Second, hold the wall and kick to practice holding the wall with both hands, supporting the left leg, and keeping the upper body upright. Kick the right leg straight back 20-30 times. Change the right leg support and kick the left leg. Repeat 2-3 groups, then kick 20-30 times, and repeat 2-3 groups.
Third, support the wall and control the legs. Practice supporting the wall with double backs, supporting the left leg and keeping the upper body upright. Lift the right leg straight back to the limit, control it for 30-60 seconds, then put it down and relax. Change the right leg support and control the left leg. Repeat groups 2-3. Control the side leg for 30-60 seconds and repeat 2-3 groups.
Fourth, kneeling and kicking exercises
1, kneel and kick.
Put your hands on the ground, kneel on your left knee, point your right leg straight to the ground, and your upper body is parallel to the ground. Straighten your right leg, kick it back and forth, and then restore it. Repeat 20-30 times. Then change your right knee, kneel down and kick your left leg. Repeat 20-30 times to complete 2-3 groups.
2. Kneeling and kicking
Put your hands on the ground, kneel on your left knee, point your right leg straight to the ground, and your upper body is parallel to the ground. Kick the right leg straight to the shoulder and then restore it. Repeat 20-30 times, then kneel on your right knee and kick your left leg. Repeat 20-30 times to complete 2-3 groups.
Five, supine hip practice supine, knees and legs, two feet flat on the ground slightly wider than the hips, two arms flat on the side, gluteal muscles forcibly contract upward to lift the hips. Keep it for a while, then relax and recover. Repeat 20-30 times to complete 2-3 groups.
Sixth, practice weight-bearing squats, stand on your legs, keep your upper body upright, put heavy objects on your shoulders behind your neck with your hands, take a deep breath, pause, and inhale to restore. Repeat 10-20 times to complete 2-3 groups. The above exercises are more effective under heavy load. Practice three times a week, once every other day. In addition, we must strengthen aerobic exercise, such as long-distance running, aerobic dance.
How to embody hip bodybuilding from the posture? To reflect the bodybuilding of a person's buttocks, the most basic thing is to keep the posture of abdomen and waist, so as to improve the center of gravity of the buttocks and show a plump and solid hip shape.
When one leg is supported, the gluteus muscles on the supporting leg should also be tightened and slightly tilted backward. Sitting in a chair, keep the upper body posture of abdomen and waist, and the body center of gravity falls on the hips. From the side, you can reflect the plump lines of your hips. You can also sit on your side, that is, your upper body and legs turn to the side at the same time.
When walking, while maintaining the correct posture of the upper and lower bodies, we should pay attention to straightening the support legs and contracting the muscles to lift them. If you want to improve the performance art and skills of hip movements, you can carry out Latin dance (such as rumba, cha cha cha, samba), hula dance, disco and other dance training.
In addition, when lying on your side, your legs are close together and slightly curved, or your calves are straight and your thighs are bent, which can reflect the beauty of your hips.
Hip slimming method:
Hip obesity has always been a problem for many female friends, which has a lot to do with diet and sitting posture.
Here are some methods for your reference:
dietary respect
Slimming tea ※
To get rid of the fat in the lower body, I suggest you drink slimming tea. You can buy hawthorn and chrysanthemum and add water to make soup, and then put it in the refrigerator to drink it ice. This recipe can reduce blood fat, but remember to drink it after meals, and don't drink more than 250C C. C once. Just drink it after lunch and dinner in a day. Stop eating if your stomach is upset.
sitting position
Correct sitting posture: ※:
When you sit down, your waist should be straight. You'd better put a waist pad behind your back and raise your center of gravity upward, so that you won't put all the weight on your hips and abdomen.
Make your hips fatter and fatter.
■ Five magic weapons for thin buttocks
● Climb 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 this, not only can make your hips curve, but also have the effect of abdomen, and your lower abdomen will gradually flatten.
Low 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.
● Squats 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.
● Golden Rooster Independence:
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.
(Hip lift exercise 1)
1. The body is in a kneeling position, with hands open and shoulder-width on the ground.
2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.
3. Repeat 30 times before changing sides.
(Hip-lifting Exercise 2)
1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.
