Easy to slim butt exercise at home

Core tip: Beautiful buttocks are not a single-line action, but need to adjust the body shape first and "body combing". Because sometimes due to cervical spine dislocation, the thoracic and lumbar spine dislocation, the chest sags, the tail vertebrae forward, fat accumulation, affecting the buttock shape. "Relax and looseness" is one of the most important basic means in "body combing".

　　1. Slimming buttocks Lifting, retracting, loosening, and straightening

　　　Beautiful buttocks are not a single-line action, but need to adjust the body shape first and "body combing". Because sometimes due to cervical vertebra dislocation, the chest sags, the tail vertebrae forward, fat accumulation, affecting the buttock shape. "Lifting, retracting, loosening, straightening" is one of the most important basic methods in "body combing".

　　Specially recommended: "Nine-point wall method". The legs are together and stand against the wall, and the nine points behind the body are against the wall, that is, the two heels, two calves, two buttocks, two shoulders and the back of the head are against the wall. Then do "lifting, retracting, loosening, straightening", lifting, loosening, and tightening, which means lifting, hips, and belly upward; loosening, straightening, pointing to the front chest, back, neck upward, and relaxing, and relaxing. Do not lift the chin, feel the neck traction upward, and lead Guide the entire spine to feel straight.

　　　The three-dimensional measurements

　　On the basis of the body combing, the three-dimensional measurements are very effective in reducing hip fat.

　　　Specially recommended: After standing with loose and loose, raise your chin and look for the tip of your nose, lengthen your neck, and push your chest and neck forward, while slowly leaning down on your upper body. Keep the spine straight. The hip tip is upward to the sky, the knees are stretched straight. The shoulders are stretched back, and do not bow your head. In addition, kicking shuttlecocks, jumping ropes, turning hula hoops, etc. all make the person's body move upward, which is also very beneficial to the body.

　　2. Thin hips at home

　　Practice the hip maximus

　　When the hip joint is stable, the arms are shoulder-width support pads, one knee supports remain stable, straighten the chest and shoulders, and tighten the abdominal muscles. Lift the other leg to keep the same level as the body. Left. Exchange learning on both sides, one side has 12-15 times, and the middle rest should not exceed 20 seconds.

　　Practice the medius of the hip muscles

　　Similar to the "opening clams and closing clams", lie on the side, rest on one arm, and bend the other arm naturally. The legs are bent. When the hip joint is stable, one leg slowly opens upwards, tighten the belly and hip joints, and put your hands on the gluteus maximus to feel whether it is tight.

　　Practice the gluteus medius

　　When the hip joint is stable, bend the knees, stretch the right leg forward, touch the ground with the heel of the right leg, click the ground, and click the knee. The direction change movement is the same as above.

　　Three, jump and thin buttocks

　　Pedal exercises

　　As aerobic exercises, pedal exercises should be studied for a long time, medium and low intensity when the oxygen supply is sufficient, it will make The muscle lines are longer and can effectively solve the problem of sagging hips.

　　Reminder: Warm up fully. Focus on warming up your thighs and ankles. Replenish drinking water in time (preferably boiled water). Drink 200-500ml of water half an hour before exercise. During the exercise, it is recommended to drink a small amount of water every 15 minutes. Extend fully after exercise, especially the legs and buttocks.

　　　Fitness ball

　　According to women's physiological characteristics, it is effective for small belly, buttocks, belly and other parts that are prone to accumulate fat. The center of gravity of the body is attached to one side of the fitness ball, and one knee supports it on the pad to maintain stability. The other leg is straightened parallel to the ground, and tighten the gluteus maximus.

　　Reminder: Before applying the ball, you must first learn balance, and you must have a coach to protect when studying. Sitting on the ball, the angle between the thighs and the calf is 90 degrees.