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让臀部变小变翘的方法(The method of making the hips smaller and warped)

2018-05-06 10页 doc 38KB 31阅读

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让臀部变小变翘的方法(The method of making the hips smaller and warped)让臀部变小变翘的方法(The method of making the hips smaller and warped) 让臀部变小变翘的方法(The method of making the hips smaller and warped) If you really want to make your butt smaller, you can do it: 1) swing legs: stand on the left side of the chair back, the left hand to grab ...
让臀部变小变翘的方法(The method of making the hips smaller and warped)
让臀部变小变翘的方法(The method of making the hips smaller and warped) 让臀部变小变翘的方法(The method of making the hips smaller and warped) If you really want to make your butt smaller, you can do it: 1) swing legs: stand on the left side of the chair back, the left hand to grab the back of the chair, so that the exercise is convenient, at this time the right leg forward, upward, right, pendulum, do I0 times. Then move the chair position and swing the left leg. Breathing should be uniform, activity as large as possible, so as to make the arm muscles enough to bear the load, swing leg range as wide as possible, the integrity can make hip slimming. (2) leg: right side, right arm elbow at right angles, palm down, left palm in the waist at rotary, the support legs forced to leave the body, upper body and legs in a straight line. Then lay down your thighs and lie down on your right side. Repeat I0 times. Then lie on your left side and do the same on the other side 10 times. The integrity can make the thighs and buttocks to lose weight. (3) turn legs: sit on the ground, bend your knees, feet tight, and your feet as close to your thighs as possible. Hold your palms behind you, slowly turn left and right at the knees, and touch the ground as much as possible. Repeat 10-20 times. This integrity can make hip slimming. (4) walk with the buttocks: sit on the carpet, knees straight, hand forward stretch, head up, reach right hand, and move the right leg with the hips, move forward. Then use the left hand and the left leg to do the same action, so move forward two or three times, gradually increase the distance. Weight loss in the hips and abdomen. (5) "half bridge": supine, the arm along the upper body straight, hands forced close to the thigh, knee to dial up the number 1, number 2 feet off the ground, thigh slightly upward, with head and foot support. Hard to make the buttocks muscles taut, hand affixed to the thigh, the number of 3 when the thigh down, the number of 4 legs and feet straight, breathing evenly. Repeat 10~15 times. This integrity can make hip muscles. After a period of exercise, do some more complex exercises. Supine, feet on the edge of the chair, the arm along the upper body straight, palms down, the number 1 hip muscles taut, legs slightly raised, with head and foot support, hands tightly affixed to the number 2, still maintain the posture, the number of 3 legs down. When 4 count, straighten your legs and breathe evenly. Do it 10-15 times. (6) holding a bracket: lying on the ground, legs closer, head up, back, slightly bent, elbows, support, and quickly turn left, while the legs do "vertical scissors" action. Hold your palms back in place and close your legs. Then do the same to the left. The integrity in each side of the repeat 5-l0 times. Don't hold your breath. When you start doing it, it's complicated. You have to do it all the time to do it more slowly. Integrity of the hip and thigh muscles can become solid. With your age, you'll be sitting more and more hours, so your hips will have trouble accumulating more fat. Here introduces a method of exercise, practice every day, every minute to ask questions, you can make hip muscles remain flexible. After three weeks of practice, your gluteal muscles and hips will improve. Part 1 squats and kicks Erect, feet apart, abdomen, arms akimbo. Bend your knees and squat as much as possible, but don't lower your hips. Get up quickly and kick your leg as high as you can. Squat down and do the same thing, kick the other leg. Legs alternately, do 1 minutes. The second quarter hip movement Upright, with both hands and waist. Tighten the buttocks muscles, one leg slowly back up (feet away from the ground more than ten centimeters), put down (feet do not touch the ground), and then lift, repeated 10 times. Change your legs and do it 10 times. Do it more than 2 times. Third quarter hip movement Lie on your back, put your arms horizontally, your feet on your sides, and