a common fitness action, which can exercise abdominal muscles, police department and leg muscles;
Second, decomposition
1, starting position: lying on the ground, legs bent, feet on the ground, hands at your sides; Lift the police: lift the police off the ground with abdominal muscles and police muscles until the body is in a straight line, and put your hands on your sides or cross your chest at the same time;
2, keep the state: keep your body in a straight line, be careful not to lift the police department too high or too low; Put down the police department: slowly put the police department back to the ground and return to the starting position; Repeat action: repeat the above actions to complete a set of training;
Third, matters needing attention
1. Breathe evenly: inhale during the warning, and exhale during the hip lowering; Don't use waist strength: hip lifting depends on abdominal muscles and gluteal muscles, not waist strength; Pay attention to body posture: during the police warning, the body should be in a straight line, and the hips should not be raised too high or too low;
2. Control the action speed: the action speed should be slow, neither too fast nor too slow; Moderate training: Beginners can perform 3 groups, each group 10 hip movements, and gradually increase the training intensity;
Fourth, the benefits
1, increase local flexibility: Hip lifting can increase the flexibility and flexibility of hip joint and pelvis, as well as coccyx. Insisting on exercise can also promote fat burning in the body and help to lose weight;
2. Relieve fatigue: It has a certain protective effect on hormones when lifting buttocks, which can relieve physical fatigue, prevent lumbar spinal stenosis, lumbar disc herniation and other adverse diseases, and also improve the problem of limited lumbar motion.
3, improve digestive function: when lifting hips, you can exercise the strength of waist muscles, thus stimulating the intestines, helping gastrointestinal peristalsis, improving indigestion or food accumulation, and helping to digest nutrients in food.