lose weight - weight loss hip parade

Now take a look at weight loss in the series of exercises to lose weight - weight loss hip parade

Hips loose or too much of your body will become bloated, the following set of simple and easy to do hip exercises to lose weight will help you out of this embarrassing situation. Help you achieve the effect of thin hip

Hip roll

1, sit-level body, with knees to chest, hands and shoulders Ping Shen close to the ground, slowly turned to the right side of the hips, knees close to the ground as far as possible, and at the same time in the first turn to the left. Breath and return to the original position. And then after breathing in the opposite direction to repeat the above action. The next day to repeat 10 times, gradually increase the number of times, within 30 days to 25 times.

2, inhale, slowly from the hip muscle when to contract. Back to the lower part of the central and upper part of one after another stood up to support the body to use up scapula. To maintain the same position for 10 seconds. Breath, slow down the body. You will find every section of the spine in the relaxation. Repeat 2 times, gradually increasing to 5 times.

Back leg

1, prone position, hands flat side, palms down. Zhen Zhao cheek side of the mat. Away from the feet up to about 15 cm. Breathing, muscle contraction of the buttocks.

2, reach toes, his right leg to hold off about 15 cm. 1 seconds to maintain the same position, and then put down his right leg, so must have been relying on the hip pad - This is your leg than the height is more important. Repeat 10 times right leg, left leg and then repeat 10 times, gradually increasing to 50.

Kicking leg action

1, prone position, bending the arm, put the palm of your hand and shoulder with Qi. At the same time, the palm of your hand and arm to the mat under pressure, so that the legs at the same time from 15 cm to.

2, continued to breathe. Buttock muscle contraction, the same as kicking his legs like swimming action. About 50 times each leg, gradually increased to 100.

Kick down

1, hand, foot and knees, hands and shoulders the same distance. Knees away from the 20 to 30 cm. Stretch out his right foot, up to 30 cm from the land.

2, continued to breathe, and lifted his right foot to 25. Left foot to repeat the same action. About 25 feet each time and gradually increased to 50.

Knees bent legs

1, hand, foot and knees. Breathing, bending, so that the forehead toward the knee. Will be moved closer to his right forehead.

2, breath, muscle contraction of the buttocks; arch body, as far as possible to hold his head, right leg straight towards the ceiling (peg-leg knee in order to avoid muscle tension). Breathing, forehead and right knee back to the original location. And then repeat the same action. Then you have to move quickly so you will not off, Arch when they get up to the hip muscle contraction. Repeat about 10 times each leg, gradually increasing to 25 times.

Compression hip

1, knees, hands down, the palm of your hand Qingfu thigh.

2, inhale. To keep body and legs into a straight line, forced to use the palm of your hand compression hip muscle, the body bends backwards to maintain the same posture 5 seconds. Breath, to restore the original position. Repeat 5 times, gradually increasing to 25 times.

This set of exercises to lose weight adhere to the buttocks, I believe that you will get good results in weight loss hip Oh. You can also make reference to some of the weight-speaking family. Abdominal exercises such as weight loss, we believe that as long as the master of the right ways you can lose weight fast and healthy weight loss. This is the hip parade to lose weight.


减肥—臀部减肥操

现在来看看减肥操系列中的减肥—臀部减肥操

臀部过大或松垂会使你的体型变得臃肿，下面这套简便易做的臀部减肥操将帮你摆脱这一尴尬境况。帮你达到瘦臀的效果

　　　　滚动臀部

　　　　1、平身仰卧，同双膝至胸前，两手平伸与肩紧贴地面，臀部慢慢翻向右边，尽量使双膝接近地面，同时头向左转。呼气，回到原来的姿势。再吸气后向相反的方向重复上述动作。第二天重复10次，慢慢增加次数，在30天内增加至25次。

　　　　2、吸气，臀部慢慢离地时让肌肉收缩。将背的下部、中部和上部相继挺起，直至用肩胛骨支撑身体为止。保持姿势不变10秒。呼气，慢慢放下身体。你会感到每一节脊椎骨都在松弛。重复2次，逐渐增加至5次。

　　　　向后举腿

　　　　1、俯卧，双手平放身旁，手掌向下。一边面颊枕着垫子。直至双足相距约15厘米。吸气，收缩臀部肌肉。

　　　　2、足趾前伸，举起右腿至离地约15厘米。保持姿势不变1秒,然后放下右腿,做时臀部必须一直靠着垫子――这一点比你举腿的高度更重要。右腿重复10次，然后左腿重复10次，逐渐增加至50次。

　　　　踢动小腿

　　　　1、俯卧，弯曲手臂，手掌放到与肩相齐。手掌及臂部同时向垫子下压，使双腿同时离地15厘米.

　　　　2、持续呼吸.收缩臀部肌肉,双腿像游泳一样踢动.左右腿各50次，逐渐增加至100 次.

　　　　跪下踢腿

　　 　1、手足并用跪下,两手距离与肩部相等.双膝相距20~30厘米.右脚伸直,举起至离地30厘米.

　　　　2、持续呼吸,将右脚举起25次。左脚重复同一动作。左右脚各25次,逐渐增加至50次。

　　　　弯腰跪腿

　　　　1、手足并用跪下。吸气、弯腰，使前额朝向膝盖。将右膝移近前额。

　　　　2、呼气，收缩臀部肌肉；拱起身体，尽量抬起头来，右腿伸直朝向天花板（膝微屈，以避免肌肉紧张）。吸气，将右膝和前额缩回原来的位置。然后重复同一动作。动作要一下接一下迅速做，不要断断续续，拱起身时要收缩臀部肌肉。左右腿各重复10次,逐渐增加至25次.

　　　　压缩臀部

　　　 1、跪下,两手下垂,手掌轻抚大腿.

　　　　2、吸气.保持身躯和大腿成直线,用力用手掌压缩臀部肌肉,身体向后弯,保持姿势不变5秒。呼气，恢复原来姿势。重复5次，逐渐增加至25次。

　　坚持这套臀部减肥操的话，相信你会获得很好的减肥臀部效果的哦。您还可以参考其他的一些减肥操系列。例如腹部减肥操 ,我们相信只要掌握好合适的减肥方法您就可以快速健康的减肥。这是臀部减肥操的方法。