BTC hip between online play

1. Weight loss action 1, 1, the body flat on the ground, feet up, heels as close as possible to the hip
2. Hold your ankles with both hands, push your feet backward, leave the ground and stretch backward for 10 seconds

weight loss actions 2. 1. Stand up and hold your chest and abdomen, shake your feet, and let your legs move to avoid cramps. 2. Then lift the right foot with the right hand, keep balance, and lift the foot up for 10 seconds

weight loss action 3. 1. Keep your hands straight, raise them over your head, and keep breathing evenly. 2. Then squat, but the upper body can not bend down, adhere to 10 seconds, repeat a few times.

2. You can use the day after tomorrow to practice your hips

method 1: change your body shape

1. Do some hip exercises
side leg raising, hip lifting and squatting kick are all sports to exercise the hips. The mbbell side squat should be the first to bear the brunt of hip lifting. This is an enhanced version of the traditional side squat, which can exercise enrance more effectively, and is more concive to the growth of muscles and hips
separate your feet slightly wider than your shoulder. Gently rotate your big toe and bend your knees to make a side squat. Your left leg should be fully extended as a fulcrum
continue to squat until your thighs are parallel to the ground. Then use the strength of the hip to push yourself to stand up again and straighten your right leg. You don't need to bring your feet back together. You will continue to keep your feet slightly wider than your shoulders throughout the exercise
now, do the same side squat on the other side. Keep your body down until your knees bend 90 degrees, and then try to stand up again. This time, remember to straighten your legs again and keep your feet still. This position will protect your knees, allow your muscles to maintain better tension and support more
add two mbbells. A mbbell in one hand. When you squat to the right, the mbbell of your right hand should be on the outside of your right hip, and the mbbell of your left hand should be in front of your body, between your legs. When doing the movement on the other side, that is, when moving on the left side, change the position of the hand, that is, the mbbell of the left hand is located on the outside of the left hip, and the mbbell of the right hand is located in the front of the body, between the two legs< 2. Practice yoga
many yoga postures are used to exercise the hips. These exercises can help shape the buttock muscles and make them more elastic, which in turn can make it easier to do. Frog pose, pigeon pose, lizard pose and ox face pose are all yoga postures that you should be familiar with

3. Sit down
in fact, as long as you keep sitting, your hips will become bigger. According to a study published in the journal Cell Physiology, the researchers found that the pressure exerted on the buttocks by sitting for a long time can cause fat accumulation in this part. Cells respond to their surroundings. As one researcher explained, fat cells are squeezed by sedentary conditions "to proce more triglycerides (the body's main form of fat storage) faster< 4. Try fengxiong ointment
there are many kinds of ointments that can enrich the buttocks, and many of them claim that they can supplement the lost collagen in various ways to re increase the muscles around the buttocks

5. Having children
a woman with a baby has a significantly wider hip. Sometimes, hip circumference will return to the size before giving birth, but sometimes, hip widening will become a permanent body change< 6. Consider plastic surgery
if you want to use a knife to get Kim Kardashian's figure, there are some plastic surgeries that may be worth studying. You can draw fat from other parts of your body and inject it into your hips. Or you can have silicone hip augmentation surgery to make you look more curvy

7. Wait for your hips to plump naturally
in fact, our hips will grow with age. The findings show that there is no necessary relationship between hip weight gain and body weight gain with age, but a natural change of pelvic cavity. In one study, subjects ranged in age from 20 to 79. The researchers found that the width of the pelvis, the distance between the pelvic bones, and the diameter of the pelvis, increased with age. The oldest people in the study had an average of 2.5cm more pelvis width than the youngest.

