Spring Festival at home to practice hip aerobics, simple 4 steps to get it! Do you have the idea of improving your hips in the fitting room? Simple hip raising aerobics can be done. Teach you 4 simple aerobics to let you have beautiful hips!
Action 1 front leg crossing
Action: separate your legs, shoulder width apart, and insert your hands into your waist. Keep your chest and back straight, take a big step forward with your right leg, make your knees 90 degrees to the ground, and your thighs parallel to the ground. Keep your knees directly above your feet. Then retract the leg and return to the state where the action began. After 8 times on the right leg, 8 times on the left leg. At the beginning, do a group of 8 times for the whole set of actions, and slowly increase to 3 groups and 15 times for each group.
Effect: exercise the strength of hips and thighs, as well as the ability of body balance and movement coordination.
Upgraded version: increase the load and the difficulty of movement. Hold dumbbells to cross your legs, or carry a backpack with one or two large head books.
Action 2 rear hip lift
Action: put your hands on your knees, keep your shoulders above your palms, your hips above your knees, and tighten your abdomen. Lift the left leg back and up until the center of the foot faces the ceiling and the thigh is parallel to the ground. Slowly drop your knees, stop near the ground, and then lift your legs back and up again. Repeat this action 8 times in each group, and then gradually increase to 15 times in each group, and continue to do 3 groups.
Effect: it can tighten the abdominal muscles and firm the rear hip muscles.
Upgrade: when doing leg movements, raise your right arm so that it is parallel to the ground. After finishing a group, change the leg and lift the other arm at the same time. This action requires more force from the middle of the body to maintain trunk balance.
Action 3: bend your legs forward
Action: stand with one foot in front and one foot behind, or one foot on the low stool (or stairs), with both hands inserted into the waist. Place your right foot flat on the low stool as shown in the figure. Bend forward, stand up from the heel of your right foot until your legs are straight, and move forward with your left leg bent. The weight of the body is supported by the right leg during the process. Do the left and right legs alternately, 8 times in each group, and then gradually increase to 15 times in each group, and do 3 groups continuously.
Effect: it can lift the buttocks, regulate the tendons, practice the balance ability of the body, stretch the buttock muscles and exercise the middle part of the body.
Action 4 one leg squat
Action: legs apart, shoulder width, knees slightly bent, shoulders straight. Hold the back of the chair or the armrest of the sofa to keep your body balanced. Bend the left knee so that the lower leg is at 90 degrees to the thigh. Bend the other knee and bend your legs at the same time. Imagine yourself sitting in a chair. When doing the action, keep the height of the leg raised, and make the knee of the leg standing on the same vertical line as the toe, otherwise the strength will be transferred to the ankle. After bending to a certain extent, return the leg to an upright state. Then change the other leg to do the same action. At the beginning, do 8 times in each group, slowly increase to 15 times in each group, and do 3 groups continuously.
Effect: when squatting on one leg, even with the help of a chair, it is also a good exercise for balance ability. Upgraded version: put your hands on your hips, and the strength to balance your body will be more concentrated on your hips
Practice every day. I believe that the idea of having perfect hips will be realized soon. It's not wrong to practice more at home during the Spring Festival!