Correct practice:

Chest: a: (middle part of lateral abdomen, inferior sulcus, middle sulcus)

1. bench press (barbell wide grip, dumbbell)

2. Sleeping birds (dumbbells or tensioners)

3. Flexion and extension of arms (slightly wider grip)

4. Push-ups (slightly wider grip, feet and hands at the same height)

5. The heavy hammer tensioner clamps the chest

6. Sitting posture equipment chair clip chest

B: (middle groove, middle and lower part of outer stirrup wing, lower edge groove)

1. Flexion and extension of parallel bars (middle grip)

2. Sleeping birds (dumbbells or tensioners)

3. Recumbent push (medium grip)

4. Push-ups (middle grip, hands and feet at the same height)

C: (inferior sulcus, lower part of lateral abdomen)

1. Down-sloping bench press

2. Birds that lean downward

3. Push-ups (middle grip, the height of the hand is lower than the position of the foot)

4. Recumbent push (medium grip)

Back: A: Sit in front of your neck.

B: Pull down the back of your neck when you sit.

C: Dumbbell vertical stroke.

D: stand at attention, grab it and pull it up.

E: The front of the neck is wide and the pull-ups are upward.

F: Sitting posture, hand holding and horizontal pulling.

G: push-ups

H: pull hard

Shoulder: A: Push straight.

B: Sit behind your neck.

C: dumbbell front flat lift

D: dumbbell side lift

E: Ring the bell and shrug.

F: Dumbbells bend over birds.

Arm 2: a: barbell bending

B: Sitting posture, with arms leaning back and hands raised back.

C: standing dumbbell hammer lift

D: Sit on dumbbells and bend alternately.

E: Stand-up stretcher with one-arm back grip bending

F: Sit down and bend over.

Brachial 3: A: Standing posture, arms bent on chest, elbows pressed down.

B: supine back support

C: Sit on your back, bend your arms and pull up.

D: flexion and extension of the neck and back arm of one arm when sitting.

E: narrow grip and push

F: flexion and extension of prone arm

Leg: A: Squat behind your neck.

B: Recumbent load-bearing leg lifts

C: bend your legs

D: leg stretching

Einstein: Go through it.

F: Sit with your heels up.

note:

Bodybuilding is a kind of exercise which is mainly aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing methods during exercise, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Generally speaking, exhale when exerting strength and inhale when recovering.

Adequate rest: The so-called adequate rest is to give the muscles after exercise enough time to repair their muscle fibers. Generally, large muscle groups (such as chest, back and legs) should be exercised for the second time 48 hours after exercise.

; Small muscle groups (such as Brachial II, Brachial III and calf) should rest for more than 48 hours.

Reasonable diet: Equipment exercise increases muscle tolerance by repairing muscle fiber injury, so in order to give muscle fiber enough protein to repair after training, it is necessary to take enough protein (the average protein intake of athletes is 1.5 ~ 2.0g/kg body weight).

Finally, I wish you success in your exercise!

Exercising abdominal muscles is the key

Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important.

The easiest way to exercise abdominal muscles is to bend over. Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, relax as much as possible, then naturally get up and stretch your back and leg muscles, stop for about 1 minute and repeat for 3 times. Twice a day for 2-3 months.

In addition, the method of sit-ups to exercise abdominal muscles is also simple and easy. In order to enhance the muscle strength of the whole body, the effect will be more significant if it is supplemented by strength equipment training.

Do not exercise more than three days apart.

Muscles are made by exercise. The fitness instructor said that muscle is the most "grateful". As long as you can always give it a little "stimulation", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced.

When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days.

Chest muscle exercise

The fullness and firmness of chest muscles is one of the signs of youthful bodybuilding. Developed pectoral muscles make men look strong and burly, while women are more plump and lined. Strength training of chest muscles can also enhance cardiopulmonary function, correct bad posture such as chest-containing, make the chest bigger and change the chest circumference narrower. The pectoral muscle mainly includes pectoralis major, pectoralis minor and intercostal muscle. This exercise can be done by hand or instrument.

1.

The strength of chest muscle training by hand is mainly push-ups, and the purpose of developing chest muscle is achieved by using its own weight and forearm. Push-ups can be carried out on the flat ground, or with hands and feet supported or loaded.

Preparation posture: bend over, with your hands shoulder-width, arms straight, ankles close together, toes firmly on the ground, slightly raise your head, look forward, hold your chest out, tuck in your abdomen, and keep your body straight.

Action: The arm bends gradually from the straight position. Bend your elbows and slowly move your body down to keep it parallel to the ground. After a short pause, pectoralis major contracts, and your arms are forced to straighten at the same time, thus propping up your body and returning to the ready posture. Pay attention to keep your body straight all the time during the action. The above actions are repeated about 10 times.

After a certain degree of exercise, you can use handstand push-ups, high-legged push-ups, weight-bearing push-ups (putting some heavy objects on your back), narrow or wide support (deliberately narrowing or expanding the support distance between your hands), finger support and other actions to increase the difficulty and obtain greater exercise effect.

Essentials; Always keep your chest out and abdomen in, and avoid incorrect postures such as sinking shoulders, shrugging shoulders, shrinking breasts, hunching your waist or lifting your hips.

