Long-term sedentary has flattened the hips of many female friends. It affects the beauty of the entire body. Today, we will take everyone to know how to make hips.
How is the ass big?
Bad sitting posture
Women often sit with their legs crossed, which can easily block the blood and lymph circulation in the legs, resulting in lower body edema. Over time, the hips become larger.
2. Not suitable for personal clothing
Choose underwear is too large, often wearing tight, bundle clothes, too tight clothing will hinder the normal movement of the legs, but also lead to blood circulation in the waist and leg area.
3. Often wear short skirts, shorts
In summer, many MMs like to wear shorts and short skirts. If they are worn frequently, they will cause coldness in the legs, which will also affect the blood circulation and lead to fat accumulation.
4. Long-term wear more than 5cm high heels
In fact, when the MM walks in high heels, they habitually form the habit of bending the knee, causing the pelvis to curl up, the pelvis to twist, and the buttocks to widen.
5. Diet high calorie taste heavy
Some MMs like to eat too much high-calorie foods. In fact, these foods are one of the killers that cause the large buttocks, because the thighs have a lot of fat, and the MM who likes to eat heavy-tasting foods will also have too much salt. Ingredients, and leg edema.
6. Insufficient exercise
Because of the lack of exercise, it causes a decrease in muscle mass. When the muscle mass decreases, the weight of the buttocks fat cannot be loaded. Under the application of gravity, the buttocks form a sagging state.
How to 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 just stretch out! The correct thin hips are, 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.
Static lunges (right lead)
Keep your upper body straight, shoulders and back relaxed, chest up (select a point to stare in front of you, so you will not continue to look down). Step forward and your right leg, lower your hips until both knees Bend about 90 degree angle. Make sure your knee front is just above your ankle, not squeezing out too far, and make sure other knees don't touch the ground. Keeping your weight on your heel, you push back to the starting position. Repeat Do 20 seconds, then rest for 10 seconds.
Run often
Running is good for the body. Do not run too fast. Control the rhythm. The shoulders should relax naturally. Keep your arms still and swing straight. The time for each exercise is more than 30 minutes, and less than 90 minutes.
After kicking
First find hand railings, windowsills or backrests, etc., standing half a foot away from them, keeping the upper body upright, kicking the right leg to the maximum, and then changing to the left leg for maximum kick. Legs repeated 10 times, alternately, repeated 5-10 groups a day, can help boys lose hip fat.
