4hw.com.cn: as the name suggests, office buttocks are caused by sitting for a long time. Nowadays, many office workers have office buttocks, which are getting bigger and bigger, affecting the beauty of human body. So how to get rid of office hips? How to prevent office hips?
How to get rid of the office buttocks
1. Frequent office operations
When you have been sitting in the office for a long time, you can hold your hand into a fist and press it back and forth for a few minutes to the tight part of your hip until the tight pain disappears. This method can relax the hip muscles, restore the function of hip muscles, and reduce the probability of fat accumulation.
Stand straight with your head up and chest up, and lift your hands horizontally to both sides, parallel to the ground. Stand up with one foot straight, bend the knee with one foot to do a high leg lifting action, lift it to 90 degrees and then put it down. The two legs are alternately carried out, 50 times at a time.
2. 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 every 5-10 minutes, 5 days a week, until the buttock muscles relax.
3. Climbing stairs and kicking back
Cornell & middot; Keene, an American personal fitness coach, and Matt & middot; Roberts, an English personal fitness coach, designed the following hip exercises. Stair climbing: take two steps in one step to lift your hips; Back Kick: face the floor, support your body with your knees and forearms, keep your thighs vertical to the ground, keep your back straight, then straighten your right leg back, and then lift your right leg up as high as possible. Repeat the same action for your left leg. In addition, playing basketball, tennis, squash, etc., can mobilize the whole body muscle fiber.
4. 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 your thighs and buttocks to the heart. Massage for two minutes before taking a shower every day.
5. Control eating
To reduce hip fat, we must strictly control the intake of sugar and increase the amount of drinking water. Because sugar can increase the secretion of insulin, enhance the body's ability to store fat, and seriously hinder weight loss; dehydration can lead to people more eager to eat sweets, so they should drink more water. Fish has a good effect on increasing the elasticity of the skin. You can eat more.
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.
5. Liposuction of buttocks
"Office buttocks" are not so easy to lose, once formed, they will only expand and sag to the outside, bloated and affect the aesthetic feeling. Hip liposuction can effectively improve the problem of excess fat accumulation in the buttock, and modify the buttock type, so that the curve of the buttock is smooth and smooth. Liposuction itself is a subcutaneous trauma operation, so after the operation, the machine will think that the body is injured and produce collagen and fiber tissue, and the buttock skin will be more compact and delicate, with better texture!
Prevention of hip in office
1. hard chair
Many women sit in soft chairs for a long time, which can easily cause their hips to flatten or enlarge. Moreover, the hard chair has no resistance to gluteus muscle, which can make people's buttocks completely relaxed and become flat or soft, which can be said to be drooping. So you might as well replace the chair with a hard one.
2. Do office operation
Office workers can also do simple office exercises after work, i.e. stand straight with their heads up, hands flat and shoulders in a line, the center of gravity falls on one foot, the other is raised to 90 degrees and then put down, and the two legs are alternately done 60-100 times each time.
3. Light diet
Office staff should keep a light diet in daily life, eat more fruits and vegetables, and do not eat or eat less milk tea, cakes, candy and other high sugar, high-fat food.
4. Run more stairs
Sitting in the office is inherently less exercise, and fat tends to pile up. So white-collar workers might as well climb more stairs. Climbing stairs is an upward step. When you climb the stairs, your thighs and hips get a good workout. Therefore, MM people may as well take the elevator to climb more stairs every day when they go home, and the number of floors is the most appropriate.
In addition, on the way to and from work, it's better not to sit when you can stand or take the elevator when you can walk. Office workers have less time for activities, so you must make full use of these spare time to exercise physically.
5. Correct walking posture
Although it's not good-looking to walk on the eight character feet, many girls are still eight character skimming. Walking in this position will flatten the hips. If you want to tighten your hips, don't separate your legs too much when you walk, and don't clamp them too tightly. It's best to keep your feet free of friction. At the same time, don't walk too fast.