2019/08/0916:26:18 lose 1339

"Why do I have a thin waist, wide hips and flat butt?" "I am obviously not fat, why do I feel that my thighs have obvious protrusions?" "Why my ass is getting bigger and bigger? It was not like this before..."

Actually you are just "fake hip width"!

Real hip: The position of the real hip is on the waist. It is generally born, born wide, and cannot be changed.

False crotch hip: The position of the false hip cross is at the base of the thigh and the femoral head is prominent. It is usually caused by acquired factors and looks abrupt.

To put it simply, the wider crotch is moved down to the base of the thigh.

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From a visual point of view, the real crotch and hips are taller and wide, and contrast with the slender waist, making the waist and legs long.

The sister paper with fake hips not only looks stubby, but also a few centimeters shorter than others. In severe cases, it may affect your health.

The fake crotch and hip sister paper, can't afford to hurt, is there!

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Improper walking posture, long-term sitting for a long time, or sitting for a long time, such as bad habits such as pinching and crossing the legs while sitting, causing fat accumulation Not exercising can also cause false hip width.

In addition to making the body unsightly, the false hips also increase the risk of daily injuries:

For example, it is easier to break the feet (the knee and ankle joints have poor stability);
Low back pain after standing for a long time (buttocks muscle weakness);
Occasionally lower limbs numb (incorrect pelvic position).

False hip self-test:

Stand straight, with your heels and toes close together, and observe whether the knee is in the positive direction, if so That means you are perfect, if not then it is a typical "false hip".

How to save the fake hip?

1, abductor muscle group exercise

One set of 5 exercises, each exercise set 25 times, do three sets~

1. Fire hydrant

Kneel on the yoga mat, keep your knees bent, and lift your thighs outwards. When you reach the top, stop for a while, then slowly return to the starting position and repeat the movement slowly. Then switch to the other side.

2. Hip Wrap

starts with a fire hydrant style posture Rotate the legs, let the knees draw as large a circle as possible, and then return to the ground, this is a complete movement, repeat 25 times, switch to the other side to continue!

3. Elastic band clam exercise b#side body 248a0d9b#248 , Wrap the elastic band around the calf. It will be easier when the position is close to the knee. The more you go down, the more difficult it is. You can increase the difficulty according to the situation. The knee is bent to 90 degrees.Pull one leg up slowly, feel the muscles of the thigh and buttocks, repeat 25 times, switch to the other side to continue!

4. Elastic band side step will be#

4. Wrap around the standing legs, it will be easier to operate when the position is close to the knees, suitable for novices, the closer to the ground, the more difficult it is. It is recommended to increase the difficulty if you are proficient~ Lower the center of gravity, move slowly on one step sideways, and keep your toes forward. Lower your body's center of gravity. After completing this step, do the same with the other one, and then do it again in the opposite direction!

5. The beast's ankle will stretch around the foot 248b#04a7 Go up, draw a figure of eight outwards. After walking a certain number of steps, step backwards and return to the original position.

2, buttocks muscle group exercise
A total of 5 actions, each action 25 times a group of three Group~

1. hip bridge
Lie flat with your legs shoulder-width apart, keep your buttocks firmly, hook your toes, touch your heels on the ground, exert force on your buttocks, On top! The highest point torso and thigh are on the same line!

2. Raise your legs after kneeling
Straighten your chest and abdomen , Fix the knee joint, keep the hips tense, repeat 25 times, change to another leg!

Standing side leg lift#248b0d#ed3. Abdomen, keep the balance and stability of the body when raising the leg, and the supporting leg should be naturally straightened and perpendicular to the ground~

4. Stretch squat
Hold your chest and abdomen, tighten your hips, keep your toes and knees in the same direction, and squat your knees not to exceed your toes!

5. Dumbbell hip punch
Lie on the mat, knees 60 degrees, heel support, hands hold dumbbells close to the pubic bone Position, contract the gluteus maximus to lift the body until the torso and thighs are in line! A water bottle filled with water can be used instead of dumbbells~

3, stretching
A total of 4 actions , Do each movement for about 30 seconds, repeat 3 times

1. Stretch one knee to the hip
Lie flat on the ground, straighten one leg, Then place the knee of the other leg on the chest, hold the knee joint with your hand, and gently move the knee towardPull the direction of the nose to feel the relaxation of the thighs and buttocks~

2. Supine cross buttocks stretching
Lying flat On the yoga mat, rotate the lower body to one side, press the bent knee with one hand, and force the knee in the opposite direction with the other. Do not leave when the bent knee touches the ground. Use the reaction force to stretch and relax! Be careful, or it will be sour~

3. Pigeon hip extension
Left leg bends forward, right leg Kneel on the ground, "break" the left knee to the left, try to touch the ground, slide the right leg backwards at the same time, the action is a bit like splitting, the body lies forward, the elbow touches the ground, feel the left hip is stretching, Breathe deeply, hold for 30 seconds, then change legs and repeat~

4. Buttocks stretch
Stand with one leg crossed On the other leg, place your hands naturally, keep your balance, slowly squat down, squat to the lowest point you can accept, hold this position, breathe in slowly, hold for 30 seconds, change sides~

To deal with false hip width, you need to maintain the correct walking, standing and sitting habits, while controlling your diet and reducing your calorie intake!
When walking, do not drag the soles of your feet on the ground, and do not habitually twist your ass.
Before going to bed at night, bind your legs, that is, sleep on the bed, stand your legs on the wall, until your legs numb.
Close the inner buckle of the knee joints when standing.
When sitting, do not cross your legs, keep your calves close together. (If the thigh is clamped while the calf is separated, it will cause the hip joint to rotate internally, the gluteus maximus muscle is weak, and the formation of an X-shaped leg)
Eat more foods that reduce edema, such as winter melon, watermelon, red bean and coix seed.