Let's take a look at how the hips hang down. How do I make my buttocks bigger?
What is the hip sag?
The hips are sagging and the hips are flat, with a large amount of fat and a tendency to droop.
Flattened buttocks
The whole buttocks are rich in fat and less muscle content
Need to lose fat with hip-specific training
Flat buttocks
Too little muscle mass
Need to strengthen hip muscles
Upper hip collapse
The gluteal muscle is weak
Need to strengthen the gluteus medius through targeted hip external rotation and outreach
How to make the hips become larger
One, daily hip exercise
1, climb the stairs
Office workers always go to work as elevators. It is easy to abandon the only opportunity that can be exercised during work. In fact, if there is sufficient time, office workers may consider climbing stairs. Climbing stairs is a good method for thin buttocks because Climbing the stairs can exercise the muscles on both sides of the buttocks to tighten the hips. Climbing the stairs can also enhance the body. For those who do not love sports, this is a good fitness method.
2, do yoga
Usually after work, office workers can consider doing yoga at home. At present, more and more office women practice yoga. Yoga can not only detoxify beauty, but also promote metabolism, promote fat burning, and can well shape body shape. And yoga There are many movements that have the effect of beautiful buttocks. Yoga is not only the body, but also allows you to have beautiful buttocks.
3, wearing high heels
Wearing high heels can not only increase the height of girls, but also make them look taller. In fact, it can also exercise to the buttocks. According to a U.S. study report, women who walk in high heels will unconsciously close their buttocks and effectively make hip muscles become Strong. But it is not recommended that girls wear high heels every day, so that the development of the feet is not good. Therefore, girls who want to have thin buttocks can consider wearing high-heeled shoes and walk for 30 minutes. There will be unexpected results.
Second, hip movements
Lying and kicking out
1. Lying on the ground, lift your feet up and up vertically, and bend them to 90 degrees. Hands are naturally placed on both sides of your body to prepare your posture.
2. Keep your upper body and right foot in position. Put your right foot down.
3, Keep your upper body still, raise your right foot up to the ready position and put your left foot down slightly. This action is a group of around, repeat 20 groups.
Sitting belly and hips
1. The abdomen is sitting, legs are open and the pelvis are the same width and bent to 90 degrees, hands straight forward and raised to shoulder height.
2. Keep both hands shoulder-height. The upper body bends slightly and slowly leans back, making the upper body C-shaped. Breathe in this position for 5 seconds.
3, Keep your hands still and move your body forward slowly. Repeat this position 15 times.
Cross-legged
1. Lying on the ground, raise your feet and raise them upright, and bend them up to 90 degrees. Place the left ankle on the ankle of the right foot and put your hands on both sides of your body to prepare your posture.
2. Take a deep breath. With abdominal strength, lift your feet forward and keep your hips completely out of the ground.
Stretch your legs and kick your legs
1. Lying flat on the ground, raise your toes with your toes up and up vertically, and bend them to 90 degrees. Place your hands and fingers across the back of your head.
2. Raise your head slowly with both hands and keep a fist between the chin and the clavicle.
3, keep the posture of the action 2, the right foot slowly straight forward and kick.
4. When the right foot recovers, the left foot slowly stretches forward and kicks.
Turn and turn to practice
1. The chest is sitting on the waist, legs are slightly bent, hooked on the tip of the toes, slightly wider than the shoulders, and both hands are placed on the shoulders.
2. The lower body stays motionless and the upper body slowly turns to the right.
3, The upper body slowly turns to the right and slowly returns to the front.
4. Keep the end position of Action 3 slowly to the left.
Puppy style hip
1, both hands and the shoulder width, palm floor, legs open and the pelvis with the same width, squat on the ground, this time from the side, leg and thigh, upper body and thigh, the upper body and hands are 90 degrees.
2. When the upper body goes up, it slowly bows. At this time, the body is arched.
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