2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.
3. Repeat 30 times
(Hip-lifting Exercise 3)
1. Fold your hands and straighten forward at shoulder height (or hold the wall or chair back).
2. Stand with your right foot straight, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, and put it down after stopping for 5 seconds.
3. Repeat 30 times, and then change your feet.
(Hip-lifting Exercise 4)
1. Lie on your back with your hands and feet straight.
2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground.
3. Stop at a place 30 cm above the ground and stand still 1 min.
PS: Don't leave your back on the ground, don't bend your knees, and don't exert yourself on your shoulders and arms.
The targeted method is to insist on squatting. Squatting can be regarded as a kind of whole-body exercise, especially for strengthening quadriceps femoris and gluteus maximus, reducing fat in arms and abdomen, making lower limbs feel curvy, expanding chest and enhancing vital capacity. It is a simplified version of the "wall-hitting skill", which is simple and flexible. It's very simple, because it doesn't have any moves and doesn't need any equipment. It is flexible because it can be practiced anywhere, indoors and outdoors. In terms of time, you can practice in the rest time in the morning and afternoon, or in the free time in the morning and evening. Working people like to practice anytime and anywhere in collective occasions such as offices.
The basic action essentials are: put your feet together, keep your whole body upright, focus on the palm of your front foot, hold your chest and abdomen, relax your whole body, don't lean back or tilt your head, always put your legs together, squat down completely and then get up slowly, and so on.
There are two kinds of squatting methods: routine and difficulty.
1, routine squat. Squat down in groups of 30 at a time, as many as possible. An exercise time should be above 10 or feel hot or slightly sweaty. Weight loss exercise can be divided into several squats. Of course, we should also pay attention to the squat practice step by step, and gradually increase the code, for example, only 30 squats for the first time, 60 squats after two days, and then gradually increase the number of squats. Perseverance and perseverance will certainly be of great benefit.
2. It's hard to squat. With the deepening of exercise, after the body can fully adapt, according to personal hobbies, we can consider increasing the difficulty of movement. That is to say, when squatting, the knee part can be gradually controlled within one's toes, with the purpose of stretching and exercising the whole spine to the maximum, including cervical, thoracic, lumbar and coccygeal vertebrae. It is also equivalent to meeting the requirement of squatting completely when the toes touch the wall. Breathing when squatting has also changed from natural breathing to deep breathing, that is, exhaling when squatting and inhaling when getting up, because deep breathing itself is a healthy exercise. If you take a deep breath, you can squat five to ten times to adjust your breath, or you can squat once. It is best to breathe through the nose, exhale through the nose, and breathe through the nose.
You can do some squat exercises according to your physical condition and weight loss requirements.
Respondent: hbzhou 1978- scholar level 3 5-8 18:24.
Do it a few times more.
Respondent: average male assistant level 2 5-8 18:24.
1. Thin thighs:
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
Carry out local exercises of thigh bodybuilding
Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
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1 min thigh slimming exercise
Thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.
Inner side of thin thigh
Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased.
Internal and external measurement of thin thighs
Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.
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2. stovepipe:
Bed leg reduction
1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times.
2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired.
3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest!
4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.
Subway leg contraction method
It takes as little as five minutes and as much as half an hour by subway, so use this time to do sports.
Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off.
Office leg reduction method
When you go to the copier to copy or fax, you might as well lift your feet at a 90-degree angle first. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs.
Food leg reduction method
Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles.
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
Reduce leg massage
1. Sit in a chair, lift one foot at right angles, and beat the calf with your fist for about 5 minutes.
2. As shown in the figure, one foot is straight, the other foot is slightly bent, and massage in zigzag direction from the feet and eyes with two palms. Do your left and right feet for 5 minutes.
The following menu is specially designed to reduce fat on the buttocks and thighs. Repeating for 7 days can reduce the fat in your lower body 1 to 2 inches.
Breakfast: a bowl of milk and wheat bran (with two teaspoons of honey)
Lunch: Four pieces of coarse wheat bread mixed with low-fat sauce and stuffing such as lettuce, cucumber and tomato.
