Many white-collar workers as a result of sitting in the office for a long time lead to body deformation, buttocks of fat accumulation, the original perfect bottom-hip into a flat 'pear-shaped hip'; wear clothes without the original curve beauty, there is no confidence. Xiao Bian today to take everyone to understand pear-shaped hip method.
Vacant squat
'Squatting' is more effective in exercising the buttocks, an action that directly mobilizes the gluteal muscles while squatting and, if exercising with heavy weights, creates more powerful muscle tissue. The key to doing this is to keep the center of gravity .
Action essentials: split feet, shoulder width, crotch slowly down, imagine yourself sitting in an invisible chair, and then restore the standing position, make sure your knees do not tiptoe, keep your torso tightened, back straight. Action each time to do 3 groups, each group to do 15 times a week for each exercise for 3 times to help you effectively practice the bottom-up.
Former lunge
This action in the shape of hip shape, adjust the thigh and calf muscles, but also consume a lot of calories.
Action essentials: split feet, crotch, one foot forward a big step forward body slowly down, bending his knees, and then restore the standing position.On the other hand, just repeat the action. Do not bend more than 90 degrees, the anterior knee support by the ankle, the back of the knee do not touch the ground.
Dog-style bottom-up
The action of the 1970s, known as the 'fire hydrant,' exercises two groups of muscles in the buttocks.
Action essentials: knees and hips width, hold the ground with both hands, elbows straighten. Abdominal muscles gently (muscles hardened), to maintain the natural state of the back, do not collapse does not arch. Slowly lift one knee to the side, Crotch swing legs out of the trunk.
How do we fit in the diet?
First, eat more fruits and vegetables
Pumpkins, sweet potatoes and taro These vegetables, rich in fiber, promote gastrointestinal motility and reduce the chance of constipation, thereby creating a slender and body-toned lower body. Corn oil, olive oil and sunflower oil contain large amounts of unsaturated fatty acids, replacing them with animals Sexual fat allows you to take into account the beauty and health.
Second, eat fish
Fish is not only calorie lower than meat, but also contains a wealth of protein, minerals, only life, can promote metabolism and body fat consumption.
Third, drink plenty of water
Water can clear the metabolic waste, prevent swelling.Experts recommend drinking 1-2 liters a day, and can only drink pure water Oh! The so-called 'fruit water' will make you unknowingly eat unnecessary additives.
