Why do sedentary hips droop?
The roundness of the hips will naturally make a graceful figure curve. If your hips are loose and inelastic, then the beauty below the waist will be lost, and the proportion of the lower body will also give people a sense of visual imbalance. So, don't let the domino effect of your hips drag down your figure curve.
For office workers who work from nine to five, because sedentary offices don't exercise often, fat gradually accumulates in the lower body, which is easy to cause hip sagging. The most important reason for hip sagging is the unreasonable diet in our daily life. You know, if animals eat too much fat, it is easy to accumulate in the lower body, further causing hip sagging. Since we have found the cause of hip sagging, we should start with three meals a day and pay attention to eating more vegetable fat or food containing vegetable protein. For example, tofu is the best food to prevent sagging buttocks.
Hip butt joint 6:
Step on the sky with one foot, stare at the sky with both feet, lift your legs with one foot, lift your legs with both feet, bridge on the ball and bridge on your back.
Beautiful legs 12 type:
Hind thigh: the hind leg bends, rolls back and pushes the bridge.
Lateral thigh: side leg lift 1, side leg lift 2.
Inner thigh: Sit-up ball.
The whole lower body: half squat ball, squat against the wall, half squat ball, eight and a half squats outside, lunge against the wall, lunge ball.
Advanced sports plan
Know the position of your hips and legs
The muscles of hips and legs below the waist of the body, together with the muscles of the trunk, are the most important parts of the body center, called core muscles, which have the function of helping the body to stabilize and balance. Therefore, training the muscle strength of hip and leg muscles can not only help you solve the problem of obesity in the lower body, shape strong and slender hip and leg curves, but also improve your posture and physical quality in daily life, so that you can walk, run and climb stairs easily and happily.
Hip file
Hip muscles: gluteus maximus and gluteus medius (inside).
Oriental women often complain that their hips are too flat, too big and not stiff enough. Most of the reasons are related to genetic factors. However, it is not impossible to train the graceful curves of western hips and legs. As long as they exercise strong gluteus maximus muscles, then develop good sitting habits and remind themselves to sit less and walk more, there is still much to be done with rigid hip lines!
Action note: the action angle does not have to be too big! Most of the actions of training gluteus maximus are to lift your legs backwards on your stomach, but you should pay attention to the actions. It is not that the greater the angle of backward lift, the better the hip lift effect! Too big an angle can not only exercise gluteus maximus, but also put too much pressure on the lower back, causing low back pain.
Training tip: As long as you lift your legs back about 45 degrees, you can really train your gluteus maximus. When lying flat, remind yourself not to let the hip joint leave the ground or resist the ball because the angle of lifting the foot is too large.
Leg file
Leg muscles: anterior thigh (quadriceps femoris), medial thigh (adductor muscle group) and posterior thigh (hamstring muscle group).
Most women have the problem that their leg curves are not slender enough. Most of them are because of the bad habit of wearing high heels, which makes the posture of standing and walking bad, leading to the leg muscles not exerting force (thigh) but exerting force (calf), thus causing the thigh muscles to relax and the calf muscles to swell and firm. If you want to have a slender and firm leg curve, you should not only get rid of the habit of wearing high heels, but also develop a correct walking posture (the heel hits the ground first when walking). You can also do more leg stretching exercises, muscle strength training of leg muscles, leg massage, etc. Can let you have slender legs one step ahead of time.
Action attention: While training muscle endurance, the knee is the part that must be paid attention to. Whether in daily life or in sports, always remind yourself to keep your knees slightly bent and unlocked, so as to avoid sports injuries, make your posture more beautiful and exercise better.
Training tip: correct walking posture! Follow the ground with your feet when you walk, that is, wear less high heels! Be careful not to show your toes when you walk, so that you can really exercise to the back of your thigh (hamstring muscle group) and make your thigh strong and stylish.