First, many girls have plump and beautiful hips, but too many are not good. I have a very simple one here.
Method:
First of all, avoid sedentary,
Then insist on holding the back of the chair with your hands and lifting your legs every day.
Lift it slowly,
Then keep it.
60
Seconds, then switch legs,
30
Time, absolutely effective!
In addition, you can lie on the bed, lift your feet back and stick to it.
five
Seconds, then change the other leg and do it for half a day.
A clock, insist on persistence, in fact, the most important thing to lose weight is persistence.
Standing on the ground with your limbs together in a standing position, and then lifting your hips 60 times a day, the effect will be better and simpler.
Being single is a practical way, anytime and anywhere.
It should be noted that
：
Fat will accumulate in the lower abdomen when the pelvis is tilted, and hip-tapping gymnastics can improve it.
( 1)
bend down
On the floor, bend your elbows under your face, stand up with your feet bent, and knock your hips with one foot.
(2)
according to
( 1)
The point is to change your feet and knock your hips.
The left and right feet knock each other's hips.
40
~
50
Next,
Finally, rest on your stomach.
10
Second.
If you think
( 1)
The action is very simple, then turn your hands to support your cheeks and knock your hips.
.
Second, the intestinal bone returns to its original position,
Thighs are getting thinner!
Exercise principle: neither exercise nor weight loss can make it thinner here, and the muscles outside the thigh protrude.
Because the intestinal bones of the pelvis expand outward,
That is, the root of thigh deviates to the outside.
Only by letting the intestine bone
Back to the normal position, the thigh can be thinned.
Exercise: Lie on your back on the floor, raise your hips, double.
Support your upper body with your hands and lift your body in the air.
Just put your hips down when you straighten your feet.
Knees when hips are down.
Very close,
Straighten your feet and put them down first.
Put your hips down again,
It's time to do it once.
10
Second,
repeat
three
Time.
( 1)
Lie on your back and spread your feet.
25
Cm, knees together, close to hips, hands straight.
On both sides of the body
(2)
Put your little finger on the ground,
Support the upper body, lift the hips,
Take a deep breath and hold your breath,
keep one's patience
(3)
If you feel sad, put your knees down, straighten your feet, put your hips down and have a rest.
10
Seconds, * * * do
three
time
( 1)
Lie on your back and spread your feet.
25
Cm, knees together, close to hips, hands straight.
On both sides of the body
(2)
Put your little finger on the ground, support your upper body, lift your hips, take a deep breath and hold your breath.
keep one's patience
(3)
If you feel sad, put your knees down, straighten your feet, put your hips down and have a rest.
10
second
Clock, * * * do.
three
time
There are many other ways.
: 1
Exercise the front of the thigh, lose weight on the buttocks and stovepipe.
The action is always standing, and the right foot is there.
Front, left foot behind. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. each
Transverse repetition
three
group
20
Time. Hip weight loss stovepipe
Action 2: Please sit on the floor with your feet together.
Open your knees outward. Keep your upper body straight and raise your hands horizontally forward. Then sit back on your hips. Repeat this action.
three
group
20
Time.
Hip weight loss stovepipe
Action 3: Stand up straight, legs apart, shoulder width apart. Hold a fitness stick in both hands.
Put it on your shoulder.
(If not,
You can cross your hands on your chest)
Then squat down until your thighs are parallel to the ground.
Repeat this action.
three
group
20
Time.
2
, posterior thigh (left one) and medial thigh (middle right) buttocks.
Lose weight and stovepipe
Action 1: Please stand up straight with your legs together. Pull the chair back. Then lift the left calf backwards and upwards.
.
Feel the muscles in the back of the thigh exert force. Repeat this action.
three
group
20
Time. Hip weight loss stovepipe
behaviour
Please lie flat on the floor with your back close to the floor. Lift your legs together,
Formed with the upper body
90
Degree angle.
Then try to separate your legs and close them again, and repeat this action.
three
group
30
Time. Hip weight loss stovepipe
behaviour
Sit on the floor with your hands behind your back and your upper body leaning back slightly. Bend your legs and put one between your knees.
Ball, squeeze it inward hard until it is exhausted and released. Repeat this action.
20
Time.
Second, you can also try massage.
：
1
Massage with massage oil from bottom to top.
2
When sitting and lying down, relax your whole body, especially your legs and calves.
