It is the dream of many female friends to have a perfect figure and sexy ass-butting, but it is not the case in real life. If you also want to have a perfect figure and sexy ass-lifting, then take a look at the tutorial I shared with you!
Street dance exercise tutorial 1 How to practice girls' buttocks?
1, stand and contract your abdomen and buttocks.
Spread your chest and shoulders, spread your feet shoulder width, and spread your toes out about five degrees. When inhaling, your lower abdomen will contract and your buttocks will push back. With breathing, you will naturally stretch your lower abdomen and buttocks back and forth, repeatedly 10 times.
2. Stand and squat.
The pole is straight and not hunched, the hands are stretched forward in parallel, and the center of gravity of the hips is seated back parallel to the thighs. If you put the center of your body back, your hips will be lifted tightly. Repeat 10 times. Don't lean forward on your back and don't sit down completely on your hips. This is a wrong posture.
Step 3 kneel down
Kneeling posture, knees are shoulder width apart, waist is straight, hands are crossed forward and perpendicular to body, hips sit back slowly, stop when approaching heels, take a deep breath and bring body back to its original position, and repeat 10 times. Stick to 15 minutes every day, and do a group of actions 10 times, and the perfect ass-butting curve is ahead.
Three simple steps to perfect hip lift.
First, climb the stairs.
Now many buildings have elevators, so people become lazy, even if their floors are not very high, they don't want to climb stairs. In fact, climbing stairs is a very good way to exercise. Climbing two steps at a time not only consumes a lot of calories, but also exercises the muscles of your thighs and buttocks, thus making your buttocks firmer.
Second, push the wall.
Put your legs together, put your hands on the wall, straighten your legs, and extend your hips outward 10 second, and then extend to the wall 10 second. Doing this action repeatedly can not only make the hip curve more beautiful, but also reduce the abdomen and flatten the lower abdomen.
Third, stand and squat
When doing this action, it is best to have the assistance of elastic rope, or you can do it empty-handed. Open your feet shoulder-width apart, step on the elastic rope with your feet, put the elastic rope on your shoulders with your hands, squat down your hips until your thighs and calves are at 90 degrees, stand up straight 10 second, and do it again. The specific number of times depends on your own situation.
Wrong sitting position
1, lean back in the chair
Most people like to lean back in an armchair, which will make the upper body much more comfortable, but it will increase the pressure on the lower body. In order to relieve the pressure, the pelvis will naturally lean back, and the blood circulation will not be smooth, which will lead to fat accumulation and the buttocks will look more obese.
Step 2 lean over
Because the upper back directly faces the computer desk, and the hands are also placed on the desk, when working, the body will bow slowly and bow. I believe everyone has this feeling. When the body moves forward, the upper body will be arched, which is a natural reaction of the waist to relieve stress. But doing so for a long time will make the pelvis move backwards and increase the pressure on the thigh. This is one of the reasons for hip fat accumulation. Moreover, this sitting posture is also prone to myopia. It is suggested to adjust the height of the table and stool appropriately to keep the body naturally straight.
Step 3 cross your legs
Cross your legs, just like lying with Ge You, is a very interesting sitting posture. Although there is no benefit or necessity, it just makes people feel comfortable. Although people are comfortable, they are not comfortable. Cross-legged for a long time will lead to different heights of the left and right pelvis, and all the pressure will be transferred to the other hip, which will easily lead to different sizes of the left and right hips. Tip: The problem caused by different pelvic heights is that the left and right legs are not the same length. If you find that the left and right shoes are worn to varying degrees and have symptoms of high and low shoulders, please stop crossing your legs immediately. This action is really useless.
Hip hop tutorial 2 Hip hop tutorial
1, step motion
Stand with one foot far away from the steps, then step on the steps with one foot, straighten your legs hard, and lift your body while the other leg is off the ground. Pay attention to only one leg. You can do it alternately or on one leg, 10-20 times as a group, and do 2-3 groups. If you want to increase the difficulty, you can increase the height of the steps.
2. Bridge practice
Stand with one foot far away from the steps, then step on the steps with one foot, straighten your legs hard, and lift your body while the other leg is off the ground. Pay attention to only one leg. You can do it alternately or on one leg, 10-20 times as a group, and do 2-3 groups. If you want to increase the difficulty, you can increase the height of the steps.
