The person who practices hips is the most "coquettish"?

I always hear the argument that “the person who is practicing hip training is the most popular!” For the traditional Chinese people, “fitness and hip training” seems to be a very “not on the table”. Boys and girls wear tight-fitting trousers and focus on “exercise the hips” under the guidance of others or others. However, is it true that we practice hips only for "fashion"? Today, Xiaobian wants to be the name of the "wife"!

What is "hip"?

The buttocks, commonly known as the buttocks, are the joints of the waist and the legs. The skeleton is a pelvis composed of two hip bones and a tibia. The outer part is thick and large gluteus maximus, gluteus medius and gluteus maximus, and relatively small pears. Muscles. The shape of the buttocks leans back, the upper edge is sputum, and the lower boundary is gluteal sulcus. When the human body is standing upright, the entire hip is square, and the hips on both sides are prominent.

What is the role of the buttocks?

The buttocks play a vital role in the human body. In addition to the basic physiological effects, the buttocks are the link between the waist and the legs. There is a healthy and beautiful buttock that not only makes our body look beautiful, but also has a very good driving effect on the waist and legs. Hypertrophy or too flat will affect the overall sense of harmony in the waist and legs.

Why do you want to "practice your hips"?

Sexy sign

The hip symbolizes sex, regardless of gender. Not only do you wear pants, but you also improve your temperament.

Comes with "inside heightening"

Practicing the buttocks, raising the hip line, let the whole person automatically grow up in the visual, even if you don't wear high heels, you are as confident.

Improve low back pain

In life, many movements are done with the power of the waist. So the hips are well trained and the pressure on the waist is naturally reduced.

Improve knee pain

Now sedentary, 90% of friends have problems with pelvic tilting. Back tilting of the pelvis results in limited flexibility of the hip joint and increased knee pressure during squatting. Therefore, practicing hips can improve hip flexibility and reduce knee pressure.

High-efficiency fat burning

The buttocks belong to the large muscle group, and the hip training is better than the upper limb training.

Improve leg shape

The hips and legs are not separated, and most of the bad leg types are related to the weakness of the buttocks. For example, the outer side of the buttocks may have X-shaped legs. Therefore, the hips are well trained and the legs are naturally good.

Improve cycle

Practicing the hips can improve the stability of the pelvis. After the pelvis is stabilized, the surrounding circulatory system is naturally improved, and problems such as cold feet will disappear. The circulatory system is good, and it can also improve and prevent female gynaecological problems.

Improve the "sex" welfare index

Practicing the buttocks can stimulate the pelvic floor muscles, and the pelvic floor muscles are important factors influencing the "sexual" welfare index. Strengthening hip training will also promote testosterone secretion and improve male function.

Buttocks are good

Practicing the hip is equal to practicing the abdomen, because the buttocks and the abdomen belong to the whole body. When training, you need to work together, the hips are well trained, and the abdomen will naturally be good.

How to "practice the hips"?

Beautify the hip shape

Step practice: stand at a foot away from the steps, then step on the steps with one foot, straighten your legs and lift your body while the other leg is off the ground. Note that only one leg is forced. Can be done alternately or on one leg, 10-20 times for a group, do 2-3 groups. If you want to increase the difficulty, you can increase the height of the steps.

Bridge practice: stand at a foot away from the steps, then step on the steps with one foot, straighten your legs and lift your body while the other leg is off the ground. Note that only one leg is forced. Can be done alternately or on one leg, 10-20 times for a group, do 2-3 groups. If you want to increase the difficulty, you can increase the height of the steps.

Squat practice: lying on the side of the bed, the arm on one side of the pad is bent, the headrest is on the arm, the other hand is straight, and the palm is placed above the ankle. At the same time, the legs are close together and the knee joint is bent at 90 degrees. There is no movement when inhaling. When exhaling, lift the upper leg until it is on the same plane as the side lying body. Do not separate your feet, but the knee joints are separated, like a river scorpion opening and closing shell. Repeat 10-20 times as a group, and practice two groups on one side. The above actions are practiced every 2 to 3 days. If you feel that you cannot complete them all, you can practice only one of them.

Hip weight loss

Face down and prone, the head is easily placed on the crossed arms. Slowly inhale while lifting your right leg, stop at the highest point for a few seconds, then slowly let go while exhaling. Pay attention to the toe pressure when lifting the leg, and the buttocks can not leave the ground. Try to straighten and raise your legs. Repeat the above action 20 times, then change legs.

The left side is close to the back of the chair, and the left hand grabs the back of the chair, which makes the drill convenient. At this time, the right leg is forced forward, upward, and right, and 10 times. Then move the chair's position and swing the left leg. Breathe evenly and maximize the amount of activity so that the arm muscles are under sufficient load and the range of the legs is as wide as possible.

Lying on the right side, the right arm bends the elbow into a right angle, the palm of the hand is down, the left palm is raised at the waist, supporting the thigh to force the body to leave the ground, the upper body and the leg are in a straight line. Then put down your thighs and lie down on the right side. Repeat 10 times. Then lie on the left side and do the same action 10 times on the other side.

Sit on the ground, bend your knees, tighten your feet, and place your feet as close as possible to your thighs. Hold the palm from behind and slowly turn your knees to the left and right to the right in this position, and touch the ground as much as possible. Repeat 10-20 times.

Sitting on the carpet, knees straight, hands stretch forward, look up, stretch your right hand, and move your hips with your hips and move forward. Then use the left hand and the left leg to do the same action, so move forward two or three times to gradually increase the distance.

Finally, Xiaobian sent out 4 sets of postures for practicing hips.

Let's practice it!

Just keep practicing

Believe to beautify the hip shape, improve back pain, tighten the thigh...

These once dreams will no longer be just dreams!

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