High leg lift has a certain hip-lifting effect, but it takes a long time to exercise to see the effect. However, the lifting effect of the high-lifting leg is limited. If you want to practice the hip, you need to cooperate with other sports.
The most basic high-lifting legs can still lift the hips. Keeping 100 high-lifting legs every day, both exercising the body and achieving a good hip-lifting effect, and this kind of exercise is especially suitable for winter sports, at home. Can be done easily.
For the MM with large buttocks or flat hips, getting up and doing high leg lift every day is a good hip lifting exercise. High leg lifting hip exercise can effectively exercise the buttocks muscles and achieve the purpose of reducing the buttocks. So we daily When you get out of bed, you can do five sets of high leg lifts. Each group is two minutes. After one week, you will find that the muscles of your hips become firm.
7 movements give you a perfect hip
First type:
Sitting on the ground, feet straight, back to back, supported by elbows, hands on the hips, lower back to the ground, with the strength of the abdomen, lift the legs to 45 degrees. Toes forward, let The foot surface is straight with the calf, the legs are close together, 12 circles are drawn clockwise, and then 12 circles are drawn counterclockwise. This action can both abdomen and stovepipe.
Second type:
Pick up a 5~15-pound dumbbell with both hands, support it with your right foot, put your left foot a few inches behind you, keep your back straight, tilt your hips forward, know that your body is almost level with the ground, dumbbells and shoulders On a line, return to the starting position, this is a complete action. Do 12 moves, then change legs. This action can wipe the belly, waist, hips, legs fat.
The third type:
Open the legs 45 degrees outwards, the feet are wider than the hips, then the body squats down, starting from that position, the left foot is out, keeping the squat posture, stepping to the right, restoring the starting position. Continue to traverse Step, first 10 steps to the right, then 10 steps to the left. This action is good for weight loss in the abdomen and legs.
Fourth style:
Separate your feet, shoulder width, lift two 5-15 pound dumbbells, place them on the shoulders, palm forward, knees slightly bent, keep your body straight, then slowly bend your hips until your upper body is Ground level, hold for 5 seconds, then return to the original state. This is a complete action, do this action 8~10 times. This action in addition to the lower body, the upper body also got exercise.
Fifth style:
Separate your feet, shoulder width, hands on your side. Lift your right knee until your thighs are level with the ground, while holding your hands up and down above the head for 5 seconds, then slowly lower your right foot to make it Before the lunge posture, take back the left foot and return to the Case position. This is a complete movement. Do 10~12 times per leg. This action can also thin the arm in addition to exercising the abdomen and legs.
Sixth type:
Hold two 5-15 pound dumbbells in the hip position, place your right foot on a step, and bend your knees to 90 degrees. From this position, use your left foot to step forward and put it on the steps. Hold for 2 seconds, stand up and resume the starting position. Repeat the exercise for the other leg, do 10~12 actions per leg. This action can be stovepipe and abdomen.
Seventh type:
Prone on a bench, legs hanging from the edge of the bench outside the abdomen, lift your legs and know that the body stays in line for 5 seconds, then slowly lower your legs. Do 10~15 times. This action can exercise Waist, hips and legs.
How to prevent hips from sagging
1, sculpture thighs hip shape
Lying on the right side, the right arm bends the elbow into a right angle, the palm is down, the left palm is at the waist, the support thigh is forced to leave the body, the upper body and the leg are in a straight line. Then put down the thigh and lie down on the right side. Repeat 10 times.
2, swinging legs to burn fat
The left side is near the back of the chair, the left hand grabs the back of the chair, and the right leg is forced to move forward and right 10 times. Move the chair position and swing the left leg. Make the arm muscles bear enough load, wide range of swing legs, and quickly burn the buttocks .
3, eliminate the buttocks
Sitting on the carpet, knees straight, hands stretch forward, raise your head, stretch your right hand and move your hips with your hips, move forward. Move forward two or three times to gradually increase the distance. You can quickly lose the buttocks.
Sitting on the floor, the knees are bent, the soles of the feet do their best to stick the thighs. The palms hold up the body, turn left and turn right, keep your eyes looking straight at the ceiling and keep breathing evenly, keep it for 2 minutes.
5, whole body muscle firming
Kneel on the ground, close your legs, raise your head, hold your back, bend your elbows slightly, turn to the left quickly and make the legs stand as a pair of scissors. Regain your position with your palms and keep your legs close. Repeat 5-10 Times. Do not hold your breath.
6, hit the wall to modify the hip type
After leaning against the wall, use your buttocks to lightly hit the wall. Stand on your feet and straighten your waist. Move your hands with your body. Be careful not to make too much force when hitting the wall. Otherwise, you will have some side effects on slimming buttocks. wall.
7, rolling hip breathing
Sit back on your back, with your knees to your chest, with your hands flat and shoulders close to the ground, your hips slowly turning to the right, try to keep your knees close to the ground, and turn your head to the left. Breath back to the original position. After inhaling Repeat in the opposite direction.
