Yoga is a very good form of exercise. People with flat buttocks can also shape themselves through yoga. Here's a look at yoga exercises and hip exercises. The most effective way to lift hips is by yoga.
5. The practice of yoga in the practice of buttocks has a phantom-chair style, happy infant style, bridge type, locust type and beam angle type.
1, phantom chair
This pose can stimulate your leg muscles, especially the hips and thighs. It's easy to sit on a chair, but it's a bit difficult to sit in an imaginary chair. Your thighs have to support your body, so the legs The muscles are completely mobilized. At this moment, the whole weight of the body falls on your legs, especially the muscles of the buttocks and thighs. Therefore, this posture can not only make your leg muscles strong, but also strengthen the legs. Muscles in the entire area.
Action - Keep standing in a mountain position first, then gently bend your knees and lower your hips as if you were sitting in an imaginary chair. Inhale, arms stretched over your head. Keep your breathing smooth for a few seconds , Relax.
2, happy baby style
This posture is one of the many yoga poses beneficial to the hips and thighs. It helps you to open the hip joint, bend the hip flexors, stimulate and strengthen the entire inner thigh muscles, and it can make the back muscles that we don’t exercise often. Exercise. Relax your body, relieve physical fatigue and relieve stress.
Action - lie flat on the yoga mat, lift your legs off the mat, bend your knees. Extend your arms and hold your arch. Use your hand support to stretch your legs, but keep your knees bent, but you can Bending them as you pose. Hold your posture for a few seconds to move and bend, and finally relax.
3, bridge type
This style can enhance blood circulation, and the action requires raising the buttocks, which can play a good role in stretching, can stimulate and regulate muscle groups, the body's energy is decomposed and released.
Action - Start lying on a yoga mat, legs bent at the knees, and with the hip width, slowly lift the buttocks and leave the ground, feel the shoulders expand, spread your arms, both hands to touch the two ankles, take a deep breath , Keep this posture for a few seconds and relax.
4, aphid type
This is a yoga exercise that effectively reduces the accumulation of fat in the buttocks and thighs. It also works on many parts of the body. It strengthens the strength of the legs, improves blood circulation, and keeps your hips and thighs strong and flexible. Your health is good.
Action - body lying prone on the ground, legs lifted from the yoga mat, arms stretched back, chest lifted off the ground. Chin up, visually, keep in position, normal breathing, relax.
5, beam angle
This is a great open-body style. It also expands your range of buttocks movement. Stretches and strengthens the inner thigh muscles. Muscle tissue is created. This pose is mainly applied to the buttocks and thighs. Keep practicing and see amazing effect.
Actions - At the beginning, stretch your legs and sit on the yoga mats. Then bend your knees so that your feet are placed in the middle, straighten your back, hold your feet with both hands, and then push your knees to the ground as far as possible. Press and hold this position for a few seconds to relax.
Yoga is the most effective way to lift the buttocks
Formula 1:
Put your hands and knees on the floor; start with the back straight motion, extend the unilateral leg backwards to the hip height, and use the back thigh to gently lift the leg up. It is recommended to complete at least 10 groups on one side and use Can complete 20 groups as a goal.
The second type:
This action is a variation of the first set of movements. The difference is that the leg is in a slightly curved position and lifts to the right and left heights of the hips. Pay attention to the power of the abdomen and thigh during the movement and keep the toes up. Imagine yourself. We are using the tip of the toe to tap the ceiling. It is recommended to complete at least 10 groups and progress to complete 20 groups. After each group of movements is completed, it can be returned to a child's pose to ease rest.
Equation 3:
This group of movements is very similar to the second group. The difference is that the previous movement is toe-up. This movement shows the feeling of an ankle-like ceiling, focusing on the exercise of the buttocks and thigh muscles.
Formula 4:
If you are doing this on a wooden floor, you need a towel or paper tray. When you are ready, start with a standing stance with knees slightly bent, and tilt the body forward slightly by about 30 degrees while slamming the unilateral leg. The towel or paper tray is extended backwards, and after the completion of the stepping action, it is returned to the starting position. It is recommended that at least 6 to 8 groups be completed unilaterally, and that the unilaterally can accomplish 20 groups continuously.
Equation 5:
This movement is similar to the logic of the previous group of actions. When you hold a towel while stretching your legs to the side, you use the force of the thighs and hips to control your movements. When you return to the initial movement, you use the inside of the hips and the thighs. It is recommended that the sides be at least Complete 6 to 8 groups and target 20 groups. Complete one side and change sides.
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan the QR code on the upper side) and then reply to the keyword '21 days' Nine girls give you immediately!
