1, hip slimming exercise method
Tighten the leg muscles and gluteus maximus first, and both walking and squatting can achieve the effect of tightening the buttocks.
Method:
1. Keep your feet standing back and forth, and then hold the dumbbell of 1-2 kg with both hands.
2. Keep your back straight, bend your front legs, and slowly move your back feet so that the ground is parallel to the leg surface of your calf and relax. Then slowly return to the posture of 1. The left and right feet alternate, and the left and right feet of 8- 10 are counted as one round.
Note: the heel of the forefoot is the focus of this exercise.
Second, strengthen the gluteus maximus, and achieve the effect of eliminating hip fat by lifting your legs backwards.
Method:
1, put your left and right hands at both ends of your waist, keep your upper body straight, and then let your legs do some flexion and extension exercises. Keep a 90-degree bending angle when bending to ensure that the forefoot is the center of gravity of the action. A round of 5- 10 times, each time you can do 2-3 rounds.
2. Lean your waist on the back of the chair and make it prone. Don't be too nervous. Relax your upper body. Keep your left foot straight, lift it up slowly, and then change to your right foot. You can alternately do 9- 10 rounds and 2-3 rounds.
note:
1. If you feel uncomfortable lying down, you can put a cushion under it, which may be much better.
2, this exercise should be slow, don't improve the position of the waist, let alone bounce, otherwise it will not achieve the effect of beautifying the buttocks.
Third, exercise the strong gluteus medius and gluteus maximus, and make them stronger by imitating water skiing.
1, put a cushion under your stomach, and take a crouching posture, so that your left and right feet are crossed and buckled. You can put your right foot on top and your left foot on the bottom, and then put your left foot on top and your right foot on the bottom.
2, hip force, let the left and right legs keep moving up and down.
3. Repeat steps 1 and 2 for about 8- 10 times, alternating left and right feet during this process. As a round, you can do 2-3 rounds at a time.
The main function of this action is that the meat of the buttocks can be concentrated inward, making the meat of the buttocks look stronger, and it also has the function of lifting the buttocks.
Fourth, exercise thigh muscles. The method is to improve the hip through the flexion and extension of one leg.
Methods: Stand well, choose a suitable position, put one foot on the chair, and choose a position to ensure that the bent calf is at 90 degrees with the body.
Note: make sure that the leg bending angle is about 90 degrees, and the bending angle is not too big or too small. At the same time, the body should not be too far or too close to the chair, otherwise the leg muscles will not achieve the training effect.
2, beauty hip weight loss method
In order to make hips firm and avoid sagging and sagging, the first principle of diet is to reduce the intake of animal fat. Eating too much cream or cheese will not only make the blood tend to be acidic, make people tired easily, but also make fat accumulate in the lower body, leading to sagging buttocks. Therefore, it is best to take protein, such as soybeans, or low-calorie and nutritious seafood as the staple food.
In terms of vegetables, pumpkin, sweet potato and taro are rich in cellulose, which can promote gastrointestinal peristalsis and reduce the probability of constipation, thus creating a slim and fit lower body. Furthermore, the choice of nutrients is also very important. Many women have the problem of thin upper body but bloated lower body. At this time, they have to reflect on their daily diet and whether they are short of potassium.
Medical research shows that adequate potassium can promote cell metabolism and discharge toxins and wastes smoothly. When potassium intake is insufficient, cell metabolism will be hindered, lymphatic circulation will slow down, and it will become more and more difficult for cells to excrete waste. Coupled with the influence of gravity, water and waste accumulate in the lower body, which naturally causes bloated hips and legs.
There are two main ways to solve this problem: reducing sodium and increasing potassium intake. Excessive sodium will hinder the absorption of potassium, so be sure to eat less salty and spicy, which are the sources of sodium. As for the supplement of potassium, vegetables and fruits are the staple food! Brown rice, whole wheat bread, beans and cauliflower, these foods contain a lot of potassium, which helps to eliminate excess water in the body and make your lower body more gentle and elegant.