Don't have time to go to the gym? You can practice your butts at home

Nowadays, there are many ways to train. What should I do if some full-time mothers or white-collar workers who get off work late cannot exercise?

　　It doesn’t matter, today the editor will introduce you to a few simple and efficient movements. You can easily train your buttocks by relying on a chair alone to let your buttocks feel in a ton of Shanghai.

　　1. Sit on the left hip stretching

　　Entertainment of movement: The left knee is close to the right chest, the body turns to the left, the left foot is on the right leg, if you need to strengthen the stretching feeling, you can tiptoe and your right foot

　　Sensation: Keep breathing evenly throughout the whole process , Only if there is a clear pulling feeling on the buttocks is considered qualified.

　　Number of groups: 10-15 groups, each group is about one minute.

　　2. Sitting the right hip

　　Everything: The right knee is close to the left chest, turn the body to the right, and the right foot is on the left leg and thigh. If you need to strengthen the stretching feeling, you can tiptoe and exercise. It is also only if there is a clear pulling feeling on the buttocks is considered qualified. The number of groups is 10-15 groups. Each group is about one minute.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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3. Half-squat

3. The key points of action: the heels are shoulder-width, straighten the waist and back, and the hips are sitting backward and squatting. The knees are in line with the toes. The hips are higher than the thighs, and the movements are as smooth and coherent as possible.

　　Movement Feeling: You can feel the hips exerting significant force when you squat.

　　Number of sets: two groups, 15 in each group.

　　4. Squats

　　Essence of action: Hold your hands on your chest, and your elbows are facing down. The heel is shoulder-width, squat until the elbow touches the front of the knee, keep the waist and back straight, and the hips dominate the force

　　　Movement Feeling: When squatting, there is a slight pulling feeling on the hips and the front of the thighs. When squatting, the hips and the thighs contract and exert force, and the hips are more obvious. 　　Count of groups: One set of 8 movements

　　5. Forward bend of the knees

　　Essentials of movement: The toes are facing forward, the front of the calf or the knees are pressed against the edge of the chair , keep it still throughout the whole process, sit back when bent over, keep your hips straight, feel a sense of force on your hips, and feel stretched on the back of your thighs

　　Movement feeling: When bent over, the hips and the back of your thighs slowly develop a pulling feeling, the waist is tight, and when getting up, the buttocks have a significant contraction and squeeze. Number of groups: one group of 12, two groups

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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　　Fitness at home: the benefits of 5 combination training movements

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　　Aerobic exercises that can be done at home - aerobic exercises that can be done at home - aerobic exercises that can be lost fat