Do this to lift your buttocks and squat to lift your buttocks

[Key Points]: Squats can be said to be the "ace move" for weight loss. They not only lift the buttocks but also slim the legs. So how do you squat to slim the legs?

Squats effectively lift the buttocks and slim the legs

The squat movement effectively activates the muscles around the hip joint, exercises the "internal rotator muscles" on the inner thigh, lifts the buttocks line, and at the same time exercises the buttocks and leg muscle groups, tightening the buttocks muscles to make the buttocks more beautiful. At the same time, squats can effectively stimulate the lymph and improve leg swelling.

Squat precautions

1. Pay attention to your breathing

The strength of your cardiopulmonary function will directly affect anaerobic exercise. If you cannot breathe correctly, no matter how good your cardiopulmonary function is, it will be of no use. Therefore, you should take a deep breath each time you inhale, and don't be in a hurry when exhaling, but exhale slowly and evenly.

2. Don’t squat too low

Squat down until your thighs are parallel to the ground or slightly lower. If your hips touch your ankle joints, you are squatting too low, which may cause injuries to the knees, ankles and other joints.

3. Don’t squat too fast

When squatting, be careful not to squat too fast, as this can easily damage your knee and ankle joints, and make you feel tired and out of breath, affecting your breathing.

The key points of squat

The greatest value of squat exercise is the squat stage. During this stage, focus on the legs and maintain the center of gravity throughout the squat process.

Preparation: Stand with your legs shoulder-width apart, back straight, head up and looking forward, arms extended forward.

Squat: Use your legs to push forward while exhaling. Lift your head, straighten your back, slowly bend your knees and squat down until your thighs are parallel to the ground, keeping your back straight.

Standing up: Do not move your feet when standing up. Stand up slowly, keeping your back straight until you return to the ready position.

Standards for squats

1. Keep your back straight

2. Look straight ahead

3. Keep your weight on your heels

4. Thighs parallel to the ground

5. Keep your chest up

Squat method for slimming legs

1. Open your legs slightly wider than shoulder width. Stand straight with the inner sides of your ankles, knees, shoulders, and top of your head as if they were a thin line.

2. Lean your upper body forward, press your hips diagonally downward and backward, place your hands on the inside of your knees, push your knees outward with your hands, gently stretch the muscles around the hip joints, and slowly press your knees outward.

3. Same as squatting, imagine that you are sitting on a chair behind you and press your hips down diagonally behind you. At this time, the upper back should be straight, and starting from the hip joint, the body should be bent into two parts. Then return to the posture of action 1, and then slowly repeat actions 1 to 3 10 times.

Source: 39 Health Network www.39.net

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