your feet against the wall. Tighten the buttocks muscles and lift them several centimeters off the ground. Do it 30 times over and over again Research practice shows that by doing all kinds of weight loss exercise, you can quickly change the body shape, so that the body more fit, rich youthful vigor. Here's how to reduce weight movement for your reference. Friends who need to lose weight may be right for you! Practice: a hand grab a fixed object, a sandbag or other items in the ankle tied (self weight), according to a certain rhythm, do alternating legs straight back exercises, each time to do four eight shot exercises. Exercise two: hand side, head, legs straight up, toes outward arms do not move, stay 1-2 minutes, then swivel 180 degrees for the other leg to do the same action repeated two times on each leg. Exercise three: kneeling, hands hold to, upright, alternating legs back to the pole, every time do four eight shot. Exercise four: supine posture, both hands on the side of the body, flexion legs, hips up, according to a certain rhythm to do hip exercises, each time do two groups, each group four, eight shot. Exercise five: kneeling, hands hold to, bend the leg to the side of the pendulum, alternating legs, each time to do four eight shot. (from weight loss exercise) Hip massage: 1. with the thumb by sag and hip stripes across the middle part of rubbing buttocks on both sides. This is the site of the bladder channel. Stimulate these sites, can reduce the accumulation of fat, the intensity can be stronger. 2., five fingers knead the back of the thigh muscle group. 3., with the palm from top to bottom repeatedly knead squeeze the buttocks of the muscles, long-term adherence will receive good results. 4. standing, sitting, lying, talking, do anal anal contraction, with leg movement, if combined with other hip aerobics effect will be better. This can not only reduce the accumulation of fat, but also reduce the occurrence of hemorrhoids. Hip aerobics: 1. Pingshen supine, knees to chest, hands stretch shoulder close to the ground, slowly turned to the right hip, knees close to the ground as far as possible, at the same time to head Left turn. Exhale and return to your original position. After inhaling, repeat the movements in the opposite direction. Repeat 10 times second days, and gradually increase the number of times within 30 days Increase to 25 times. 2. Inhale and let your muscles contract when your hips leave the ground slowly. The back of the lower, middle and upper have risen up, until with scapular body support so far. Protect Hold pose for 10 seconds. Exhale and slowly let go of your body. You'll feel that every vertebra is loose. Repeat 2 times and gradually increase to 5 times. Lift your legs back 1. Lie prone, put your hands flat, and your palms down. One side of the pillow on the cheek. Until the feet are about 15 centimeters apart. Inhale and contract the gluteal muscles. 2. Lift your toes forward and lift your right leg to about 15 centimeters off the ground. Keep your posture fixed for 1 second, then lower your right leg, and when you do, you must always lean against the cushion This is more important than the height of your leg lift. The right leg repeats 10 times, then the left leg repeats 10 times and gradually increases to 50 times. Kick leg 1. Bend your arms in the prone position, with your palms aligned with your shoulders. The palms and arms are pressed down under the mat at the same time, leaving the legs 15 centimeters apart. 2. Continuous breathing. Contraction of the buttocks muscles, legs kicking like swimming. The left and right legs are 50 times each, and gradually increase to 100 times. Kneel and kick your legs 1., hands and feet and kneel, hands and shoulder distance equal. Both knees are 20~30 cm apart. Straighten your right foot up to 30 centimeters off the ground. 2. keep breathing and lift your right foot 25 times. Repeat the same action on your left foot. Left and right feet 25 times, gradually increased to 50 times. Bend one's knees 1. Kneel down with your hands and feet. Inhale, bend, and tilt your forehead toward your knees. Move your right knee near your forehead. 2. Exhale and contract the muscles of the buttocks. Arch your body, lift your head up, and straighten your right leg toward the ceiling (knees slightly bent to avoid muscle tension). absorb Qi, the right knee and forehead retracted to the original position. Then repeat the same action. Take a quick action. Do it quickly. Don't break it up Lower gluteal muscles. Left and right legs repeat 10 times, gradually increased to 25 times. Compressed buttocks 1. kneeling, his hands drooping, palm stroking the thigh. Answer: the sky | three | Cher 2010-7-12 15:44 First, one leg stretch exercise thigh muscles, in order to enhance the buttocks. 