How to do the hip sag? The most effective solution is to do hip movements, but also to insist. The lower body line is very important for women's body charm, so do not ignore the exercise oh, editor recommended dumbbell weight loss exercise, easy to counter the buttocks sagging, Lets you easily thin legs and buttocks.
The line between the buttocks and thighs is very important. Some women have no lines because of their hips and legs, which makes them very distressed. Today Xiaobian recommends a home-made thin thighs and a good buttocks dumbbell weight loss exercise. Prepare a pair of dumbbells (or two bottles of mineral water), a small box or stool can easily create perfect hip leg lines.
Training principles: To practice combining the glutes and thighs from different angles, you can use the “combination punches” to impact the target. The practice is characterized by uninterrupted stimulation of the lower extremities and not allowing the muscles to breathe during the practice. And continuous action can increase heart rate and consume more calories.
Each of the following exercises is done in 3 groups of 8-12 times. They can be used as a single exercise or as part of a full set of exercises.
1. Three steps
Objectives: It is much more effective to concentrate three kinds of squat exercises than to practice separately, because the gluteal muscles can be stimulated at different angles, and the duration of continuous exertion is longer.
Action: A. Put the weighted bar on your shoulders, stand with your shoulders on your shoulders, and show your toes outwards slightly. Flex your knees and knees until the thighs are parallel to the ground. Stand up and rest after a pause. Repeat 12 times.
B. Immediately after finishing the upper set of jaws, make the stand wider than the shoulder, increase the angle of abduction at the tip of the leg, and keep in the same direction as the knee. Bend down the knees to the level of the thighs parallel to the ground, stand up and rest after a slight pause. Repeat 12 times.
C. After finishing the previous set of exercises, immediately put the bar over the top of the head and place it in the clavicle of the neck. Arms and elbows cross the shoulder and hold the bar in front of the shoulder. At this time, the palm of the hand is down, the station distance is narrower than the number of shoulders. Inch, tiptoe forward. Body straight up, knees down to the thigh parallel to the ground, restore after a pause. Repeat 12 times.
Increase the intensity: Put slow motion, especially the speed of decline. This can force the muscles to complete the action with less use of inertia, and the force of the muscle contraction is also lengthened.
2. Stretching three steps
Objective: To achieve three-dimensional exercise of the gluteus muscles and thighs by continuously performing three kinds of striding motions. Among them, the lateral stride is the most difficult. It was found that it consumed more calories than the other two motions.
Action: Standing for a long time, standing with both hands on the side of the body and palms facing in. Feet with shoulder width. Left foot is taking a big step forward, knees down, until the left thigh is parallel to the ground. Legs and knees are vertical with the ankle joint, and the right heel is lifted. Pause slightly. The front leg is lifted and restored.
B. Immediately bend the elbow and lift the dumbbell to the shoulder. Take a big step on the left side and bend his left knee. Keep the left knee and the ankle up and down vertically. Do not lean forward on the upper body, straighten the right leg. Pause briefly.蹬 Left leg erected to restore.
C. Put the dumbbell back to the side of the body. Take a big step back with your left foot, lift your heel, bend your knees down to the side of the stone thigh parallel to the ground. Take a little rest and pick it up.
These three strides are grouped into one group. After doing the left side and changing to the right side, it is a complete set of exercises.
To increase the strength: Do not let the leg that extends out of stride reach the ground immediately between two actions, but stay in the air for a while to maintain balance. This will allow the gluteus muscles to concentrate more forcefully and mobilize the core muscles and stable muscle groups more deeply.
3. Side squat
Purpose: This exercise has high requirements for the accuracy of movement, balance and coordination of the body and muscle strength. The upper and the outer muscle fibers of the gluteus are more deeply stimulated by the lateral squat than the flat squatting.
The action stacks the two pedals together. Hold a dumbbell on both sides of the body and hold the palms inward. Stand upright and stand on the middle of the pedal (vertical). Take a step down pedal to the side with your left foot to feel comfortable. Quasily, when the left foot falls, the body squats to the right thigh parallel to the ground. After a slight pause, stand up and restore. After finishing one side of the group number, change to the other side as a group.
Improve strength: Using your hands to lift a solid ball on the head instead of a dumbbell is more challenging, because it is more difficult to complete the squat movement while maintaining balance, and you need better control. You can also increase the difficulty by increasing the pedal height. .
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