How to lose weight exercises female hip operation.

The female hips weight loss exercises is:

No. l section prepared positions: lay hands on the body side.

Action:

① right leg bent on lift, two-handed tuck (strive to touch the chest), breath, left leg straightened.

② revert back, breath.

③ a ① ② ④ with one. Two legs alternate exercises, repeat 12 times.

Section 2: preparing the prone position (below the Chin TD), his hands close to the body side.

Action:

① bent left leg, right hand holding the heel, and strive to reach the hips (left thigh not ground), breathe.

② reduction as prone to breath.

③-④ for-right leg exercise, the same action. 14 the duplicating.

Section 3: preparing the pose two arm elbow brace, half-back, legs bent width min.

Action:

① left leg straight, right leg to the left, right knee to touch the ground, right lower leg and left leg vertical 90 degrees, breech is not moved.

② to prepare posture, breathing evenly.

① ② a ④ with II. Two legs alternate exercises, repeat 14 times.

Section 4: preparatory sitting posture, the hands are placed on the side.

Action:

① ② upper body a flexion (chest touch legs), legs straight, finger touch toes, breath, still 3-4 seconds.

④ Restore is sitting.

Repeat 15 times.

Section 5 prepare position: left knee knees, right leg bent 90 degrees.

The hands are placed in the knee.

Action:

① ② left leg and a hip forward move below.

④ restore preparation posture, breathing evenly.

Alternating left and right leg exercises, repeat 15 times.

Section 6: preparatory posture armchair standing on the right side, two hand back.

Action:

① ② bent left leg in a squat, right leg trying to stretch to the left, upper body upright, turn left to breath in the head.

④ restore, suction side.

Both sides exchange practice, repeat 12 times.

Section 7: preparatory sitting posture, legs wide, two Palm support (finger relative).

Action:

① upperparts bend forward, two arm elbow touch.

② II original underground pressure twice, still 3-4 seconds.

④ Restore is sitting, breathing evenly.

Repeat 15 times.

Section 8: preparatory pose stand legs slightly wider than the shoulders, hands down to the side and relax.

Action:

① upper body, palms before touchdown, two toe toes relative in turn, the breath.

② two toe to side swing-out.

① ② with.

④ restore preparation gesture, inspiratory.

Repeat lo times.

Section 9: preparatory sitting posture.

His hands behind his back, legs bent to separate the sides (width in the shoulder).

Action:

① right leg rotation, knee to touch the ground.

② reduction into a sitting position.

① ② a ④ with a ⑧. Two legs alternate exercises, breathing evenly, repeat 15 times.

Section 10: preparatory sitting posture, legs bent, feet close together, the two knee and heel side, hands on knees.

Action:

① a ⑧ hands slowly to the knee pressure on both sides, to knees touch.

④ restore preparation posture, breathing evenly.

Repeated 16 times.

Notes:

① exercises before doing the 4-5 minutes of hip and hip muscles before the pendulum, flexor, side spin, warm-up activities stretch ranges-TA, the speed to slow.

⑨ exercise required perseverance, weekly 5 — 6 times 30 a 40 minute.

Exercise should be scheduled before the meal after meal hours or l 1.5 hours.

② exercises at the beginning of each section of repetitions of no more than 15 times, 1 months can be incremented 4-5 times.

④ exercise with a small-to-many, from easy to difficult, from simple to complex.

⑤ practice, selected to do 3-5 minutes to relax or have a sense of rhythm, body finishing or self massage.

⑥ exercises to choose more often indoor light bright, smooth airflow, or outdoor flat, non-slip Department.

Clothing, footwear, the light should be clean and tidy.

(Practice editing: Tran Hung Wong)