1. Determine the position of the foot across the chair, place one foot on the chair, and stand in a right angle to the bent leg. If too close to or away from the chair, the legs bent too large or too small, it will not achieve the effect, and even hurt the leg muscles. 2, put your hands in the waist, in the upper part of the body straight, leg stretch exercise. When bending, the center must be on the front foot, and don't forget to keep the right angle! Take 5-10 turns for one round, 2-3 rounds at a time. Two, the rear leg movement has the enhancement of gluteus muscles. 1, the waist bone appressed on the back of the chair, forming a recumbent shape, the upper body can relax. If you feel uncomfortable, can be converted into the method under the mat. 2, in the case of a straight, slowly lifted upward, then, one foot each 9-10 1 rounds, doing the rounds 2-3. Watch your body. Don't jump and raise your waist. Just take it easy. This sport can beautify the buttocks. Three, walking squat can have great effect on the compaction of large gluteal muscles and leg muscles. 1 hands holding 1-2 kg dumbbells, feet forward and standing apart. 2, straight back, bending the front and the rear foot slowly moving backwards, until the leg leg parallel to the ground, and then relax. Be careful to place the center on the heel of the front foot. Then slowly back to 1 position. 8-10 on each foot, one round, 2-3 rounds at a time. If you can feel the front leg hip has Zhuoyong, is a prelude to the success. Four. Practice water skiing exercises to build strong, big, gluteal, and middle gluteal muscles. 1, take the crawl crawl position, and then put a cushion in the abdomen, feet cross buckle. 2, the buttocks force, so that the legs up and down interaction. Take the 1 and 2 steps 8-10 times, alternating your feet at the same time. As a round, you need 2-3 turns at a time. This has the function of keeping the hips centered and elevated. The above methods need to adhere to, but I failed to adhere to, and later my friend introduced me to use the classic diet capsule, 3 months or so minus 27 pounds, I really happy, oh, now 8 months, no rebound! You can also consider! Answer: 2010-7-12 16:00 | enthusiastic users Exercise 1 strengthens waist and buttocks This simple exercise benefits both the waist and buttocks. 1. lie on your back, feet wide and waist wide, knees bent, hands flat on both sides. 2. while expiratory side to straighten the waist, until completely exhaled gas, and then returned to action 1, not to rest, action to maintain continuity. Keep doing 15~20 times. Note: every effort should be done, and after the habit of doing this, the buttocks can not touch the ground, the effect will be better. Exercise 2 minus hips This exercise removes fat from the hips, builds leg muscles, and makes the hips more comfortable. 1. prone, hands flexion, head, toes unbend. 2. hips force, while exhaled, while raising a foot, foot to keep straight, rest for 1 seconds. Go back to action 1 and raise the other foot in sync. Alternating left and right, continuous 15~20 times. Note: don't twist the hip knee, because this may cause pain, can not achieve the motion effect. Leg should be accompanied by abdominal muscle contraction. Exercise 3 beautify buttocks This exercise can shorten the buttocks muscles, strengthen the waist and leg force. Especially effective to remove the fat on both sides of the thighs, creating a good bottom radian. 1. legs close, stand up, facing the front, arms akimbo. 2. one leg forward, two knees bent at 90 degrees. The first breath, and then while expiratory side return to step 1. Change legs, cross out, move the same, left and right feet repeat 15~20 times. Note: do to keep the back straight and upright. Don't forward your feet too far. When the legs are bent, the knees should be as close as possible to the ground, but do not stick to the ground. Exercise 4 attractive back Used to do sports, you can try to do the following sets, beautify the buttocks, while exercising the back muscles, so that the overall back line becomes more beautiful, more satisfaction. 1. prone, hands and feet slightly open and stretched naturally, inhale. 2. while slowly exhaled,
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