Create slim legs and buttocks, and turn your back into charm.

Create slim legs and buttocks, and turn your back into charm.

Building thin legs and hips has become a fascination. I believe many people want to have slim legs and beautiful buttocks. This kind of back should attract others' attention, but it is not easy to create a thin-legged buttock back. Let's have a look.

Create slim legs and beautiful buttocks, and turn into a charm. 1 1, stand up straight and don't breathe!

LeighCrews, head coach of American Reebok Club, said: "When many people walk, their upper body swings or arches their backs, which will increase the pressure on their knees and make their hip muscles droop. "When walking, keep your upper body upright and adjust your balance with a gentle swing of your hips."

Belly in, hip up, chest out, head up, chest out. ...

2. Heels and toes, who comes first?

Who landed first, heel or toe, is more conducive to shaping a pair of jade legs? In fact, alternating the two can fully exercise the leg muscles.

3. Birds and ducks

If you walk like an animal, will it be a bird or a duck? I firmly believe that you will choose the former! Excessive tapping of the sole of the foot on the ground will lead to tibial injury.

Step 4 climb the slope

It's actually wrong to walk fast when going uphill and be careful when going downhill for fear of falling. Uphill is the best exercise opportunity for thigh muscles, and the stride should be fully enlarged; When going downhill, you may wish to speed up the pace and tighten the calf muscles faster.

Step 2: Competitive Training Camp

1, Jingbu Collection

When making a competition plan, the choice of route and the change of rhythm are particularly important. It is more reasonable to set a flat slope and alternate slow and slow steps. If there are beautiful scenery along the way, it will add more fun to walking.

2. Create the rhythm of walking

The faster you walk, the more calories you burn, but that doesn't mean you have to take longer strides. On the contrary, the best way to compete is to increase the pace and reduce the stride.

3, 60 seconds effect

It is more beneficial to the flexibility of knee joint to insert 60 seconds of fast walking or even trotting in the game every day.

4. Make full use of the walking machine

If you feel that using running opportunities is too much exercise, consider the treadmill. The gradient of the walker can be adjusted. Adjust the slope to 5 degrees or 10 degrees, and the effect is 3 ~ 5 times that on the plane.

Step 5 be fully armed

A pair of suitable walking shoes, a pair of breathable cotton sports socks, sun visor and sunscreen. Don't wear perfume in field events, because it will attract bees or other insects.

Step 6 sweep away resistance

When walking, there will be more chances of skin-to-skin friction and the greatest degree of injury. Therefore, when choosing racing clothes, large cotton T-shirts and trousers are the first choice.

7. Like-minded, the same way

Eager to speed up the game? Then, I suggest you find a like-minded partner or join a racing club. Of course, the latter is more ideal. There are professional tournament coaches and a group of friends who have the same hobbies as you.

8. the magical use of water bottles

With the increase of exercise, when the game lasts more than 30 minutes, you should bring a water bottle. Don't hang the water bottle on your body, but hold it in your hand.

Create a hip back with slim legs and become a heartthrob. Teach you a trick to get rid of the "seal ass" quickly.

Am I a seal ass or a giraffe ass?

Tight, round and slightly upturned hips can be called perfect hips, and sedentary women often have a fat "seal hip" or a flat "giraffe hip". Before shaping the tight hip line, you may wish to determine your hip shape first, so that you can get twice the result with half the effort!

Giraffe ass

Hip muscles are slack, resulting in flat hips.

Health hazards: Many people always lean forward like giraffes when sitting in order to save energy, but this simple action will make your hips face a full-scale crisis! Whether it is holding up the bent gluteus maximus with one hand, or desperately holding the biceps femoris at the bottom of the buttocks, or trying to improve the gluteus medius, it is weakening day by day in this wrong sitting posture. Subsequently, the pelvis with fixed hip muscles began to shift, which led to the imbalance of the body's center of gravity, chest tightness, backache and other troubles followed.

Seal ass

The waist and back lean forward, and the hip curve looks unnatural.

Health hazards: the pelvis deviates from the normal position, and the lack of exercise of hip muscles is the main culprit of seal hip. In order to support the twisted pelvis, the spine is forced to arch forward and the hips are pushed backward. In addition, due to age or lack of exercise, belly bulge is also a common sign of seal buttocks. Although the hip shape of this hip-shaped person looks stiff, it has no aesthetic feeling at all because the overall lines of the lower body are loose. Perfect hip line collapses in 2 weeks.

You don't need to go to the gym or do strenuous exercise. You just need to complete this set of movements before going to bed every day, or you can see the needles at work. It only takes two weeks to get the preliminary results. Not only raised the hip line, but also tightened the thigh line, killing two birds with one stone!

