Thin hip movement method of ordinary people
too much fat on women's hips will lead to sagging hips and make the whole body beautiful. Because if the hips sag and muscles relax, it will give people the impression of "old aunt" and appear short legs. So how should we ordinary people thin buttocks and increase muscle? Let me teach you.
if you want to slim your hips, you have to exercise your hips to reduce excess fat and increase muscle. The exercise method of exercising hips is as follows:
Supine one leg hip lift
Lie on your back, bend your right leg and put your left leg on your right leg. Put the palms of both hands down on the side of the body. Slowly lift your hips up and try to tighten your glutes until your back is straight. Repeat
kneeling, opposite hands and feet
The body bows and climbs on the ground, with the left hand and right foot as the support point, the right hand and left foot do the stretching movement, and then with the right hand and left foot as the support point, the left hand and right foot do the stretching movement alternately.
Take a big step forward with one leg (about 4-5 times the length of the foot), keep the spine naturally straight, bend the knee joint of the step leg to about 90 degrees, focus the weight on the leg that has not been taken, and lower the knee joint to a position close to the floor
push down and alternately lift the knee
Lie on the ground in a push up position and lift the knee joints of the left and right feet alternately.
lie prone and raise your legs
Put your hands on the ground with your knees at 90 degrees. The movement starts with a single leg lift, with the heel vertically upward, but the knee angle remains unchanged. When the legs are lifted to the highest point, they are just parallel to the ground. Don't move too fast and tighten your glutes
squat with load at narrow distance
Stand with feet 10-20 cm apart. Two hand-held dumbbells (weight varies from person to person). Squat down until your thighs are parallel to the ground and then stand up. Keep your upper body upright and don't lean forward.
stand with your hips extended
Stand with your body facing down, hold the chair or single pole in front of you with both hands, push your legs back and lift your hips, and try to fully extend your hips, knees and ankles, so as to make your gluteus maximus work harder.
if you want to practice perfect hip lifting, you should not only know the method, but also exercise every day. Pay attention to diet, eat less or not eat high-energy and high-fat food, and eat more beans, fruits and vegetables. I wish you a beautiful hip as soon as possible.