Running to lose weight, running in the end can not mention the hip? Follow Xiaobian look down.
Can I often lift my hips?
In fact, running can not only exercise, but also the effect of hip lift. Sports physiologists have pointed out that running originated in the movement of the 1970s, not only helps to shape the thighs, lower legs, but also to tighten the hip muscles, make sagging, deformation The buttocks are tightened and lifted, the effect is very significant.
First of all, if you want to choose a flat and wide road surface, you should start with 'dynamic' warm-up like jogging, jogging, etc., and gradually increase the amount of exercise. This process is usually 10~15 minutes.
2, the amount of exercise should be appropriate. Intensity should be determined according to the purpose of the exercise. If the purpose is to lose weight, exercise time should not be too short should not be too long, 40 minutes is appropriate, otherwise it is easy physical exhaustion.
3, must abdomen and chest, tighten the back and back muscles. Running is aerobic exercise, the body will participate in it, running with a brachial arch, not only will not achieve the effect of exercise, but also increase the pressure on the lumbar spine, A long time will cause strain of the lumbar muscles. Therefore, exercise must be chest and chest to tighten the lower back muscles.
4, can listen to some easy music while running. Research shows that fast-paced music can effectively improve the sports effect and increase the fun of sports.
5, it is best to wear double jogging shoes, jogging shoes lighter than ordinary shoes, shoe soles are also relatively soft, suitable for wearing when running. If not, ordinary sports shoes can be, but to choose a lighter, the foundation should not be too thick on the line .
Of course, if you're alone and you're running alone, you can run around with like-minded buddies, work together, and be beautiful together, not only to achieve the desired results, but also to increase mutual friendship. If not, as long as the perseverance, Xiaobian believes that you will also have tight and charming hips.
Recommended hip exercise
Leg extension
In fact, it's not difficult to raise your hips, just stretch your legs and you can't do it. However, if you really want to lift your hips, your legs can't be stretched out easily! On the ground, the upper body squats downwards, hands pressing the ground, and the body is at a 90° angle. The right leg curls up and goes up, about 20 times for the left leg.
Squat
The squatting method is a very common thin hip exercise, and it is also a very common exercise for thin thighs. The squatting method is very simple. It only requires the feet to stretch out a little wider than the shoulders. Then they hold their hands and hold their fists and hold them together. The body is straight, Underneath, repeat this action, 20 minutes a day, for about a week or so.
Junky hips
It is still relatively simple to use this method to lift the buttocks. It is only necessary to stand like a standing garrison, stand up, then lift your head up high, place your hands on your waist, look in front of your eyes, and bend your knees slightly. Raise your left foot, and then let the toes stretch and gently point. Hold for thirty seconds or so, and then restore the body.
Repeat the above movement for another leg. This exercise should be performed about five times a day to make the muscles of the buttocks firm, so that the purpose of lifting the buttocks can be achieved.
