1) Swing your leg:Stand on your left side near the back of the chair, grab the back of the chair with your left hand so that you can make the drill easy, at this time, the right leg forcefully swing forward, upward and to the right, do I0 times. Then move the position of the chair and swing the left leg. Breathing should be even, the amount of activity as large as possible, in order to make the arm muscles to bear enough load, swing the leg range as wide as possible, this section of the drill can make the buttocks lose weight.
(2) across the leg: lying on the right side, the right arm bent at the elbow at right angles, palms down, the left palm at the waist to support the ground, support the thighs to force the body to leave the ground, the upper body and legs in a straight line. Then lower the thigh and lie down on the right side. Repeat I0 times. Then lie on your left side and do the same 10 times on the other side. This exercise leads to weight loss in thighs and buttocks.
(3) Turn your legs:Sit on the floor, bend your knees, tense your feet, and keep your feet as close to your thighs as possible. Brace your palms on the ground from behind and slowly turn both knees to the left and right in that position, touching the ground as much as possible. Repeat 10-20 times. This exercise leads to weight loss in the buttocks.
(4) "Walking" with the hips:Sit on the carpet with your knees straight and your hands stretched forward, raise your head, extend your right hand and move your right leg with your hips moving to drive your right leg, forward. Then use the left hand and left leg to do the same action, so that the forward movement two or three times gradually increase the distance. Can make the hips and abdomen lose weight.
(5) "half a small bridge": lie on your back, arms straight along the upper body, palms close to the thighs, the number of 1 when the knee upward dial, the foot does not leave the ground, the number of 2 when the thighs slightly upward, with the head and feet support. Use force to make the buttock muscles pull tight, hands on the thighs, count 3 when the thighs down, count 4 when the legs and feet straight, breathing should be even. Repeat 10 to 15 times. This exercise can make the buttock muscles firm. After a period of exercise, then do some more complex exercise.
Lying on your back, feet on the side of the chair, arms straight along the upper body, palms down, count 1 when the buttock muscles tighten, thighs slightly raised, supported by the head and feet, hands tight to the ground, count 2 when still maintaining the position, count 3 when the thighs down. At the count of 4, straighten your legs and breathe evenly. Do this 10-15 times.
(6) hold the brace: lie on the ground, legs close together, head up, back, slightly bent elbows, support the ground, quickly turn to the left, while making the legs do the "standing scissors" action. Use the palms of your hands to support the ground to restore the original position, and make the legs close together. Then do the same to the left. Repeat this exercise 5-l0 times on each side. Do not hold your breath. At first it seems complicated, so do it slowly, so that the whole body participates in the activity. This exercise makes the buttocks and thigh muscles firm.
Hip weight loss tips As you get older, you will spend more and more time sitting, so your hips will encounter trouble accumulating more fat. Here is a workout to keep your butt muscles flexible by practicing once a day and doing each section for ask minutes. After three weeks of practicing, your gluteal muscles and hip shape will improve.
The first section of the squatting and kicking exercise
Upright, feet apart, tighten the abdomen, and cross the waist with both hands. Bend your knees and squat down as far as possible, but don't lower your hips below your knees. Get up quickly and kick one leg as high as possible to the side of the body. Squat again and do the same, kicking the other leg. Alternate legs and do this for 1 minute.
Section 2 Hip Tightening Exercise
Stand upright with both hands and waist. Tighten the buttock muscles, one leg slowly lifted backward (foot off the ground more than ten centimeters), put it down (foot does not touch the ground), and then lifted backward, and repeat to do 10 times. Change legs and do 10 times. Do more than 2 times.
The third section of the hip lift
Lying on the ground, both arms flat on the side of the body, feet on the wall, so that the waist on the ground. Tighten your gluteal muscles and lift off the ground for a few centimeters, then lower. Repeatedly do 30 times
Research and practice has shown that by doing a variety of weight loss exercise, you can quickly change the body type, so that the human body is more fit, rich in youthful vigor. The following is the introduction of hip weight loss exercise for your reference. The friends who need to lose weight, maybe this is just right for you!
Exercise 1: hand grasp a fixed object, in the ankle joint bundled with a sandbag or other items (weight customized), according to a certain rhythm, do both legs straight alternately after the pendulum exercise, each time to do four eight beat exercise.
