Boys thin ass the most effective way
1, for often have to sit on the big buttocks boys, you can single-legged flexion exercise exercise thigh muscle to thin buttocks.
Practice: first determine the position of the foot across the chair, put one foot on the chair, stand in a position so that the body and the bent calf at right angles. Then put your hands on your waist, straighten your upper body, and perform the leg bending and stretching exercise. Note that when bending, the center must be placed on the forefoot to keep a right angle oh! This is repeated a few times, to help boys thin buttocks is very effective oh!
2, boys want to tighten the big buttock muscles, you can use the method of walking squat.
Practice: with the help of dumbbells. First of all, hold 1-2 kg dumbbells in both hands, stand with your feet forward and backward apart. Then straighten your back, bend your front leg at the same time, move your back foot slowly backward until the calf leg surface is parallel to the ground! This process should be relaxed! This kind of action adhere to do several times a day, for tightening the boys big buttocks muscle is very effective!
3, legs back kick, can also help boys eliminate hip fat.
Practice: usually boys can hand railings, windowsill or chair back standing, the right leg maximum kick, and then change the left leg to maximize the back kick, repeated several times a day can help boys eliminate hip fat Oh!
4, boys want to lift the buttocks, tighten the buttocks, the original squat is also a good way.
Practice: first of all, feet together, stand in place, then knees bent, squatting, while lifting the arms to keep the body balanced, hold the position for 10 seconds after the restoration, repeat this action, you can lift the buttocks, tighten the boys big buttocks Oh!
8 strokes to eliminate the boys big buttocks
1. To have the correct sitting posture
Sit down when the waist to be straight, behind the back of the best to put the lumbar cushion, the center of gravity to lift up, so as not to make the weight of all the pressure in the hips and abdomen, so that the hips increasingly hypertrophied.
2, every day to do the hip movement
The root cause of the beautiful buttocks, or from often get up and move a start. Exercise the gluteus maximus muscle, let it become strong and concentrated, so that the butt fat will not be loose, and even let the joints become flexible!
Stand with the back of the chair, left foot toes forward, right foot toes outward, so that both feet are ninety degrees. Kick backward, left and right legs 50 times each, so that the flab on the back side of the buttocks become firm, 1 month buttocks can become warped, hip circumference will be smaller than 2cm.
3, do buttock sculpture
Usually you can use the 15 minutes before bedtime to do buttock sculpture, not only can strengthen the body circulation, eliminate the hoarding of fat, but also can achieve the effect of sculpture.
The hip exercises ① body kneeling position, hands open and shoulder width placed on the ground. Left knee as far as possible to move to the direction of the chest to stop for 5 seconds, and then slowly upward lift (the size of the leg was 90 degrees), stop for 5 seconds and then put down, repeat 30 times and then change the side to carry out.
Slimming hip exercise ② lying on your back, feet bent at the knees, hands naturally on the ground and shoulder width, abdominal contraction, buttock clamping upward inhalation, stop for 5 seconds and then put down and exhale, repeat 30 times.
Slim hip exercise ③ hands overlap, straight ahead and shoulder (or support the wall, chair back can be), the right foot standing straight, left foot slightly backward, with the toes of the ground, fast left foot backward air lift, stop 5 seconds after the down, repeat 30 times after the foot.
Slim hip exercise ④ lie on your back, straighten your arms and legs, lift your feet together slowly, lift to a right angle to the ground and slowly put it down, stop 30 centimeters from the ground, and stand still for 1 minute, your back can not leave the ground, your knees can not be bent, and don't exert yourself on your shoulders and arms.
4, often practiced before and after the step squat
Before and after the step squatting can also use the elastic rope or jump rope to assist. After stepping on the rope, both feet into the front and back step, and then squat, so that the front and back feet of the thighs and calves into 90 degrees.
5, leisure can do the Golden Chicken Stand Alone
Find a chair, holding the back of the chair, a foot straight, the other foot in the air backward stretch, about 2 seconds, and then put down, the action can be repeated 10 to 15 times, and then change the foot and then do it again.
6, work off to climb the stairs
Climbing the stairs, simple and money, however, because each office building almost all have elevators, we take the elevator used to, how may also want to climb the stairs. Climbing stairs has many benefits, you can burn calories, can drive the thighs and buttocks muscle groups, tighten the buttocks, so that the buttocks are more compact and beautiful.
7, legs together to practice pushing the wall
legs together, hands propped up on the wall, legs straight, hips first outward stretch for 10 seconds, and then close to the wall for 10 seconds, repeat to do, not only can make the sculpture of the buttocks curve, but also have the effect of the abdomen, the belly will be slowly become flat.
8, elastic rope standing squat lift
It is best to have an elastic rope or jump rope to assist, if not, you can also do empty-handed.
First of all, feet open and shoulder-width step on the elastic rope, hands and then hold the rope on the shoulders, hips squatting down, so that the thighs and calves between about 90 degrees, static action to maintain 8 seconds, and then stand straight. As for how many times you should do it, please adjust according to your personal situation.
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