Giraffe ass

Gluteal muscle exercise is the first "strategy", and gluteal muscles near the waist and back should also be exercised. As long as you have tight gluteal muscles, it is not far away for giraffes to have a beautiful gluteal line.

14 day challenge target!

Before exercise: hips droop, and the boundary between hips and legs is blurred from the side. After exercise: the hips are tilted, the hips are moved up and the outline is clear. The beautiful buttocks have achieved initial results, and the big legs have also been fully exercised.

Step 1 Lift your legs and ask for heaven

1. After prone, raise your right leg at right angles to the ceiling and hold it for 10 second. This action can exercise the biceps on the back of the thigh and arch the hips slightly.

2. Slowly relax the right leg and tighten the hip flap, then lift the left leg and do the same. Repeat 5 times.

Keep an angle of 45 degrees.

1, keep prone, lift your right leg at the same time, move diagonally backward for about 45 degrees and hold for 10 second. In this process, you should consciously pay attention to the movement of the gluteus medius.

2. As in step 1, relax your right leg, lift your hips hard, and focus on your left leg. Repeat 5 times.

Attack the ass

1, legs together slowly squat, hips slowly stand back. Looking in the mirror, you can see that your body shape has gradually become the standard "less than".

2, if there is no mirror, it is not clear to what extent, you can make your knees slightly ahead of your toes on the vertical plane.

3, keep 10 seconds, try to tighten the inner thigh muscles.

Get rid of orange peel tissue on your ass.

When too many fat cells accumulate in the subcutaneous tissue of the skin, it is easy to form orange peel tissue, and the sedentary buttocks are undoubtedly the parts that suffer from it. If you want to avoid or solve the cellulite of buttocks, you can use slimming products immediately after bathing, because the pores are open at this time and the absorption effect is better. At the same time, it is suggested to massage the lower body regularly with plant essential oil or massage cream, which can not only eliminate edema, but also promote metabolic cycle.

Up and down attack

Don't forget, the muscles of the upper body are also closely related to the shape of the buttocks. Keep your feet in the same position, stand up straight, raise your arms and exhale slowly at the same time. Tighten the hips, and feel the muscle stretching at the scapula, and hold for 10 second, and repeat for 5 times.

Seal ass

In order to improve the buttocks of seals, in addition to actively exercising the muscles of the lower body, whether the pelvis can be positioned correctly is also the key. Therefore, corrective gymnastics must be done. Different from giraffe's buttocks, the gluteus medius is no longer the focus of exercise, but the biceps femoris and gluteus maximus, which suffer from pelvic deflection, need more "care".

14 day challenge target!

Before exercise: the center of gravity of hip is uneven, and the boundary between hip and thigh is not clear from the side. After exercise: the buttocks are well-defined and obviously round. The position of the hip tip has also been significantly improved.

Step 1X interleaving

1, back straight, left toe swinging outward. The inner side of the left calf is firmly attached to the right leg, and the inner side of the thigh is tightened while holding out the chest, and the legs are closely crossed into an X shape. Hold 10 second.

2. Stretch your left leg and repeat the action of your right leg. Repeat 5 rounds. This action can not only correct the position of pelvis, but also improve the inner leg muscles that are difficult to exercise at ordinary times.

Attack the ass

Keep the leg posture of 1 step. When the left toe points to the outside of the body, raise your arm over your shoulder. On the premise of keeping the lower body stable, rotate the upper body 90 degrees counterclockwise, 10 second. Then repeat this action clockwise.

1. After the back is straightened, lift the left foot, keep the upper body still, and lift the right leg forward as far as possible. 10 second.

2. Slowly retract your left foot to your right foot, then lift your left foot as obliquely as possible, and hold it for 10 second. Try to make the rest of your body at right angles to the ground and keep your feet straight during the whole process.

3. Keep the height of the left leg, gradually move closer to the rear, challenge the height limit, and keep 10 second. The same is true for the right foot, and the whole set of movements is repeated five times.

How high is your beautiful hip index?

Set your beautiful buttock index to 100 to get full marks, and deduct 20 points for each tick in the following options!

Hang your palm on your back and point it downward, so that you won't feel the fullness of your hips. Standing in front of the mirror, you can see your hips and thighs in a line. Standing on the back and buttocks close to the wall, I found that the back and shoulders can almost stick to the wall and cannot form an arc groove. When I was wearing shorts, I found the meat on my lower buttocks running out. When standing upright, the thighs on both sides are wider than the hips.

Don't panic if you don't pass the 60 mark. Please practice these easy and simple moves quickly to make your drooping flat hips tilt up!