Do you need to practice every day?
The frequency of practicing hips is mainly based on the way of exercising. For example, the most common squat of the hips can not be practiced every day, but in order to quickly develop sexy hips, you can change your exercise every day. Exercise can help practice hips.
1, kicking after standing
Very basic movements, do not need too much space to cast. Hands clenched fists on the chest, legs stand upright and stand up. Hands are inserted in the waist, left leg support, right leg lifted back, repeated 20 times Change the other leg to continue.
2, resistance band stretching
With the aid of the appliance to increase the strength of the kick, you can get better results. Double elbow support, knees on the knees, double holding the resistance band, while its center is placed on the left foot; overcome the resistance, straight up the left Legs; retract the left leg, but do not touch the ground, then straighten the legs again, repeat 15-20 times and then change legs to continue.
3, supine hips
This is the best action for a lazy person. No one has any reason to refuse. Sit on the back, put your arms flat, bend your legs, and separate your feet slightly. Hold any thin objects with your knees. Lift your hips and lift your body up. After the highest position, reset, repeat 12-15 times as a group, and make 3 groups.
4, elbow kick
It is also a very comprehensive high-intensity action. Prone with two elbows; put your hands to the front, lift your right calf to the vertical position, repeat 10 times, change the right foot to support the ground, and raise the left lower leg 10 times. Do a total of 2 groups.
5, climb the stairs, thin hips and hips
This action can be done with steps and a small bench, and according to research, the fat burning effect of climbing stairs is better than running, which lays a foundation for the thin hip effect of climbing stairs. In addition, the posture of the upper step, the gluteus maximus, The gluteus medius, the activation of the hamstring muscles on the back of the thigh is higher than the squat and the squat of the one leg. It is best to find a solid plane that is equivalent to the height of the calf, from the bottom up, another leg that does not touch the ground. Hanging, this will not cause a lot of pressure on the knee. Control muscle strength, return to the starting position, repeat a leg.
How long does the hips last?
Generally speaking, you have to practice for more than three months to see the obvious effect.
Although limited by the type of gene and body, not everyone has a perfect hip, but most people can change their hips by practicing, and they look more beautiful when wearing jeans. Walking, running and climbing can exercise the muscles of the hip muscles. Training will make the hips firmer and more rounded. When you exercise, just add some movements, you can gain different effects from the past.
If you want to have the peach hips that everyone envy, squat is the most basic, but squat is not. It’s so simple to stand up again, the wrong way of squatting, not only does not work on the buttocks, it may also hurt. Knees, and other body parts. Squats are a form of physical exercise, the standard of squatting, the back is kept straight, and the hips are lower than the knee joint. Incorrect technical movements can damage the knee joint.
Hip tips
Side leg lift
This action can be practiced on the bed before going to bed. Before going to bed every day, do some side-lifting exercises. Lying on the bed, the back legs are bent backwards at 90 °C, the upper leg is raised, try to raise, reach you After the unbearable degree, keep it for 3-5 seconds, then slowly put it down. Change the other leg. Each leg should be lifted 10 times on the side, not too fast or too slow, just moderate.
More stairs
Use the buttocks instead of the feet to walk
This action Xiaobian feels very difficult. Sitting on the carpet, knees straight, hands stretch forward, raise your head, then stretch your right hand, move your right leg with your hips, move forward. Left hand and left leg do the same , so move forward two or three times and then gradually increase the distance. This method is a bit difficult, but can reduce the hips and abdomen.
Kneeling leg
This action requires the use of limbs. Double elbows, straighten the spine, stretch the abdomen, knees and knees, legs close together, lift the left leg, stretch to the ground, force the toes, let the heels face up, The legs are alternately repeated 15-20 times each.