Dinner: the first course: two wrinkled melons or half grapefruit; Main course: eight ounces of steamed fish; Dessert: strawberries and a glass of cheese.
Remarks: Drink 300ml skim milk every day, and sugary drinks are not suitable for drinking.
Preparation tools: aerobic exercise ladder (if there is no professional ladder, you can use the stairs at home instead). ※.
Exercise method: repeat step 1 ~ 4, with 20 times as one group and 2 groups of left and right feet. ※.
Step 1: put the small step on the right side of your body, put your right foot on the step and land your left foot;
Step 2: crouch slightly, and don't exceed your toes when your knees are bent.
Description: The function of these two steps is to beautify the calf and reduce leg fat.
Step 3: put the center of gravity on the right foot to support the body weight, and lift the left leg to the outside and stop at the highest point;
Step 4: Count to 5, return your left foot to the ground, and then change your feet several times.
Description: These two steps can help to eliminate the fat accumulated in the buttocks, tighten the muscles in the buttocks and reduce the fat in the buttocks.
In addition, I recommend two daily exercises to help you beautify your hips and legs:
A. swing your hands in big strides. You can move to the hip muscles by swinging your hands greatly and striding, so as to achieve the effect of modifying the hip curve.
B, when climbing stairs, stride two steps. Taking two steps at a time is more effective than climbing one step at a time to exercise your hips and lower body.
It is not too difficult to have such a beautiful hip shape. As long as you can keep exercising and tighten your hip muscles, you will have a beautiful round hip.
Another advantage of reducing hip fat is to make your legs look slender. With so many benefits, do hip exercises before it's too late.
Exercise 1 strengthen waist and buttocks
This simple exercise is good for the waist and buttocks.
1. Lie on your back with your feet waist-width apart, knees bent and hands flat on your sides.
2. When exhaling, try to straighten your waist until the breath is completely exhaled, and then return to the action 1, without rest in the middle, and the actions should be consistent. Continue to do 15~20 times.
Note: every time you do it, you should use force. When you get used to this set of movements, your hips can not touch the ground, and the effect will be better.
Exercise 2 Reduce hip fat
This exercise can eliminate the fat above the buttocks, exercise the leg muscles and make the buttocks more stiff.
1. Lie on your stomach with your hands down and your toes straight.
2. Push your hips hard and exhale at the same time. Try to lift one foot and keep your feet straight and still 1 sec. Go back to action 1 and lift the other foot according to the same steps. Do it alternately left and right 15~20 times.
Note: Don't twist your hips and lift your feet, because it may cause low back pain and fail to achieve the exercise effect. When lifting your legs, you should also contract your abdominal muscles.
Exercise 3 Beautify the hip shape
This exercise can contract hip muscles and strengthen waist strength and leg strength. In particular, it can effectively eliminate the fat on both sides of the thigh and create a beautiful buttocks with curvature.
1. Legs together, stand at attention, face forward, hands akimbo.
Step forward with one leg gently and bend your knees 90 degrees. Inhale first, then exhale, and return to action 1. Change legs and step out, the action is the same, and the left and right feet are repeated 15~20 times.
Note: when doing this action, keep your head up and chest out. Don't go too far. When the hind legs bend down, keep your knees as close to the ground as possible, but don't touch the ground.
Exercise 4 seductive back
After getting used to doing exercise, you can try to do the following group, beautify your hips and exercise your back muscles at the same time, so that the overall lines of your back are more beautiful and more satisfying.
1. Lie prone, with your hands and feet slightly open and straight, and inhale.
2. Exhale slowly, lift your hands and feet as much as possible, stretch your muscles, and pause for 5 seconds. Repeat 10 times.
Note: keep your legs straight, don't bend your knees, and push your hips hard. Exhale fully every time your hands and feet are raised, which is easier to do. You should avoid doing this exercise after meals or when you are full.
Whether it works or not will soon be known.
In the process of exercising hip muscles, when you find that jeans have become loose, it means that your hip shape is changing. If even the underwear feels bigger, it means that the hip muscles have gradually tightened, so you can enjoy this wonderful feeling!
Respondent: Hua Cailin-Bachelor 16 Grade 5-8 19:22.