Muscles, when sleeping at night, slightly raise the ankle, which helps to eliminate foot edema.
three
Playing pedal machine is the most
Ways to improve your legs.
four
、
The easiest way to keep your legs warm often,
Is to cover your legs with a sweater
five
use
38
Degree of hot water, soaking in the bust bath for about.
20
Minutes; Or wrap your legs in plastic wrap.
20
minute
The clock makes the calf sweat and helps burn fat.
six
Watching TV and soaking your feet won't take up time.
seven
I usually walk to work and go home in the morning and evening.
eight
Massage at acupoints to reduce the weight on feet.
Third, hip obesity has always been a problem for many friends, which has a lot to do with diet and sitting posture.
along with
Here are some methods for your reference:
dietary respect
※
Fat-reducing tea
In order to remove fat from the lower body,
I can recommend you to drink slimming tea. You can buy hawthorn and chrysanthemum, add water to make soup, and then put it in the refrigerator to drink.
Prescription can reduce blood fat, but remember to drink it after meals, not more than once.
250 degrees Celsius. C
, one
Just drink it after lunch and dinner in a day.
If your stomach is upset,
Stop eating.
Seat
Attitude.
※
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 the weight does not completely press on the buttocks and abdomen,
Make your hips fatter and fatter.
■
Five magic weapons for thin ass
●
Climb the stairs:
Climbing stairs is simple and economical, but because almost every office building has an elevator, everyone
Accustomed to taking the elevator, how can you want to climb the stairs! In fact, climbing stairs has many advantages, and you can spend your card.
In addition, on the road, if you step on the stairs twice at a time, you can drive the thigh and hip muscles.
Crowd, tighten your hips.
●
Push the wall:
Legs together, hands against the wall, legs straight, hips outward first.
range
10
Seconds, then close to the wall.
10
Seconds, repeated, not only can make the sculpture hip curve, but also gain something.
The effect of the abdomen, the lower abdomen will gradually flatten.
●
Standing squat:
It is best to have elastic rope or skipping rope, such as
If not, you can return empty-handed. First, spread your feet shoulder-width apart and step on the elastic rope, then hold the rope with both hands.
Put it on your shoulders and squat down your hips so that your thighs and calves are almost the same.
90
Degree, static action maintenance
eight
After a few seconds, again.
Stand straight. As for how many times to do it, please adjust it according to your personal situation.
●
Squat forward and backward:
Similarly,
Use elastic rope or skipping rope to assist. After stepping on the rope, make your feet step forward and backward, and then squat down to make your feet step forward and backward.
Both thighs and calves are good.
90
Degree.
●
Golden rooster independence:
Find a chair, hold the back of the chair, stand up straight with one foot,
The other foot stretches backwards in the air, about
2
After a few seconds, put it down again and the action can be repeated.
10
Until/very
15
Time and then change.
Do it with your feet.
■
Hip aerobic exercise
You can use it before going to bed.
15
Doing hip aerobics in a few minutes can not only increase
Strengthen body circulation, eliminate fat accumulation and achieve the effect of sculpture.
(Hip lift exercise 1)
1.
Kneeling
Standing posture, hands open, as wide as the ground.
2.
Move your left knee as far as possible to your chest. Stop.
five
Then just a few seconds
Lift it slowly
(Both legs are big.
90
Degree)
stop
five
Put it down in a few seconds.
3.
repeat
30
Switch sides after the second time.
(mention
Hip exercises 2)
1.
Lie on your back, knees bent, hands naturally attached to shoulder width.
2.
Abdominal contraction and hip clamping
Lift and inhale, stop.
five
Let go of your breath after a few seconds.
3.
repeat
30
time
(Hip-lifting Exercise 3)
1.
Hands crossed and stretched forward.
Shoulder height (or on the wall or back of a chair)
2.
Stand with your right foot straight, move your left foot back slightly and hold it with your toes.
On the ground, quickly lift your left foot and stop.
five
Put it down in a few seconds.
3.
repeat
30
Change feet after the second time
(Hip-lifting exercise
4)
1.
Lying on his back,
Hands and feet straight
2.
Lift your feet slowly,
When it rises to a right angle to the ground, put it down slowly.
3.
in process
30
Stop at cm,
keep one's body unmoved
1
minute
PS:
Don't leave the ground with your back.
Knees should not be bent,
Don't exert pressure on your shoulders and arms.
.