How to reduce the hip too much
People with too much hips can slim down, climb stairs, swim, trotting after meals and cycling, all of which can play the role of thin buttocks.
1, climb the stairs and reduce the ass
As long as you go upstairs every day, climb a few more stairs, naturally you can lose the fat on your butt. When you climb the stairs, I suggest you climb two steps at a time, so that you can maximize your thighs and hips. Muscle group, it is good for losing hip fat.
2, swimming
Swimming is the best fitness activity for slimming and reducing the buttocks. Because the resistance in the water is much larger, it is a good way to lose the fat in the buttocks. Swimming for about 20 minutes every day, long-term persistence, having a beautiful buttock is not a problem.
3, more bath or foot bath
Bathing not only promotes blood circulation, accelerates the metabolism of the body, but also consumes fat very well. It also has good cosmetic effects while reducing the flesh of the body.
4, trot after a meal
I don't want fat to accumulate on the buttocks. I can develop the habit of trot after a meal. After dinner every night, take a walk and trotting. This simple running exercise can help to consume fat and achieve a good hip-reducing effect.
5, walking or cycling
Aerobic exercise is a good way to lose weight, walking, riding, climbing stairs and other sports, can effectively help burn thighs and buttocks, exercise hip muscles.
Fast thin thighs and hips for 15 days
One, kneeling and raising the leg
Prepare for action: The palm rests on the floor, and the knees are used to support the body.
The bottom of the foot is facing up, the upper body should not be shaken too much, use the strength of the hips and thighs to lift up.
When it comes to feeling that the hip muscles are tightened, the calf will be 90 degrees straight.
Finish the left leg and change the right leg.
When the hips are seen, when they are lifted up, the curve of the hips is super-significant. After a long period of exercise, the muscles in the buttocks will be shaped, and the hips will be united. Visually there. It will also become smaller.
Second, lean over and raise your legs
Prepare for action: The whole body leans down and knees, legs and knees straight.
Use normal speed, don't be too fast~ lift your hips up on your knees.
This trick can really be said to be an effortless thin hip technique. When you are doing it, you can touch the buttocks there, and you will feel the hips always exerting strength, and the meat will have the feeling of gathering in the center.
Sometimes when you are lifting, you can stop for a few more seconds, then put it down, the effect will be better.
Third, lean over and lift your legs
Prepare for action: The whole body leans down to the ground.
The calf stretches straight and has a similar extension.
With the strength of the thighs and buttocks, lift the lower body up to the local area where the hips are felt and can be repeated.
Fourth, bridge hips
Prepare for action:
With the strength of the thighs and buttocks, lift the lower body up to the local area where the hips are felt and can be repeated.
This trick is the same trick as the above, except that this is a unilateral continuation, the one above is a one-time two-legged lift.
Five, slimming action
First type:
Sitting on the ground, feet straight, back to back, supported by elbows, hands on the hips. The lower back is pressed against 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 thin legs.
Second type:
Open the legs 45 degrees outwards, the feet are wider than the hips, and then the body squats. From that position, the left foot is out and stays squat. Stroke one step to the right, resume 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.
The third type:
Separate your feet, shoulder width, lift two 5-15 pound dumbbells, place your shoulders, palm forward. Knee bends slightly, keep your body straight, then slowly bend your hips until your upper body is Ground level. Hold for 5 seconds, then return to its original state. This is a complete action, do this action 8 to 10 times.
In addition to the lower body, the upper body was also exercised.
Fourth 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. Hold for 5 seconds, then slowly lower your right foot to make it Before the lunge posture. Retract the left foot. This is a complete movement. Do 10-12 times per leg.
In addition to exercising the abdomen and legs, this action can also thin arms.
Fifth style:
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, doing 10-12 actions per leg.
This action can be stovepipe and abdomen.