Feet are shoulder width apart, hips are pressed inward, and upper body is relaxed, 4 times a day, more than 20 times each time.
Respondent: ccicc 469506245- Trainee Magician Level 2 5-8 20:20
. . No matter where you ask this kind of question, it is useless to copy long paragraphs. Most people here can only copy materials that they can only read, which is useless at all. How many times have I asked for a reward before, and there is no feasible method. Finally, I saw two good methods that suit me, which are very effective for me. Obviously, I will give them to you to try.
The first method: skating. I didn't know at first, but I thought everyone who likes skating wanted to learn. Later, when I was learning a technology, I felt it. Thanks to this accidental opportunity, this technology is a U-shaped step. When practicing this, I will put my feet as far as possible to the outside and try to keep my feet in a straight line. I've been practicing for a long time, but I just can't get stuck. Later, I watched the master play for a long time and finally found the reason. People's feet can be put in a straight line easily and naturally, and I can only work hard. Then you can try it, practice it once, and get up the next morning to see if your ass and thighs are sore! This U-step makes me feel that I have found a good way to exercise my thighs and buttocks, that is, skating. If you still don't believe me, my friend, I'll tell you. You can go to the skating rink to see those experts who can skate. Have you noticed how many of them are not those thighs and hips? Really, those people practice their legs and hips beautifully. Do you think the lower body is always tight? Can it be beautiful?
The second way is to ride a bike. However, you should pay attention to this method. It's not that I'm too crazy to exercise my legs every day. Just ride it often. If it's an ordinary bike, ride at a medium speed. If it's a speed change, it's better to exercise. I suggest you turn down the circle. The purpose of cycling practice is not to make the thigh turn twice more. This method is especially effective for cycling at school and work every day.
Well, the above two methods are my personal experience. By the way, I skated for a month and a half, and then I went out to play by bike occasionally. Now my hips and thighs have a very obvious effect. I don't think these two methods are the best, but at least they are balanced (because they can reduce fat but unfortunately shape) and feasible. Ok, I wish you an early success! I don't waste time playing so much:)
Hip rotation
1. Lie flat with your knees on your chest, your hands flat, your shoulders close to the ground, your hips slowly turn right, try to keep your knees close to the ground and turn your head left at the same time. Exhale and return to your original position. Repeat the above actions in the opposite direction after inhaling again. Repeat 10 times the next day, and gradually increase the number to 25 times within 30 days.
2. Inhale and let the muscles contract when the hips slowly leave the ground. Stand up straight at the lower, middle and upper parts of your back until you support your body with your shoulder blades. Keep the posture unchanged 10 second. Exhale and lower your body slowly. You will feel that every vertebra is relaxing. Repeat 2 times and gradually increase to 5 times.
Lift your legs back.
1. Lie on your stomach with your hands flat at your sides and palms down. There is a cushion on one cheek. Until the feet are separated by about 15 cm. Inhale and contract the hip muscles.
2. Toe forward and lift your right leg about 15cm off the ground. Keep the posture unchanged 1 sec, and then lower your right leg. When doing this, your hips must always rest on the mat-this is more important than the height of your legs. The right leg repeats 10 times, and then the left leg repeats 10 times, gradually increasing to 50 times.
Kick the calf
1. Lie prone, bend your arms, and keep your palms shoulder height. At the same time, palms and arms are pressed down on the mat, so that both legs are off the ground at the same time.
2. Keep breathing. Contraction of hip muscles, kicking like swimming. 50 times for each leg, gradually increasing to 100 times.
Kneel down and kick.
1. Kneel down with your hands and feet shoulder height. The distance between the knees is 20 ~ 30cm. Straighten your right foot and lift it to 30cm off the ground.
2. Keep breathing and lift your right foot 25 times. Repeat the same action with your left foot. The left and right feet are 25 times and gradually increase to 50 times.
Bend down and kneel.
1. Kneel on your hands and feet. Inhale, bend over, and put your forehead against your knees. Move your right knee close to your forehead.
