In fact, it is not difficult to quickly and scientifically raise your hips.
And, don’t squat! If you practice yoga and practice the right posture, if you don’t squat deeply, you will have hips! First understand the anatomy of hip muscles, and then use yoga for scientific and effective practice.
We all know the three muscles of the buttock: gluteus maximus, gluteus medius and gluteus minimus: in real life, most people focus on the gluteus maximus.
The practice of gluteus maximus can really make the hips bigger, but if the practice is only on the gluteus maximus, it can’t make the hips curl up and have shape.
The practice of the hips can only be made more curly and have shape by adding the gluteus medius and gluteus minimus.
01 Tips for daily hip lifting: brush your teeth: put your legs together, stand on tiptoe slightly, open your shoulders, and then tighten your hips.
Hold on for a while and relax after tired, then repeat.
Walking: straighten your walking posture and correct your stooping! When walking, you can effectively improve fat hips by twisting your hips confidently.
Remember not to exaggerate your actions! Massage: When resting, pat your hips with both hands and lift your hips with the palm of your hand.
At the same time, pinch the fat on both sides of the hips back and forth with moderate strength! Bathing: When bathing, the upper body and legs are in a 90 degree vertical state, the legs are straight, feel the tightening of the hips, try to hold for 10 seconds, relax, and repeat again.
Sitting posture: try to choose a hard chair for the stool, and the soft stool is easy to make the hips in a relaxed state.
At the same time, when you are sitting, you should only sit at one third of the chair.
02 Honey Peach Hip and Hip Up Exercise 01.
Cattle Pose Preparation, lift the right leg back and bend the lower leg, exhale, tighten the core, pay attention to the body not to lean sideways, straighten the pelvis and lift the knee up, feel the gluteus muscle tighten and keep the dynamic exercise for 12 times on each side 02.
Cattle Pose Preparation, tighten the core exhale, close the right knee outward to the elbow position, inhale and restore, dynamically exercise 12 times on each side 03.
Exit from Cattle Pose, Enter the single-leg down dog style left leg pedal on the ground, straighten the right leg backward and upward, tighten the core, pay attention to the hip straighten and inhale, return the right leg downward to the down dog style exhale, and return to the single-leg down dog style to maintain dynamic exercise 12 times on each side 04.
Lie on the yoga mat, bend the knees of both legs perpendicular to the heels, tighten the core and exhale, straighten the hips upward, inhale and restore, pay attention to keep the gluteus muscle, tighten the core and maintain dynamic exercise 12 times 05.
Lie on the back, bend both knees, Put your hands together, exhale and hold your hips up, open your knees outward, inhale and restore, and keep dynamic exercise for 12 times.
06.
Continue to hold the preparatory position of bridge style, exhale, tighten the core, hold your hips up, support the ground with your left leg, bend your right leg and lift your hands to press the ground, exhale, inhale and hold your hips down, hold your hips up, and hold your hips up, exercise dynamic exercise for 12 times.
07.
Hold the preparatory position of action 05, exhale and tighten the core, hold your hips up, and stand on your heels, Inhale hip sinking and keep dynamic exercise 12-15 times.
08.
Keep in the preparation position of action 07.
This time, the heel is on the ground, the sole of the foot is exhaled from the ground, the core is tightened, the hips are inhaled downward, the hips are straightened up, dynamic exercise 12 times.
09.
Lie prone on the mat, the forehead pillow is on the back of the hand, the knees are bent apart and wider than the shoulder, the heels are touching, and the core and gluteus muscles are tightened, the knees are off the ground for opening and closing exercises, Feel the power of gluteus muscle and keep the dynamic practice of these nine buttocks movements for 15-20 times, especially the last one.
The gluteus muscle is really sour and cool, but remember to keep your stomach tight during practice, and don’t use your waist and legs to make up for it!.
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