Exercise 2: Lie on your side, put your hands under your head, straighten your legs and lift them high, turn your toes out and keep your arms still, keep it for 1-2 minutes, then turn your body 180 degrees to do the same with the other leg, and repeat the same action twice for each leg.
Exercise 3: kneeling position, both hands on the ground, head up and chest out, alternate legs back swing to the pole, each time to do four eight beats.
Exercise 4: supine posture, both hands on the side of the body, flexed legs and hips up, according to a certain rhythm to do hip exercises, each time to do two groups, each group of four eight beats.
Exercise 5: kneeling position, both hands on the ground, flexed legs to the side of the swing, alternating legs, each time to do four eight beats. (From: weight loss fitness)
Hip weight loss massage:
1. Use the thumb to rub the depression on both sides of the buttocks and the middle part of the hip transverse lines. This is the area where the foot bladder meridian circulates. Stimulate these areas to reduce the accumulation of fat, the intensity can be stronger.
2. Knead the posterior thigh muscles with the five fingers of both hands.
3. To the palm of the hand from top to bottom repeatedly kneading the muscles of the buttocks, long-term persistence will receive good results.
4. In standing, talking, sitting, lying down, doing anal, contraction of the anus holding the legs of the action, if with other hip aerobics effect will be better. This can reduce the accumulation of fat, but also reduce the occurrence of hemorrhoids.
Hip weight loss exercises:
1. Lie flat on your back, with knees to the chest, both hands flat and shoulder close to the ground, hips slowly turned to the right, try to make the knees close to the ground, while the head to
Turn left. Exhale and return to the original position. Inhale again and repeat in the opposite direction. Repeat 10 times the next day, slowly increasing the number of repetitions to 25 in 30 days
.
2. Inhale and let your muscles contract as you slowly lift your hips off the ground. Lift the lower, middle and upper parts of your back one after the other until you are supporting your body with your shoulder blades. Hold the pose for 10 seconds. Exhale and slowly lower your body. You will feel each vertebrae loosening. Repeat 2 times, gradually increasing to 5 times.
Backward leg raises
1. Lie prone with your arms flat by your side, palms down. Rest one cheek on a mat. Until your feet are about 15 centimeters apart. Inhale and contract your buttock muscles.
2. Stretch your toes forward and lift your right leg about 15 centimeters off the ground. Hold the position for 1 second, then lower your right leg, keeping your buttocks on the mat -
- this is more important than how high you raise your leg. Repeat 10 times with the right leg, then 10 times with the left, gradually increasing to 50.
Kick up your calves
1. Lie prone, bend your arms and place your palms at shoulder level. Press your palms and arms down toward the mat at the same time so that your legs are 15 centimeters off the ground at the same time.
2. Breathe continuously. Contract your buttock muscles and kick your legs like you're swimming. Do 50 reps on each left and right leg, gradually increasing to 100 reps.
Kneeling Kick
1. Kneel on your hands and knees with your hands at shoulder distance. Knees are 20-30 centimeters apart. Straighten your right foot and raise it to 30 centimeters off the ground.
2. Breathe continuously and lift your right foot 25 times. Repeat with the left foot. Gradually increase to 50 reps with 25 reps on each foot.
Bending and Kneeling
1. Kneel on your hands and feet. Inhale and bend at the waist so that your forehead is toward your knees. Move your right knee closer to your forehead.
2. Exhale and contract the gluteal muscles; arch your body and lift your head as high as you can, straightening your right leg toward the ceiling (with the knee slightly bent to avoid muscle tension). Inhale
Retract your right knee and forehead back to their original position. Then repeat the same movement. Movements should be done quickly one after the other, not intermittently, and tighten
the gluteal muscles as you arch up. Repeat 10 times with each left and right leg, gradually increasing to 25 repetitions.
Compress the glutes
1. Kneel down, hands down, palms brushing thighs.
2. Inhale. Keeping your torso and thighs in a straight line, use your palms to compress your buttocks, bend your body backward, and hold your position for 5 seconds. Exhale and return to the original
position. Repeat 5 times, gradually increasing to 25.
Repeat 5 times, gradually increasing to 25 reps.