How does hip bridge make thin hips better? What should we pay attention to when practicing hip bridge thin hips
the so-called hip bridge, as the name suggests, is the fitness action of the hip, and many people have a good figure elsewhere, that is, there is too much fat on the hip, which makes the hip bigger and bigger, and the figure is greatly affected. Can a hip bridge thin your hips?
can hip bridge thin hips
can help thin hips.
hip bridge action has a good movement effect on the hips. It supports the body in a bridge shape by the strength of the hips, which can directly stimulate the gluteus maximus, help consume hip fat, and help reduce hip fat.
is hip bridge slimming hip effective
hip bridge mainly exercises gluteus maximus, which has a good effect on the combustion of hip fat. It can reduce the fat on the hip. It can also lift the line of the hip, make the hip shape more beautiful and the hip more tight. Regular practice also has a good hip raising effect.
how long does hip bridge training take to slim your hips
at least 1 month.
if you want to achieve the effect of slimming your hips, you must adhere to the hip bridge exercise for at least one month. After all, reducing hip fat can not be done overnight. In addition, everyone's physique and actual situation are different, and the effective time will be different.
how to make a hip bridge? Thin hips are better
at a time
if you want to use the hip bridge to have a good hip slimming effect, you need to do at least 60 or so every day. You can do it in groups, 5 groups every day, 12-15 for each group, and rest between groups for 30 seconds.
hold each hip bridge for 15-20 seconds
keep each hip bridge for about 15 ~ 20 seconds, and rest for one deep breath between. At the beginning of practice, if you can't stick to it for that long, don't force yourself. You can start from 6 seconds and 10 seconds. Pay attention to acting according to your ability. The most important thing is action quality and persistence.
practice one leg hip bridge
the detail requirements of single leg hip bridge and basic double leg hip bridge are exactly the same. The only difference is that only one leg can be used to support and the other leg can be raised. The effect of thin hip is relatively better.
1. Lie flat on the mat, put the palms of both hands down on both sides of the body, step one foot flat on the mat, and stretch (bend) the other leg in the air.
2. Inhale! At the same time, tighten the hips and lift the lower waist by relying on the strength of the hips (tighten the hips and straighten the waist) to make the body in a straight line (do not shake the suspended leg, always close to the other leg), stop for 5 seconds after reaching the highest point, shrink the hip muscles at the peak (clamp), and then lower slowly.
Note: the difficulty of this action is not the strength of the hips, but the stability of the pelvis. In the process of lifting the bridge with one leg, the pelvis must not shake and tilt, and must remain neutral.
what should I pay attention to when practicing hip bridge and thin hip
1. The buttocks and waist muscles should feel tight, that is, the gluteus maximus muscle group.
2. When doing hip exercises, be sure not to lift the crotch through the waist muscles, but to really use the gluteus maximus muscles. On the contrary, the waist is the same.
3. In order to make the exercise effect more prominent, you can choose weight-bearing training, such as Bell hip bridge, resistance hip bridge, barbell hip bridge, etc.
what are the movements of thin hips
stand with your feet apart, slightly wider than your shoulders, with your toes facing outward, sink your body as far as possible, lift your arms, extend forward, keep your arms at the same height as your shoulders, form a squatting horse stance, tighten your hips, lower your body as far as possible while maintaining balance and comfort, but don't bend your knees beyond your toes, maintain this posture for 2 seconds, and then return to the preparatory action. Repeat 10 times.
stand with your feet together, put your arms vertically on both sides of your body, put your left foot on a towel with your toes down, tilt your body's center of gravity towards your right leg, bend your knees slightly, lift your arms and stretch forward, use the towel to help your left leg slide slowly towards the outside, stop until you feel uncomfortable, and then move your leg back to its original position for 4 seconds. Repeat this action 12 times, change your right leg and do the same action again.
one leg squat
keep the standing position, keep your legs together, straighten your arms forward, flush with the height of your shoulders, then lift your right leg, sit back, stand still for about three seconds, return to the initial position, do two legs ten times respectively, and repeat three groups.
fitness ball flexion
lie flat on the yoga mat, put your feet on the fitness ball, keep your knees bent, raise your hips, keep your shoulders in line with your knees, bend one knee as close as possible to your chest, take a deep breath for three times, change one leg, and then repeat this action, one group every ten times, three groups at a time.
stair climbing is not only the exercise of leg muscles, but also the most exercise of hip muscles. Develop a good habit of climbing stairs every day, which can effectively thin your hips and lift your hips. You can climb stairs every morning or half an hour after dinner. If you step two steps each time, the slimming effect will be better.