First, exercise the thigh muscles with a single leg flexion exercise, in order to improve the buttocks
Place one foot on the chair and the other leg to stand at a right angle to the curved calf, not too close to the chair or away from the chair.
Second, the rear side leg movement
1. Stick the waist bone on the back of the chair to form a lie-like shape, and the upper body can relax.
2, one foot in the case of straightening, slowly lifted up, and then, each foot carries 9-10 counts 1 round, a total of 2-3 rounds, pay attention to the body not to bounce and improve the waist bone, slowly, Can beautify the hip shape.
3, put your hands on the waist, in the case of the upper body straight, carry out the flexion and extension of the leg, when bending, the center must be placed on the forefoot, remember to keep the right angle, take 5-10 times for a round, each time 2-3 rounds.
Third, imitate water skiing, exercise large glutes.
1. Take a strolling posture, then put a cushion on the abdomen and cross the feet.
2, the buttocks force, let the legs move back and forth.
Take steps 1 and 2 for 8-10 times and alternate the feet as a round. Each time you need to do 2-3 rounds, you can concentrate and raise your hips to the inside.
Fourth, contraction strengthens the gluteal muscles and improves the buttocks.
action:
1. Stand behind the chair, about one step away, with your hands on the back of the chair.
2, the upper body is kept straight, exhaling the hips and lifting the left foot.
3, stay for about 10 seconds, inhale and restore.
4. Repeat the right foot.
Advanced action: After lifting your foot, you can stay and then swing gently.
Reminder: The upper body should remain fixed and the feet should not be lifted too high to prevent the abdomen from protruding forward.
Five, the first leg is half-legged
Function: training gluteal muscles
1. Stand in front of the chair with your feet apart and shoulder width.
2. Just like sitting on a chair, after apocalypse, the arms are pushed forward in parallel.
3. Inhale and restore.
4. Repeat the action.
Reminder: The back should be straight and the knees should not exceed the toes when half a squatting to avoid pressing the knees.
Sixth, stretching action
action:
1, lying on your back and knees.
2. Move your left foot across the right foot lap.
3, hold your thighs with your hands, put your right foot as close as possible to your chest, and breathe naturally.
The above set of hip weight loss aerobics, insist on doing a month, you can see the obvious effect, you can easily make your hips look up.
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