What kind of exercise is faster to lift your hips? The benefits of sports can't be enjoyed for a lifetime. Exercise can improve the body's resistance. You must consider your physical condition when exercising. This exercise can greatly improve our posture. Let's share the benefits of what kind of exercise can lift your hips faster.
Which kind of exercise is faster to lift your hips 1 1, and kick your hind legs: it is best to have a cushion to avoid excessive knee pressure, keep your legs perpendicular to the ground, and use your waist and hips to exert strength (not your legs! ), do it 20 times per side;
2. Side leg lifts: Never do them on a "too soft" bed or sofa. Lift the whole leg with the hip as the starting point, and do it 20 times on each side.
3, hip bridge: feet shoulder width, palms down, tighten the abdomen, lift the ass (not by arm strength! ), every 30 times;
4, squat: in addition to the depth to be achieved, the most important thing is that the knee can not exceed! When you get up, you can push your hipbone forward slightly and exercise the muscles on both sides of your ass. 15 times.
Small method of raising buttocks
First, after playing. Take a chair, stand straight facing the back of the chair, put your hands on the back of the chair, and extend one leg obliquely backward to keep the leg muscles tight. After reaching the limit, keep it for a while, slowly put it down, and do the same with the other leg. This action doesn't have to be too fast. It's best to feel the muscles of thighs and buttocks tighten and lift. This action is very effective for hip lifting.
Second, lie on your side and lift your legs. You can practice this action in bed before going to bed. Do some side leg lifts before going to bed every day. Lying on the bed on your side, your calves are bent back, 90 degrees Celsius. Raise the thigh as high as possible, hold it for 3-5 seconds when it reaches an unbearable level, and then slowly lower it. Change the other leg. Lift each leg sideways 10 times, neither too fast nor too slow, just moderately.
Third, climb more stairs. It is said that the reason why people are fat is that they can eat and don't exercise, so fat accumulation leads to obesity. Climbing stairs is one of the effective ways to lose weight and a good way to lift your hips. When you climb the stairs, your thighs and buttocks will get a good exercise, so, girls, don't be lazy and just take the elevator, and climb the stairs more often when you have time.
Matters needing attention in hip lifting
First of all, diet
To remove the fat in the lower body, especially the fat in the buttocks and abdomen, you can recommend drinking 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 has the function of lowering blood fat, but remember to drink it after meals, and don't exceed 250C at a time. C just drink it after lunch and dinner in a day. If your stomach is upset, stop eating it.
Second, sitting posture
The correct sitting posture requires a stiff waist. It is best to put a waist pad on the back and lift the center of gravity upward, so that the weight will not be completely pressed on the buttocks and abdomen, and the buttocks will become fatter and fatter.
What exercise is faster to lift your hips? Sit in the chair and lift your legs.
In fact, we have a lot of opportunities to sit in chairs, so we also have a fat ass! Exercise while sitting fast, keep your back straight, slowly lift one foot and straighten it forward, crossing it for 20 times, which is quite helpful for the tightness of thighs and hips.
Massage before shower
Massage can stimulate blood circulation and help reduce excessive moisture in the buttocks. Massage brush can be used to massage the heart for two minutes from the back of thighs and buttocks before bathing every day.
Climb two stairs at a time.
American personal fitness trainer Cornaire Keane and British personal fitness trainer Matt Roberts designed the following hip exercises. It doesn't take long to climb the stairs. Take two steps at a time. Climbing slowly can fully stretch the thigh root muscles and gluteus maximus muscles and exercise the elasticity of the ass. But the upper body posture should be straight, and you should not stoop to save your strength, which will hurt your spine.
Tennis friction method
In order to relax the hip muscles and restore the function of the hip muscles, you can put a tennis ball on the tight part of the hip and roll it slowly. When the tennis ball touches the painful part, hold the ball and gently press it to the painful part for about 1 min until the tenderness is relieved. Massage every 5- 10 minutes, 5 days a week, until the hip muscles relax.
Slip your legs sideways while waiting for the bus.
Stand up straight and lift your thighs backward or sideways. If you are embarrassed to do it while waiting for the bus, you can also do it while chatting with your colleagues and classmates, and consciously cover your ass.
Squat down when going to the toilet.
Squat is actually a horse stance just look. You can make your ass stand up unconsciously when you go to the toilet. If you are worried about your life when you go to the toilet, you can watch TV at the same time.