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How to get rid of big ass? Teach you 4 movements to make your hips tight

How to get rid of the trouble of big buttocks, teach you 4 movements to make buttocks tight. As we all know, a long time of sedentary is not only the increase of abdominal meat, but also the flattening and enlargement of buttocks. The big butt is often ridiculed by people. What can we do? Take a look at the sports taught by Xiaobian to get rid of this kind of trouble. It's guaranteed to make you tight and small.

Exercise thigh muscle with single leg flexion and extension to improve hip.

1. Determine the position of the foot on the chair, put one foot on the chair, and stand at a right angle between the body and the bent leg. If too close to or away from the chair, the leg bending angle is too large or too small, it will not achieve the effect, and even hurt the leg muscles.

The rear leg raising can strengthen the gluteus maximus.

1. Place the waist bone on the back of the chair to form a recumbent position. The upper body can be relaxed. If you feel uncomfortable, you can put a cushion under it instead.

2. When one foot is straight, lift it up slowly. Then, one foot can do 9-10 rounds for one round, and do 2-3 rounds in total. Pay attention to the body not to bounce and improve the waist bone, it can be carried out slowly. This sport beautifies the hips.

3. Hands on the waist, in the case of straight upper body, leg bending and extension movement. When bending, the center must be on the forefoot, don't forget to keep the right angle! Take 5-10 times as a turn, 2-3 times at a time.

Walking squat can produce great effect on tightening gluteus maximus and leg muscles.

1. Hold 1-2kg dumbbell in both hands and stand with feet forward and back apart.

2. Slowly release your back and legs parallel to the ground, then straighten your back and legs at the same time. Put your foot in the center of your heel. Then slowly return to the 1 position.

Do 8-10 on both feet for a round, 2-3 at a time. If you can feel the buttocks of the forelegs have been used, it is the prelude to success.

Imitate the practice of water skiing to exercise the strong gluteus maximus and gluteus medius.

1. Take a crouching position, then put a mat in your abdomen and cross your feet. 2. Hip force, so that the legs up and down interactive back and forth.

Perform the 1 and 2 steps 8-10 times, alternating the feet at the same time. Take this as a round, 2-3 rounds at a time. This has the effect of concentrating and raising the hips inward.