How to exercise and recover if the hips are not tight enough? How to exercise an extremely cute ass?
1, how to make your hips firmer
The first trick:
Sit on the ground with your feet straight, your back tilted, your elbows supported, and your hands akimbo. Press your lower back to the ground and raise your legs to 45 degrees with the strength of your abdomen. Toe forward, so that the foot and calf are in a straight line, and the legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise.
The second trick:
When you are nervous at work, you might as well do a squat exercise with a small amount of exercise that you can do anytime and anywhere:
1, hip abduction is the first choice. Your feet are naturally open, and the distance from the heel to the outside of your shoulders is the same width. Tighten your hips hard, and squat your legs down to your knees, not exceeding your toes.
2, hips droop, do more arrows. With your feet in front of each other, squat down until the thigh is at a 90-degree angle and pause for 30 seconds, then get up and change your feet and repeat.
The third measure:
Pick up a dumbbell weighing 5- 15 Jin with both hands, support it with your right foot and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until your body is almost flush with the ground and your dumbbells are in line with your shoulders. Back to the starting position, this is a complete action. Do 12, and then switch legs.
The fourth measure:
Open your legs 45 degrees outward, your feet are wider than your hips, and then squat down. From that position, step out with your left foot and squat all the time. Take a step to the right and restore the starting position. Continue to take a horizontal step, first take a right step 10, and then take a left step 10.
The fifth measure:
When waiting for someone to wait for the bus, you can tighten your hip muscles when taking a deep breath, relax when exhaling, and so on. Tightening hip muscles can make your hips stronger. And deep breathing can also keep you away from anxiety, killing two birds with one stone.
The sixth trick:
Seeing the excitement in TV series, who remembers such a thing as thin ass and beautiful ass? So, it's advertising time, and you should be able to stand up from the sofa. You can hold the wall or dining table next to you, lift your legs back as far as possible, put them back after 5 seconds, and change your legs to repeat the action. This simple method can help you tighten your hips so that you don't miss any plot!
The seventh trick:
Feet apart, shoulder width apart, lift two dumbbells weighing 5- 15 Jin, put them on the shoulders, palms forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is flush with the ground. Hold for 5 seconds, and then return to the initial state. This is a complete action. Do this action 8 to 10 times.
The eighth trick:
Keep your feet shoulder-width apart and put your hands at your sides. Raise your right knee until your thighs are flush with the ground, and raise your hands above your head together. Hold for 5 seconds, then slowly lower your right foot and let it lunge forward. Take back your left foot and return to Keith's position. This is a complete action. Do 10- 12 times on each leg.
2, slimming exercise methods
Obesity is originally a disease of edema and excess fat caused by overeating or visceral abnormalities. In addition, most of the reasons for overeating are caused by psychological stress. Breathing Qigong can make people emotionally stable and relieve stress. At the same time, Qigong can increase the life energy of human body, so the natural demand for food will be reduced, and the intake of calories will be relatively small!
abdominal respiration
Step 1 Sit in the chair smoothly, straighten your back, and put your palms gently on your thighs.
Step2 Inhale the abdomen slowly (you can feel the abdomen protruding), hold it for 2 seconds, and then exhale slowly. Repeat this every day for 10 minutes.
Lose weight on shoulders, back and arms.
This action can be moved to the muscles of the shoulders, back and arms. When the palm is rubbed quickly, it can make the body warm up quickly and accelerate fat burning.
Hand rub
Step 1 Put your hands on your chest and cross them.
The second step is to quickly rub your hands against each other.
Keep exercising for 3 minutes, do 3 sessions at a time, and take a short rest in the middle.
Swing head type
Step 1 Right hand bypasses the head and presses the left temple. When inhaling, turn your head to the left and hold your breath for 2 seconds.
The second step is to exhale slowly and turn your head forward.
Repeat in the same way in the other direction. So repeat the left and right as a group and continue to do it for 10 minutes every day.
Abdominal weight loss
This action will pull the abdominal muscles, and it is normal to have hiccups or exhaust reactions.
Abdominal compression type
Step 1 Press the index finger and thumb of both hands on both sides of the navel respectively, and breathe repeatedly by abdominal breathing.
Gently massage the abdomen with your palm.
The two groups of movements were carried out for 5 minutes respectively.
Torsion type
Step 1 Hands level, shoulder height.
Step2 Keep the lower body still, turn the upper body to the right 180 degrees, and keep the action for about 5 minutes.
Then repeat this action in the other direction in the same way. This is repeated as a set of actions.
Hip weight loss
When doing the following actions, you can obviously feel the muscles of your hips pulling. MM who doesn't want to become a big ass must follow suit. Doing these actions often is also of great help to the stomach and endocrine.
Pitching type
Step 1 Stand with your head held high and your arms akimbo.
When inhaling, lean forward and hold your breath for about 2 seconds.
The third step is to exhale slowly and lean back slightly.
Repeat the action every day 10 minute.
Gas lift type
Step 1 Sit in the chair smoothly, straighten your back and put your hands gently on your thighs.
Step2 Lift the anus when inhaling, relax when exhaling, and prolong the inhalation time.
Repeat the action every day 10 minute.
Leg weight loss
To have a graceful leg curve, you must follow the following actions.
Stretching type
Step 1 Stand with your back straight, your hands up and your thumbs crossed on your head.
Step2 Straighten your arms upward, push your legs, and cooperate with breathing.
Repeat the action every day 10 minute.
Leg lifting type
Step 1 Sit in a chair smoothly, with your back straight and your hands gently at your sides.
Lift your right leg.
The second step is to lift the right leg, straighten it and make a 90-degree angle with the body.
Step3 Press the soles of your feet hard when inhaling and relax when exhaling.
Repeat this action for 5 minutes. Then change the left leg and repeat the action, and so on as a group.