3. The human cho: the suzu male average of suzu 24.48 cm, suzu female average 24.34; European women's average 28.99 cm; European beauty women's average level 28.52 cm. < Kincho / gotron × Suzu male average 100; European beauty men's average of Yo-Yo 16.51 and European women's average at yo-yo 17.50. < Excellency, if you have one or more of your perplexity in the film, make it happen × Average success. The lady's buttocks and the master's lot. < An auxiliary human dimension database 1991 - 92 is; Kincho daimyo Jin in the crotch area - the high commission in chief.
and 1988 anthropetric survey of U.S. Army personnel: methods and summary statistics; Kincho daimyo Jin in the crotch area - Meijin in the area. < Natsumi in kincho × You do not overdo it p>

4. Hello, can use injection hyaluronic acid hip, also can use autologous fat hip or prosthesis hip, at present autologous fat hip is more popular

5. Strict body management makes Gong Li look in super good shape. Even though she is 53 years old, she still keeps a perfect S-shape figure, with long legs, thin waist and many hips.

6. First of all, to practice the muscles of a certain part, we need to know as much as possible about its anatomical structure and muscle function

only in this way can we effectively select the correct exercise movements and achieve the training purpose

the gluteal muscles mainly include gluteus maximus and tensor fascia lata. The main functions of gluteus maximus are leg extension, supination, abction and adction; The main function of tensor fascia lata is to make the thigh bend and supine, and help the thigh muscle contract. Their main practice movements are squatting, prone straight leg up swing, single leg standing (kneeling position) back swing, and the equipment includes leg swinging machine, leg splitting machine and so on. The following is mainly about the deep stride practice of "ace action" of "hip beauty"

as we all know, bodybuilding is an exercise to improve body shape, body proportion and muscle lines. It's not only a patent for men, but also the best choice for women to improve their body shape. Women's hip circumference ratio is too large or too small, hip shape is flat, thin and long, sagging, which is not ideal arm type. The "bow and arrow" shape is round and slightly upturned. The hip without aesthetic feeling can be shaped plump and standard hip shape through bodybuilding training

as for how to plump the buttocks, in fact, squatting exercise is originally used to exercise the thigh muscle "trump action", but if the action essentials are correct and squat down to the end, in fact, 90% of them can practice the gluteus maximus. So I also call it the "ace action" of hip beauty

women are not suitable for squatting because of their small leg strength. After a period of unarmed practice, they can carry out bar mbbell weight-bearing exercise when their strength is significantly improved and each group has more than 15 times

first of all, find two 2-3cm thick barbells or boards and put them on the ground. Step on them with the heels of both feet, stand at the same distance as the shoulder width, and hold the head (shoulder) or back hand with both hands

how to plump your hips: squat slowly. Pay attention to always maintain the "raise your head, straighten your chest and waist, and tighten your waist". Squat down until you can't lower. Fully press the gluteus maximus. The angle between the big legs is 30 degrees left stone. Stop for 3 minutes? Four seconds. Then, medium speed (1-2 seconds) to stand up, not to borrow the inertia of the body, after standing up, tighten hip muscles

on how to plump your hips, you should pay attention to breathing: inhale while squatting, and exhale after standing up. Do 3-5 groups, 8-15 times in each group, rest 1-2 minutes between groups, depending on indivial physical strength

when practicing, each group must practice until exhausted, and when more than 15 times, the weight of each group can be increased. And with the increase of strength, the weight of the staff will continue to increase, because the muscle volume is proportional to the muscle strength, the heavier the load, the greater the muscle circumference

women are not suitable for squatting because of their small leg strength. After a period of unarmed practice, they can carry out bar mbbell weight-bearing exercise when their strength is significantly improved and each group has more than 15 times

first of all, find two 2-3cm thick barbells or boards and put them on the ground. Step on them with the heels of both feet, stand at the same distance as the shoulder width, and hold the head (shoulder) or back hand with both hands

how to plump your hips: squat slowly. Pay attention to always maintain the "raise your head, straighten your chest and waist, and tighten your waist". Squat down until you can't lower. Fully press the gluteus maximus. The angle between the big legs is 30 degrees left stone. Stop for 3 minutes? Four seconds. Then, medium speed (1-2 seconds) to stand up, not to borrow the inertia of the body, after standing up, tighten hip muscles.

