Step 2: Control your diet. People with a lot of buttocks usually have low body fat, and exercise to lose weight is also systemic. Besides insisting on reasonable exercise, we need to control our diet, adjust our daily diet plan, eat more fruits and vegetables, and avoid foods with high calorie, fat, sugar and salt. Please refer to the following arrangements:
1, 50 grams of whole wheat toast for breakfast, 2 pieces of lettuce leaves, 50 grams of cucumber and 4 small tomatoes.
2, lunch boiled chicken breast 200 grams, boiled potatoes 1 10 grams, carrots 75 grams, lettuce 95 grams.
3. Dinner 1 egg, 45g lettuce, 1 banana, 3 small tomatoes.
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Every meal should ensure a certain amount of protein, vitamins, carbohydrates and other nutrients. Protein, eggs, chicken breast, beef, etc. It is the main component, and vitamins mostly come from various fruits and vegetables. But the method should be light, and it is advisable to steam it with boiling water, which is conducive to weight loss.
Step 3: After the butt meat is not so much, do some comprehensive hip exercises to make the hips firm and round, and look full, powerful and sexy. The following butt exercises can be referenced:
1, Bulgaria lunge squat action time: about 15 times, three groups of training.
Action essentials
1. The distance between the practitioner and the bench is 1 to 2 steps.
2. Bend the instep of your left foot on a flat stool and keep your upper body straight.
3. During the action, the right knee bends to lower the body until the left knee almost touches the ground, and then the right knee straightens and the right leg stands up straight, which is to complete an action.
2. Hip lifting action time: about 8- 10 times, three groups of training.
Action essentials
1. Prepare a yoga mat and support it with a flat plate.
2. Lie on your stomach and make fists with both hands.
3. Hook your toes back and keep your body in a straight line.
4. Exhale and straighten your right leg.
5. Pay attention to keep your hips upright and inhale your legs.
3. Self-weight gluteal bridge action time: one group 15-20 times, three groups of training.
Action essentials
1. bend your knees and lie on your back. The distance between the feet is slightly larger than the shoulder width and slightly separated to both sides. Open your arms on the ground.
2. Push your hips up, with your shoulders and upper back as a fulcrum and your feet as another fulcrum. Lift your hips up, and lift your middle, lower back and thighs up by the way, until the whole trunk is basically in a straight line from your shoulders to your knees and is roughly perpendicular to your calves. During the whole process, the feet, shoulders, upper back and arms remain still, and the calves are not allowed to move actively.
3. Slowly and forcefully recover and control the buttocks.
Step 4: Stretch and massage the buttocks. Paying attention to stretching and massaging the buttocks after each exercise can not only prevent the long muscles of the buttocks from hardening, but also improve the shape of the buttocks. Generally, you can buy a foam shaft for hip massage and lie on your side. The foam shaft is placed at the root of the thigh, from the root of the thigh to the hip bone, and massage up and down, alternating left and right.
The action of stretching hips is as follows:
1, pigeon action time: 60 seconds, left and right legs alternate for 30 seconds.
Action essentials
1. Choose a yoga mat, then bend your knees and hips with one leg at 90 degrees to the front, and stretch your hind legs backward and straighten naturally.
2. Keep the trunk upright, lean forward and increase the flexion angle of hip joint. When you feel the gluteal muscles being stretched, keep this posture for 20-30 seconds and do static stretching.
3. Keep a good breath, don't hold your breath when stretching, and don't be too violent.
pay attention to
1. The hip joint is too tight to sit down. You can put a yoga brick under your hips, which may be more comfortable.
2. The hip joint is tight, the hind foot is tight, or there is pressure in the lower back. You can try to do it at the dining table or beside the bed.
3. The angle between the calf and thigh should not be so big (90 degrees), but it can be reduced to make the calf closer to the groin.
2. The time for the legs to bend forward in the sitting position at rest: 20-60 seconds, with the left and right legs alternating 10-30 seconds.
Action essentials
1. Sit on the stool with your legs and one hand on your legs to keep your body balanced and your hips still.
2. Then let the upper body lean forward slowly for 10-30 seconds at the end of the action.
3. Action time of supine lateral bending and turning over: 20-60 seconds, with left and right legs alternating 10-30 seconds.
Action essentials
1. Lie on your back, bend your knees and turn around, keeping your body close to the ground.
2. Stretch your hips to the opposite side, put your hands on your knees and press hard slowly. When the action is over, it will last for 10-30 seconds.