2. Exhale and contract hip muscles; Arch your body, raise your head as far as possible, and straighten your right leg to the ceiling (slightly bend your knees to avoid muscle tension). Inhale and return your right knee and forehead to their original positions. Then repeat the same action. The movements should be completed quickly one after another, without interruption, and the hip muscles should contract when arching. The left and right legs are repeated 10 times, gradually increasing to 25 times.
Compress the buttocks
1. Kneel down, hands drooping, palms stroking thighs.
2. inhale. Keep your body and thighs in a straight line, press your hip muscles with your palm, bend back and keep your posture unchanged for 5 seconds. Exhale and return to your original position. Repeat 5 times and gradually increase to 25 times. Gluteal muscles and buttocks are an important but often neglected muscle part in bodybuilding training. The reason is simple: it is not easy to see yourself clearly! This does not mean that we can not pay attention to the training of gluteal muscles, because it plays a connecting role between the back and legs when showing the back. Whether the gluteal muscles are strong or not can be seen by others!
The main training methods of gluteal muscles are related to the back and thighs, such as squat and hard pull. But there are also some special exercises that can be used to sculpt hip muscles. The following exercises can be used alone or as an aid to squats.
1. Lie on your back and lift your hips with one leg.
Lie on your back, bend your right leg and put your left leg on your right leg. Put your palm on your side. Slowly lift your hips and tighten your gluteal muscles as much as possible until your back is straight. Repeat after repair. Do 3 groups on each side, each group is about 20 times.
Bend your knees and lift your legs.
Hands on your knees, knees at 90 degrees. The movement starts with one leg lifting, the heel is vertical upward, but the angle of the knee joint remains unchanged. When the thigh is lifted to the highest point, it is just parallel to the ground. Don't walk too fast. Tighten your gluteus muscles. 3 groups on each side, 20 times in each group.
3. Bend down to carry the load and bend the calf.
Touch the ground with your hands and knees. Exercise 2. Tie sandbags to your ankles (be careful not to be too heavy). First straighten one leg back, about parallel to the ground, and then bend your knees 90 degrees. Repeat after repair. 3 groups in each group, 20 times in each group: always pay attention to the control of the action and don't throw it.
Squat and jump
The action is basically the same as the weight-bearing squat, which increases the explosive force: the feet are shoulder-width apart and the arms are held on the chest. Squat down until the knee joint is at 90 degrees, and push up vertically. Pay attention to thigh strength and hip tightening. Each group is about 10 times, and 3 groups are made. Because this sport has an impact on the ground when jumping and landing, it is best to do it on rubber mats, wooden floors or grass, and pay attention to keeping your body balanced.
5. The station distance is narrow, and the weight is squatting.
The foot spacing is 10-20cm. Two hand-held dumbbells (weight varies from person to person). Squat down until your thighs are parallel to the ground, and then stand up hard. Keep your upper body upright in action: don't lean forward. 8- 10 times in each group, 3 groups.
6. Lift your legs after standing and carrying weight
Stand on the wall, lean forward slightly and hold the wall with both hands. The sandbag is tied to the ankle and the heel is slightly raised. At the beginning of the action, the body's center of gravity shifts to the support leg, and the action leg kicks back slowly and forcefully, and the knee joint can be slightly bent. Kick until you can't go backwards. Hold on for a few seconds, then recover. 3 groups on each side, each group is about 10 times.
These exercises are only for exercisers to choose, you don't have to do them all at once. It can be arranged after big muscle exercise. Exercise hip and back muscles.
Step 1: Stand up straight, try to stay straight, put your hands on the back of the chair or lean against the wall.
Step 2: straighten your left foot and open your right foot outward.
Step 3: slowly lift your right leg as far back as possible, preferably stop at the highest point for five seconds, and then slowly lower your right leg.
Step 4: Change feet after a certain number of times. This action can eliminate the fat on the upper part of the buttocks, tighten the muscles of the buttocks, and reduce the fat between the buttocks and the lower back.
When doing leg lifting, you should not lean forward or deform because of leg lifting, and your knees should not bend. When holding the chair back or leaning against the wall with both hands, you can't completely concentrate on the chair or the wall, you can only lean against it gently. It is best to do this group of exercises six to eight times without interruption, then do it on the other foot, have a rest, and repeat a cycle with the left and right feet.