First, how to lose weight with more hips?
1. Bend your back and knees.
Put two 5- 15-pound dumbbells on your hips, put your right foot on the steps, and bend your knees 90 degrees, as shown in figure (a). From this position, step forward with your left foot, put it on the steps, and squat for 2 seconds, as shown in Figure (b). Stand up and go back to where you started. Repeat the exercise on the other leg, and each leg does the action of 10- 12.
Bend your knees and raise your arms.
Keep your feet shoulder-width apart and put your hands at your sides. Raise your right knee until your thigh is flat with the ground, and at the same time, raise your hands above your head together, as shown in Figure (a). Hold for 5 seconds, then slowly lower your right foot and lunge forward, as shown in Figure (b). Take back your left foot and return to Keith's position. This is a complete action. Do 10- 12 times on each leg.
Step 3: Lie prone and raise your legs.
Lie prone on the bench with your legs hanging on the edge of the bench, as shown in figure (a). Exert your abdomen and lift your legs until your body is in a straight line, as shown in Figure (b). Hold for 5 seconds, then slowly lower your legs. Do 10- 15 times.
Suggestion: insist on doing this hip lifting exercise 2-3 times a week in discontinuous days, and with a reasonable diet, the lower body will lose weight, and it is no problem to wear tight pants! Such a good way to lose weight is really impossible to find with lanterns.
Ride a bike in the air
Riding, an intensive aerobic exercise of the lower body, has the high efficiency of slimming the lower body, and is effective for the whole lower body including hips, thighs and calves, especially the thinnest calf. For the calf, it will lose weight faster than walking or jogging, because it will not let the calf bear the whole body weight and make the muscles thicker.
Second, the principle of thin buttocks
1. Diet collocation
Breakfast: Breakfast must not be ignored. You can choose brown rice or miscellaneous grains rice and fully consume all kinds. Just eat three meals normally. If you want to lose weight faster, dinner can reduce hundreds of calories. But don't eat big meals at night, or the fat consumed by exercise will be replenished soon.
2. Exercise time
Exercise is effective only when it is done in one breath, and it is not easy to sweat when it is done intermittently. You can rest for a few minutes if you are tired halfway, but don't rest for too long to avoid catching cold. In particular, it is best to ride a bike for 40 minutes at a time, and the effect is obvious. This will burn more fat. If you only step on it for 20 minutes at a time, the fat will burn out.
3. Basic training volume
Do it once a day. (Suitable for people who have a controlled diet at dinner) Strengthen training and do it twice a day. (Suitable for people who eat three meals normally or want to speed up the slimming effect) If you eat a lot of dinner, it will be better to do it again before going to bed, which will consume excess calories. Don't just sit in front of the computer and play games. It is difficult to lose weight in winter. It may not be enough to do it once a day. You can do it twice a day. As for cycling in the morning or doing it three times a day, there is no need.
4. Sleep coordination
1 1 go to bed at the latest, as long as you sleep for eight hours. Adequate sleep makes the body full of blood and gas, so that the garbage removal work can be carried out smoothly, and the lower body will lose weight quickly. If you stay up late and don't get enough sleep, even if you exercise hard today, you will find that your ankle circumference has not decreased and your weight has not decreased. If possible, it is best to sleep between 9: 00 and 10, followed by 10 to1. Going to bed early is very helpful to lose weight, and it can exert the greatest weight loss effect on the same day, because the earlier you go to bed, the more blood you have.
Third, the reason for the fat ass.
1, sitting for a long time
Office workers sit and work for eight hours every day. After sitting for a long time, their hips certainly become wide and big.
2. Sit with your legs crossed and get fat while relaxing.
At the moment, you may be sitting on the sofa, crossing your legs and reading this article. Whether at home or in the office, if you sit with your legs crossed all day, it will hinder the blood and lymphatic circulation in your legs and lead to edema in your lower body. If edema care is not done well, such as massage, the veins of lower limbs will gradually protrude, which will seriously affect the circulation of lower body, leading to fat thickening and even muscle stiffness.
3. The pants are not the right size
Tight clothes such as tight jeans and corsets, and even cute dresses such as miniskirts and sleeveless shirts will make the lower body fat. Because too tight clothes will hinder the normal activities of the legs, but also hinder the blood circulation of the waist and legs; Short skirts can make your legs catch cold, and also affect blood circulation, leading to fat accumulation. Too much underwear will make the buttocks droop and swell due to lack of sufficient support, while too small or too tight underwear will squeeze out fat and the buttocks will inevitably deform.
4. Standing for a long time
Some people need to stand for a long time because of their work (such as salespeople), and their calf muscles become very strong over time, which even affects their appearance. In addition, incorrect exercise or standing for a long time leads to edema of radish legs or calves.
5, the diet is high in calories and heavy in taste
Most people with obese legs don't pay attention to diet. They not only like to eat high-calorie desserts and fried foods, but also get used to sitting after eating. Slowly, the buttocks and thighs began to accumulate fat. In addition, some people are addicted to heavy food, and excessive salt intake can also cause leg edema.
6, estrogen secretion disorder bad habits make you fat.
Estrogen, which makes you exude feminine charm, is the chief culprit in making the lower body fat. Hungry, eating diet pills indiscriminately, unintended pregnancy, etc. , will make estrogen secretion disorder, leading to abdominal and thigh fat accumulation, the lower body is getting fatter and fatter.
7. When you walk, your calves are fat.
I don't have time to exercise at ordinary times, so I just walk to and from work to keep fit. But walking in the wrong posture, or wearing the wrong shoes, not only can not lose weight, but also may become fat, and even seriously affect the health of feet. For example, when walking, you can't burn leg fat at all, but your calves will get thicker.