How to lose weight on buttocks? What is the most effective exercise for hip weight loss?
1, hip fat exercise to lose weight
(1) the first move: squat in the air.
The main action of "squatting" is indispensable for hip exercise. When squatting, you can directly mobilize your hip muscles, and if you practice with heavy objects, you can also shape stronger muscle tissue. The key to completing the action is to keep the center of gravity.
Action essentials: feet apart, shoulder width apart. Slowly lower your crotch, imagine yourself sitting in an invisible chair, and then resume your standing posture. Make sure your knees don't exceed your toes. Keep your torso tight and your back straight. Do this action in three groups at a time, each group 15 times, and try to do each exercise three times a week. Help you practice your ass effectively.
(2) The second measure: lunge forward.
This action consumes a lot of calories while shaping the shape of buttocks and adjusting the muscles of thighs and calves.
Action essentials: separate your feet, spread your crotch and take a big step forward with one foot. Slowly lower your body, bend your knees, and then resume your standing posture. When finished, repeat this action with the other foot. The knee joint should not bend more than 90 degrees, with the front knee supported by the ankle and the back knee not touching the ground.
(3) The third measure: reverse lunge.
When you do the reverse lunge, your hip muscles will get more exercise, and you can also increase your movement patterns. Lunges can also enhance the flexibility of sedentary hips and the stability of the center of gravity.
Action essentials: Same as lunge, but need to take a step back. Remember not to bend your front knee beyond your toes.
(4) The fourth measure: lunge sideways.
The lateral lunge is aimed at the lateral hip muscles and hip muscles, and the shape of the inner thigh can be adjusted.
Action essentials: the legs are greatly separated to the sides of the body, and the knees are bent forward. Keep the tibia below the bent knee and perpendicular to the ground. If your legs span too much, bend your knees to the inside of your feet, and then put your feet back a little. When doing the action, the body leans slightly to one side, but the shoulder should not exceed the corresponding position of the knee to avoid injury; At the same time, both hands should do appropriate movements to maintain balance.
(5) The fifth measure: the fitness ball assists leg lifting.
Put the ball around your stomach, lie on the ball and lift your legs with your hands. Lifting your legs on the ball can not only exercise your hips, but also strengthen your shoulders and abdominal muscles. When your physical strength increases, try to lift your legs on the ball at the same time-this action is more difficult and the effect of shaping your hips is better.
Action essentials: keep the abdominal muscles tight, stretch the back flat, and tighten the hip muscles when lifting the legs. For beginners, it is not necessary to lift it too high. A few centimeters is enough. In addition, pay attention to the lower back muscles.
(6) the sixth measure: cross the bridge with your body.
This action is very classic, it has excellent effect on exercising hip muscles, and it can also exercise leg ligaments and crotch.
Action essentials: lie flat first, then slowly lift your back, bend your knees at the same time, and open your feet as wide as your hips to support your body. When lifting the back, start from the coccyx and slowly lift the spine off the ground, one spine at a time (editor's note: my yoga instructor said so, but I think this situation only exists in imagination), and at the same time tighten the hip muscles and tighten the leg tendons. When the shoulders and knees form a straight line, hold for a moment, and then slowly lie back to the ground.
(7) the seventh measure: side leg lift.
This action is to practice the two smaller muscles of the hip-the gluteus medius and gluteus minimus. You just need to raise your legs.
Action essentials: Lie on your side on the floor and lift one leg. Keep your crotch standing sideways, your torso still and your knees forward. If you want to exercise more other muscles, you can raise your legs a little.
(8) The eighth measure: dog-style ass-lifting
In 1970s, this movement was called "fire hydrant", which exercised two groups of muscles in the buttocks.
Action essentials: Knees are hip-width, hands are pressed to the ground, and elbows are straight. Abdominal muscles are gently forced (muscles become hard) to keep the back in a natural state and not collapse or arch. Slowly lift your knees to one side and swing your hips to send your legs out of your torso.
2. Precautions for practicing ass diet
(1) Eat more fruits and vegetables.
Pumpkin, sweet potato and taro are rich in cellulose, which can promote gastrointestinal peristalsis and reduce the probability of constipation, thus creating a slim and fit lower body. Corn oil, olive oil and sunflower oil all contain a lot of unsaturated fatty acids. Replacing animal fat with them can make you care about beauty and health.
(2) Eat more fish
Fish is not only lower in calories than meat, but also richer in protein, minerals and metazoa, which can promote metabolism and body fat consumption.
(3) Drink plenty of water
Water can remove metabolic waste and prevent swelling. Experts suggest drinking one or two liters of water a day, and only pure water! The so-called "fruit water" will make you unconsciously eat unnecessary additives.
(4) Reduce the intake of animal fat.
Eating too much cream or cheese will not only make the blood tend to be acidic and make people tired easily, but also make fat accumulate in the lower body, leading to sagging buttocks.