How to lose weight series - the hip slimming parade

Songchui hip too large or your body will become bloated, below this simple easy to do calisthenics will completely help you get out of this embarrassing situation, help you lose weight buttocks.

Rolling hip

1, body-supine, with the Shuangxi to the front, two-handed Ping Shen and shoulder close to the ground, slowly turned to the right hip, as far as possible, Shuangxi close to the ground, while the first turn to the left. Breath, and return to the original position. Breathing again after the opposite direction to repeat the action. The next day repeat 10 times, gradually increase the number of times, within 30 days to 25 times.

2, suction, slowly from the hip and when to muscle contraction. Back to the lower, middle and upper have Tingqi, with up to support the body of the scapula. Hold the position for the same 10 seconds. Breath, and slowly lay down their body. You will feel the spine of each section are lax. Repeat 2, and gradually increased to five times.

Backward Jutui

1, prone position, hands placed beside her, hands down. While cheek Zhenzhe mat. Until both feet are separated by about 15 cm. Breathing, hip muscle contraction.

2, toe Protrusion, right leg raised to about 15 centimeters off the ground. Maintain the same position one second, and then lay down their right leg, so we must always rely on the hip mat - and this is the height than you Jutui more important. Repeat 10 times right leg, left leg and then repeat 10 times, gradually increasing to 50 times.

Fixed kicking leg

1, prone position, bending the arm, shoulder and into the palm of Qi. Hand and arm to the mat at the same time under pressure so that the legs at the same time from 15 cm to.

2, continued to breathe. Buttock muscle contraction, such as swimming legs kicking, like moving. About 50 times each leg, gradually increased to 100.

Kneel kicks

1, and use of hand-foot-kneed, hands and shoulder the same distance. Shuangxi from 20 to 30 cm. Straighten his right foot, and raised to 30 centimeters away from.

2, continued to breathe, his right foot will be raised 25 times. His left leg repeat the same action. About 25 feet each, gradually increasing to 50 times.

Bend over to kneel legs

1, and use of hand-foot-kneed. Breathing, bend over so that the forehead towards the knee. Yi Jin forehead to his right knee.

2, breath, muscle contraction buttocks; Gongqi body, as you raise your head, right leg straight towards the ceiling (knee peg-leg, in order to avoid muscle tension). Breathing, right knee and forehead retractable its original location. Then repeat the same action. Action should be done quickly to the next, not intermittently, the arch to get up at the hip muscle contraction. Around the legs to repeat 10 times, gradually increasing to 25.

Compression hip

1, kneel, hands down, palms Qingfu thigh.

2, suction. Keep body and thighs into a straight line, forced to hand compression hip muscle, body bending backwards to maintain the same position five seconds. Breath and restore the original position. Repeat five times, gradually increasing to 25.