Hip fat, in addition to genetic factors, mostly as a result of obesity, if the body is overall slightly fat, hips will become obese, especially the sedentary group, because the hips are not sports for a long time, so fat is easy to accumulate, such as when you realise you hips too loose, too late.
Ideal buttocks
Buttocks beautiful or not is not in its size, but it is not strong enough and tall enough. Ideal hip is the hip muscle at the top and below to the thigh fat, so that you can form beautiful hips curves, hips slightly up is better.
Want to have beautiful and hip is not difficult, as long as they can continue to do tight hip muscle movement, we can have a beautiful ass.
Action 1: after the chairs standing hip
Pair of hands on the backs of chairs or walls to keep upright, exhale and straighten the right leg backward upward lift, tightening of hips, keep your movements 5-10 second, and then restore, repeat 10-20 times, and back legs on the other side to do the same action day 3-4 groups.
Note: the starter or no exercise, just move the leg back straight, hips tighten is good, do not have to deliberately bring leg very high. Action 2: squat Par legs open wider, toes and knees out, exhale dip of knees to the thigh and leg parallel to the ground at a 90-degree, suction rose to restore. Note to slow, focused his intentions in the legs and buttocks. Repeating 10-15 day 3-4 groups.
Note: the squat knee vertical line not more than their toes, immediately lock your knees fully extended straight joint. Exercise your toes and knees remain in the same direction, otherwise it will damage due to uneven stress on the knees.
Action 3: lunge
Upper body upright, one hand on the wall or chair back, breath, feet knees and squat down to around the knees at a 90-degree, experience the sense of slightly sore hips thighs and breathe in slowly stood. Repeat 5-15 times, then switch feet. Daily 3-4 group.
Note: in practice, backward-stepping legs your knees on the ground, front knee vertical line will not run over the toes.
Action 4: Yoga on a mat of locust
Body prone, arms straight at the sides, exhale and tighten hip upward lift the legs, 10-20 seconds, natural breathing, and then restore the falls, take a deep breath. Repeated 3-5 times.
Note: the starter or no exercise, don't try to lift a leg in practice too high.
Action 5: Yoga on the mat Tiger
And knees, exhaling, head, right foot back up, ideas focused on tightening buttocks, 15 seconds, and then restore, repeat 10-15 times, and back legs on the other side.
Note: tighten waist, leg do not arch the back.
Action 6: Yoga on the mat-bridge
Lie on back, feet, knees, arms at sides, heels as close to the hips. Expiratory and buttocks, waist, back off the ground, tighten the hip 10-15 second, breathe naturally, and then restore, repeat 5-10 times.
Note: the flexible hand grasping ankles improve difficult, if you touch the ankles should put his hands on each side of the body.
Xiaochunyan coaches reminder: insisted exercise as described above for a month, the hip can be significantly improved, tightened. It should be noted, that intensity is reached, eating more calcium and more protein-rich foods. In addition, adequate sleep is an important guarantee to let the body be restored in time.
Action 7: side leg lifts
Right side, straight right hand, placed his left hand on the front floor, straighten your left foot up, tighten the lateral side waist, hips and thighs, repeated 10-20 times. And change practice.
Note: physical stability, keep your feet back and forth, upper back slightly to lift the leg.
Note: above is Xiao bian recommended junk campaign, so long as you keep will be able to see the effect.
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