Lose the meat on hips and thighs:
Hips, this set of movements is very simple, but by burning calories repeatedly, four movements can make you achieve the effect of "sweating" in a few minutes. You only need to prepare 2 kilograms of dumbbells, if not, find a magazine or a big mineral water bottle filled with water instead. ?
Action 1: Kick diagonally and start to lie on the mat, with your right elbow on the ground, your arm flat on the floor and your left hand on the floor. The left knee is slightly suspended, the left leg is kicked back and up at a certain angle, and the foot is bent; Hold this action for two seconds. Then bend your knees, take your legs back and put your knees on the ground. TIPS: accumulate energy through the rotation of the heel during exercise, extend the leg line from the hip to the heel, and squeeze the upper hip. And keep the core taut, and change legs after 1 times. ?
action 2: bend your knees and lift your legs and lie on your side, with one elbow on the ground to support your head (the other hand on the ground, as shown in the figure). Knees together, bent 9 degrees, hips stacked and waist extended. Lift the upper leg and then put it down, and keep your knees bent. Repeat 15-2 times. Turn around and switch to the other leg.
action 3: bend your knees and circle the same starting position as action 2, and lift the upper leg about 1cm away from the lower leg. Keep your knees bent, and then draw a circle forward, up and back. TIPS: make the core of the body tight and keep the pelvis stable. Do it 15-2 times, then change the direction-first backward and then forward. Then turn it over and switch legs.
Action 4: Sit with your hips raised and start to stand, with your legs and feet close together and dumbbells in front of your body. Bend your knees and squat down as if you were sitting in a chair. Then lift the heel of your right foot, focus on your left foot, lift your hips up and put them down. Do it 1-2 times, change sides, lift the left heel, and repeat. TIPS: put your weight on your heel when lifting your hips. At the same time, tighten the abdomen, open the chest, and then let the body go down as far as possible without deformation.
Thigh, you can do these simple and effective slimming exercises at home without professional coaches or complicated instruments.
Action 1: Prepare posture. First, lie flat on the ground, and then put the rolled yoga mat under the back scapula. Put your hands on the back of your head and bend your feet. Raise your hips to be in a horizontal line with your back, then push your body back by the strength of your calf until it is almost straight, and then push it back forward, during which your abdomen will feel a slight trembling. The whole action is 1 set before and after, and * * * is repeated 4 times. Note: the whole set of movements should not be too hasty, and it needs to be moved slowly to achieve the best effect. ?
Action 2: Prepare posture, move the position of the yoga mat down, put it in a concave position above the hip for support, and then lie flat backwards. Slowly lift your legs into a straight line, then stretch them to the maximum angle, and press the toes of one leg close to your body down to stretch the calf muscles. Stay at the maximum angle for about 3 seconds, then slowly return your legs to the middle point and switch directions. Back and forth for 1 set, * * * repeated 1 times. Note: when stretching your legs back and forth, keep them straight and do not bend. ?
Action 3: Carry on the previous action, maintain the basic posture, but add some changes. Both legs are also stretched back and forth, but the leg that is straight forward bends when it is retracted, and the other leg keeps falling straight, and the toes point forward at the same time. Back and forth for 1 set, * * * repeated 1 times. Note: When the middle points alternate, don't bend your legs at the same time, otherwise you will lose the tension and affect the results.