3. Clam practice
Lie on your side on the bed with your arms bent, your head resting on your forearm, your other hand straight, and your palm above your crotch. At the same time, the legs are close together and the knee joint is bent 90 degrees. When inhaling, there is no movement. When exhaling, lift your thighs until they are on the same plane as the body lying on your side. Don't separate your feet, just separate your knees, just like a clam shell opening and closing. Repeat 10-20 times as a group and practice two groups on each side. Practice more than once every 2-3 days. If you feel that you can't do it all, you can only practice one of them.
Need to be reminded that the above exercises only work on hip muscles and will not reduce hip fat. Therefore, if the practitioner's buttocks are obese, in addition to local muscle exercise, aerobic exercise and whole body exercise should be combined to achieve good results.
The most effective way to lose weight on buttocks.
Fat buttocks and thick legs greatly affect the physical beauty of women. This is related to heredity. If most of your family members have thick and fat hips, you are likely to have fat hips and bloated thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, while fat in the lower body can't.
There are ways to make hips disappear and thighs thin, and it's not complicated. As long as you persevere, it is entirely possible. The following are three methods recommended by experts after long-term research to attack chubby thighs. There are many kinds of exercises. If you are aiming at chubby thighs, you'd better choose an exercise that mainly exercises your legs. Because you exercise big muscles, such as thigh and hip muscles, you can increase the total number of calories burned.
1. The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.
Experts believe that running can burn fat, but for people with thick legs and fat hips, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is to say, walking is the main way, and several sprints are carried out on the way, one or two hundred meters at a time. After getting used to it, the running time is gradually extended.
Swimming is a popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the legs move more laboriously, but it won't bear great vibration like running on the ground, so it is a good way to reduce fat in the legs and buttocks. When the buttocks and lower body lose weight, some women will have orange peel and loose skin. At this time, applying oslim slimming cream can help shrink the skin and overcome the phenomenon of skin relaxation and orange peel.
"the standard of hip lifting exercise"
How much exercise is enough to make thighs thinner? If you have a healthy cardiovascular system, then you should exercise for 20 minutes every day; If you want to burn more fat and make your thighs more beautiful, you'd better exercise once every morning and evening for 20 to 30 minutes. In addition, you can also consider doing some gardening and other activities. The intensity of exercise must be kept at a low level-at best, it can only reach the maximum limit of 60%. Keeping the intensity of exercise at this level can burn more fat. The length of exercise time is more important than the intensity of exercise. To lose fat, walking for an hour is equivalent to running for 20 minutes.
The best way to lift your hips without exercise
If you don't have time to exercise or you can't do the above exercise due to physical and work reasons, you can use the diet and hip slimming method. Eating plant Oslim herbal diet food, emulsified fat and decomposed fat are all extracted from plants, which are relatively healthy and the decomposed fat is also prominent. For those who have no time and perseverance to exercise, it is really a very good substitute, so it can also remove fat very quickly and effectively reduce leg circumference.
These measures can effectively make the legs and lower body slim down, and achieve the purpose of beautifying the leg curve and slimming the lower body.
Hip slimming method
1, press and rub the depressions on both sides of the buttocks and the middle part of the transverse stripes of the buttocks with your thumb. This is the part of the bladder circulation of the foot. Stimulating these parts can reduce the accumulation of fat, and the intensity can be stronger.
2. Hold the muscles behind the thighs with both hands and five fingers.
3, repeatedly squeeze the muscles of the buttocks with the palm from top to bottom, and long-term persistence will receive good results.
4. When standing, talking, sitting and lying down, do the action of lifting the anus, shrinking the anus and holding the leg. If it is combined with other hip aerobics, the effect will be better. This can not only reduce the accumulation of fat, but also reduce the occurrence of hemorrhoids.
5. Stand barefoot and relax, put your hands behind your waist, put your fingers together, push your fingers down to the root of your thigh, and then push them down to your waist. Repeat 36 times.
6. Place your palm above your hips and circle your left and right hips 36 times clockwise.
7. Make a fist with both hands and knock your hips with your fist. Pay attention to the uniform force and beat rhythmically for more than 2 minutes.
8. The five fingers are naturally close together and the knuckles are slightly flexed. Beat your hips rhythmically until your hips relax.