How long can I squat and lift my hips?

Introduction: Squat is a very common fitness exercise. There is a saying called "No squat, no hips". I believe many people have heard of it. Squat is a very good hip-lifting exercise. Let's take a concrete look with me. How long can you squat to lift your hips

People who want to lift their hips can't get around this exercise, but as for how long it takes to see the effect, it varies from person to person. Generally speaking, you can see a little effect of lifting your hips after squatting for a month, but the most important thing is to persist.

girls can shape the lines of hips and waist very well by practicing squats, and squats are very effective. Generally, obvious changes can be seen after about half a month. Squat, which is a widely used training action, is practiced by almost all athletes, but the training methods of different sports are very different. If you want to make your hips become warped, you have to use a special gluteus maximus training method. In order to achieve the goal of ass-lifting, the gluteus maximus must be stretched longer when squatting, so that the gluteus maximus can participate in more power in squat.

The effective time of squat will vary from person to person, which has a great relationship with one's own physique and the intensity of exercise. There is more fat in the buttocks. To see the effect of exercise, it will take longer to practice squat. Generally, it will take at least 3 months to see the buttocks become obviously warped. The number of squats should be based on your physical fitness, and gradually increase the number of squats. Generally speaking, it is recommended to do it in groups, with 1 in each group and 3-8 groups according to the actual situation. When doing squats, if the muscles are more powerful, you can also choose to squat with weight. How to do squats to lift hips

To lift hips through squats, the standard of movement is a very important aspect. Squats may look very simple, but there are still many details to pay attention to during squats.

1. Imagine yourself standing with your back against the wall and your back straight. At this time, keep the heel, hip, scapula and the back of the head on the same vertical line. Consciously leave a little gap behind the waist, which can probably be put into a palm. At the same time, open your feet, the distance between your feet is shoulder width, and stand in such a basic standing posture.

2. Keep your arms straight forward and parallel to the ground. Push your hips down diagonally, as if you were bending your body in half from the femoral joint. At this time, the posture of the upper body remains unchanged, and the waist and back can't be bent. The ribs and shoulder blades are pulled down by

3, and then 2, and the buttocks are further backward until the thighs and the ground are nearly parallel, as if to make the top of the head and buttocks close to each other. Pay attention to the movements of your knees when your hips are down. The inside of the knee should be tightened, and try not to protrude forward beyond the position of the toes. Then, slowly return to the posture of action 1. Repeat the movements from 1 to 3 for 1 times. What exercise should I do to lift my hips?

1. Stretching my legs

This action sounds simple, but in fact, if you really want to lift your hips, you can't stretch your legs casually! The correct hip-thinning action is to kneel on the ground, lower the upper body, and press the ground with both hands at a 9-degree angle to the body. The right leg is tilted upward, and the left leg is changed about 2 times.

2. Squat method

Squat and squat are similar in lifting buttocks, and the principle is similar. Squat method is a very common hip-thinning exercise, and it is also a very common exercise for thin thighs. The squat method is very simple, you just need to spread your feet a little wider than your shoulders, and then hold your fists together. Stand up straight and squat. Repeat this action for 2 minutes every day for about a week to see the effect.

3, military posture hip lift

This way of military posture hip lift may not be very common, but it is actually very simple to do. In this way, you only need to stand like standing in a military posture, then blow your head and chest, put your hands on your waist, and keep your eyes on the front, then bend your knees slightly, lift your left foot, and then let your toes stretch.

4. Yoga

Yoga is a kind of exercise that is very suitable for girls. To make a correct yoga posture, lie on the mattress and keep tightening your legs. Try to keep your feet on the ground while standing, keep your heels as close as possible to your hips, and then slowly lift your hips, waist and back to the ground. After tightening your hips for 1 seconds, return to their original state and repeat this action for 2 times.