Hip problem has always been the most difficult and difficult problem for mm, especially for office mm, there is "office hip" problem. Want to know how to have a hip? Today, Xiaobian is going to teach you eight ways to practice peach hips quickly.
Wall sit while watching TV
Back against the wall, sitting in a virtual chair, just a minute will kill you! But can exercise to waist, abdomen, back muscle, thigh and hip muscle group, is a very solid sport.
Two flights of stairs at a time
Cornell Keane, an American personal trainer, and Matt Roberts, a British personal trainer, designed the following hip exercises. It's not required to climb stairs quickly. Take two steps at a time. Slowly climbing can fully extend the muscles at the root of thigh and gluteus maximus, and exercise the elasticity of buttocks. But the upper body position should be straight, not to save energy and hunchback, it will hurt the spine.
Tennis kneading
In order to relax the hip muscles and restore the function of the hip muscles, you can place a tennis ball on the tight part of the hip and roll it slowly. When the tennis ball touches the painful part, hold the ball and gently press it to the painful part for about 1 minute until the tenderness is relieved. Massage once every 5 - 10 minutes, 5 days a week, until the hip muscles relax.
Sit on the chair and lift your legs
We have a lot of opportunities to sit in the chair, so we have raised big butts! Quickly exercise while sitting, back straight, one foot slowly upward and straight forward, cross do 20 times, for the thigh and buttock is very helpful.
Sneak your legs up when you wait for the bus
Stand straight and stretch your thighs back or to the side. If you are embarrassed to do it while waiting for the bus, you can also do it while farting and chatting with your colleagues / classmates, and consciously keep your butts tight.
Massage before shower
Massage can stimulate blood circulation and help reduce excessive moisture in the buttocks. You can use a massage brush to massage from the back of thighs and buttocks to the heart, and massage for two minutes before taking a shower every day.
Control sugar intake
Eat less sugar, enough water and more fish. It is very difficult to lose the fat of buttocks, so it is very important to strictly control the intake of sugar.
Sugar will increase the secretion of insulin, enhance the body's ability to store fat, and also consume energy, making people more reluctant to exercise.
Dehydration causes people to crave sweets more, so they should drink more water.
To improve the elasticity of the buttock skin, experts from the British Dietetic Association suggest that you should eat two servings of fish a week, or omega-3 fatty acid supplements.
Squat in the toilet
Squatting is actually a horse step. When you go to the toilet, you can unconsciously straighten your butt. If you are worried about the danger to your life when you go to the toilet, you can do it while watching TV.
The doctor also reminded that although squatting is a very basic posture in the fitness course, if you haven't really learned from the coach, nine out of ten are wrong. Unless you are really sure, don't try it yourself, or your knees will be destroyed... If you don't want to spend a lot of money, you can go to the general community sports center and ask the coach to teach you!
Do you feel that hip raising is close to you? However, the doctor said that a few times a day can not get the effect of hip lifting, because the intensity of training is not enough, but there is always better than no movement, it is recommended that you can do hip clamping at ordinary times.
Judge whether you have "office hip"? The editor can recommend a way for you.
Lie prone on the bed, raise one leg, keep the knee of this leg bent at a right angle, and put the sole of the foot toward the ceiling, and at the same time, firmly contract the muscles on the buttocks, slowly lift this leg about 12 cm from the bed surface, and keep still. If you can hold it for 30 seconds and only feel the gluteal muscles tense, it means that your gluteal muscles function normally; if you always shake, or feel the leg and lower back in a tight state. This shows that your buttock muscle function problems, to pay attention to prevent suffering from "office buttock"!
Four seas inventory special statement: the content of this article comes from the collection and compilation of the system or the sharing of contributions by netizens. This article is for entertainment only. We are not responsible for the integrity, reliability and authenticity of the content. If you have any source, the copyright belongs to the original author, please contact wechat: www4hw