8. 1. Rotation exercise - very simple hip movement

the upper body is straight, the feet are separated, and the hips are the same width. Bend your knees slightly, extend your right leg to the front right, and touch your toes (don't move your hips). Then tighten the hip and thigh muscles, with the tip of the foot as the axis, so that the right leg to the right side of the body rotation, until can not turn so far. Don't move your waist and shoulders, and don't land your right heel. Hold the position for 5 seconds, then retract the leg and repeat with the left leg

2. Very sexy hip posture - single leg squat exercise

legs apart, shoulder width, upper body straight, hands akimbo. Right foot off the ground, and so on after the body balance, slowly lower the body center of gravity, at the same time, chest, tighten hip muscles, try to back hip, into a squat position. Hold position for 2 seconds, return to start position and repeat with the left foot. Note that the right leg is bent a lot, but don't land on the toes. If necessary, hold the chair with both hands to keep balance

3. Step practice - the cheapest way

stand facing the stairs, feet apart, shoulder width apart. Extend your arms straight forward, shoulder high. Raise the left foot so that the knee is at 90 degrees to the lower leg ° Then make the whole left foot fall flat on the steps. Next, raise your right leg and step down the stairs. Pay attention to the direction of the leg force is up, not forward

4. Body bending exercise in bed - suitable for lazy mm

lie flat, legs apart, shoulder width, knees bent, feet on the ground. Keep your arms straight and flat on both sides of your body. Take the sole and shoulder as the fulcrum, tighten the lower abdomen and buttock muscles, lift the body up, keep the knee to shoulder level, relax after 2 seconds, return to the starting position, and repeat the action. When you get up, you can adjust your breathing properly, pay attention not to raise your chin and look straight<

5. Kicking exercise - simple and easy hip beautifying method

stand on the same step with your feet separated and shoulder width. Keep your palms flat, arms straight, and support on the second step, keeping your head level with your hips. Then bend the left leg, straighten the left leg backward, straighten the left foot, form a "one" shape of the whole body, tighten the hip and thigh muscles, and slowly straighten the right leg. Hold position for 3 seconds, relax, return to start position and repeat

6. Lunge exercise - make PP lift up

straighten the upper body, with both hands akimbo, take a big step forward with the right leg, lower the body center of gravity, bend the left leg, lift the heel, and push the toes to the ground, forming a lunge. Then jump up and cross your legs at the same time. Pay attention to keep the upper body straight, keep the center of gravity as low as possible, and do not cross your legs too fast. 10 times for a group, repeat group action between the rest of 5 seconds

strength adjustment

simple: if you touch the fitness belt or elastic rope for the first time, you may not adapt to its elastic strength, so do not tighten the fitness belt or elastic rope too tightly when doing the first 1-4 movements for the first time

relatively difficult: if you think it's easy to complete this group of movements, you can choose a high elastic fitness belt or elastic rope, but at the beginning of the movement, do not exercise too much to avoid muscle strain.

9. In addition to developing reasonable living habits, we should stick to the following hip exercises:
first of all, find two 2-3cm thick barbells or boards on the ground, step on them with both feet and heels, stand at the same distance as the shoulder width, and hold the head (shoulder) or back hands with both hands
specific method: squat slowly. Pay attention to always maintain the "raise your head, straighten your chest and waist, and tighten your waist". Squat down until you can't lower. Fully press the gluteus maximus. The angle between the big legs is 30 degrees left stone. Stop for 3 minutes? Four seconds. Then, medium speed (1-2 seconds) to stand up, not to borrow the inertia of the body, after standing up, tighten hip muscles
pay attention to breathing: inhale while squatting, and exhale after standing up. Do 3-5 groups, 8-15 times in each group, rest 1-2 minutes between groups, depending on indivial physical strength
but it's not that every woman will have such perseverance. In fact, there is one of the most effective ways to massage her hips. Every night, after taking a bath before going to bed, wipe Katz on her hips, and then massage her hips together. This will make her hips fuller and achieve the effect of naturally making her hips bigger!