The following is a special set for the small buttocks set up a small movement, so that everyone home from work, at home can easily achieve thin waist effect, convenient and effective.
1, for the lateral buttocks
1 / supine knee, hands affixed and placed on both sides.
2 / feet to the left, to the calf affixed to the ground, his hands remain motionless, to maintain this action for 5 seconds.
3 / Similarly, your feet turn to the right, to maintain this action for 5 seconds.
★ Note: The whole action upper body to be kept motionless, and the hip should be taut on both sides of the feeling, repeat this group of actions 10 times.
2, shaping the tight lines
1 / prone, his hands stretched forward, feet close.
2 / Right hand and left foot raised simultaneously, left hand and right foot remain motionless.
3 / Similarly, raise your left and right feet simultaneously, keeping your right and left feet still.
★ Note: When this group of actions, the relative rhythm, repeat this group of actions 20 times
3, tighten the buttocks muscles
1 / cross hands placed on his chest, legs knees supine.
2 / use the muscles on both sides of the abdomen and buttocks lift the upper body, both hands remain motionless.
★ Note: This group of actions should feel the waist and hip have tightening feeling, repeat this group of actions 20 times.
4, tighten the loose muscles
1 / whole body lying, hands affixed to the ground, legs and knees.
2 / use the power of the waist and buttocks lift the body, the head and shoulders still affixed to keep this action for 5 seconds.
★ Note: Step 2, should try to use the muscles on both sides of the hip to lift the upper body, repeat this group of actions 10 times.
Close the buttocks
1 / palm and arm affixed, right knee, knee raised 90 degree angle.
2 / upper body stays motionless, pull up his left foot as far as possible.
Note: Step 2, the right foot to keep track knee paste, left and right foot alternately 10 times.
Teach you a trick
Small note below describes several simple and practical indoor exercise, so you easily lose excess fat.
1, watch TV shake the hula hoop by the way: shake hula hoops can consume about 5 calories per hour per kilogram of heat to 45 kilograms of weight, for example, an hour can consume about 45 (kg) × 5 Kcal = 225 calories, but also in time will become the beauty of the waist section models.
2, Buy rhythm rhythm video tape followed jump: For all parts of the body's strong body curve movement, simple and no venue restrictions, each kilogram consumption of 4.2 to 5.7 calories per hour.
3, climbing the stairs: climbing stairs to come and go, can increase heart and lung function, calorie consumption per kilogram per hour is even more staggering, there are 10-18 kcal.
4, skipping: Even the movement of primary school students, each kilogram consumes 10-15 calories per hour.
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