Function: Mainly develop pectoralis major, and also exercise the strength of triceps brachii and deltoid muscle.

2. Dumbbell exercises

(1) bird movement

Preparation posture: Lie on your back on a low bench shoulder width (3 square benches can be used instead in the family), with your legs flexed, your feet apart, your feet firmly on the ground, your arms straight, your hands holding dumbbells and your fists facing each other.

Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times.

In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60).

Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract.

Function: Mainly develop pectoralis major and deltoid muscle.

(2) Sit back and lift

Preparation posture: Lie on your back on a low bench, knees bent, feet apart, step on the ground, arms straight, hands holding dumbbells on your legs.

Action: the straight arm of the left upper limb forcibly lifts the dumbbell to the back of the head through the upward direction, and when the dumbbell is slightly lower than the body behind the head, it slowly returns to the side. Alternate left and right. Repeat the above actions for 20 times.

Key points: Tighten the back and waist muscles, and control the descending speed with the strength of pectoralis major. Pull it up a little faster and then put it down evenly and slowly. When you start practicing, don't weigh too much dumbbells.

Function: Developing serratus anterior muscle and shoulder and back muscle, and enlarging thoracic cavity at the same time are beneficial to increase vital capacity.

Step 3 stretch

Preparation posture: Stand naturally, with your feet shoulder-width, arms straight forward, and palms facing each other to hold the stretcher.

Action: the muscles of the chest and arms exert force, so that the arms are slowly pulled horizontally to both sides through the body to expand the chest until the arms are raised horizontally. Pause for a moment and slowly return to the preparation posture. Repeat the above actions for 20 times.

Stretcher chest expansion can also be performed in supine position.

Key points: stand at attention, move at medium speed, and pay attention.

Function: Develop pectoralis major and triceps brachii, and expand chest cavity.

Step 4 do barbell exercises

Preparation posture: Lie on your back on a low stool, knees bent, feet apart and flat on the ground. Ask your partner or family to lift the barbell to your chest, with fists facing your eyes, and hold the barbell bar horizontally.

Action: the muscles of the waist and abdomen contract, and the chest is lifted by inhalation, while the pectoralis major muscles contract. Push the barbell upward until the elbow joint is straight, pause for a moment, bend your arm and slowly put the barbell back on your chest, and bend your arm to relax your shoulders, so that the pectoralis major muscles can be fully extended and relaxed. The above actions are repeated 10 times.

In addition to supine posture, this kind of exercise can also be carried out in reclining posture. The upper muscle of pectoralis major is developed in the upper oblique position, and the lower muscle of pectoralis major is developed in the lower oblique position. The grip modes are divided into narrow grip, middle grip and wide grip. Narrow grip develops the height of chest boat, while wide grip broadens pectoralis major.

Essentials: the body should lie down smoothly, the barbell should descend slowly to avoid accidents, and the pectoralis major should give full play to its strength, not lend its strength.

In addition:

◇ Reasonable arrangement of exercise

The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50% ~ 80% of the maximum muscle strength). Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

caution

Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. It is best to exercise under the guidance of professional coaches, so as to encourage each other, help each other and protect each other.

Lay the foundation

In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.

It is necessary to be focused and targeted.

After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.

Practice less other events.

When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.

Reasonable diet

Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.

◇ Firm confidence and perseverance.

Thin people become strong and plump, not in a day or two, or a month or two. It is not good to practice "eating a fat man at a time" because of "a fever", and it is not good to lose confidence because of the wrong practice method and poor effect. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve it.

Shaping beautiful legs in daily life

1, when going up the stairs, lift your heels and bear the weight with your legs, which can eliminate the fat on the inner thighs and buttocks.

2. When sitting in a chair, cover the two calves together and exchange legs after counting from one to eight. Repeat this action without breathing.

Stop. This can exercise the calf line.

3. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action 8- 10 times.

Changing the other leg can remove the fat on both sides of the thigh.

4. When walking, you should speed up walking and take bigger steps as far as possible to exercise the muscles on your legs. Simply put, walk with energy. This way of walking should be a habit that is usually formed.

Standing leg lifting method:

Hold the table with both hands to help balance your body, stand side by side with your legs naturally, raise your heels for two or three seconds and put them down every day.

Doing 5 to 6 times can tighten the calf, make the muscles more elastic and make the lines more beautiful.

Sitting and leg lifting:

Sit naturally, with your legs flat at a 90-degree angle, try to lift your heels for more than ten seconds, then put them down and move them repeatedly.

Until the calf feels tired. This action can tighten the hips and thighs and make the muscles elastic without making the hips and thighs,

The calf is getting thicker.

Sit up straight and lift your heels:

First, sit up straight, hold both sides of the chair with both hands, lift your legs and straighten your toes, and at the same time tighten your abdominal muscles and slowly hook them up.

Toe, put it down. This action can effectively tighten the calf, thigh, arm position and abdominal muscles.

In fact, if you want to thin your calves, you must first check whether the muscles of your calves are slack or tight. If the muscles are tight, it will be more difficult to lose weight. Therefore, the first leg reduction plan should start with relaxing the firm calf fat.

Method 1

On weekdays, you can sit on the ground, lift one foot at right angles, and beat your calf with your fist for 5 minutes on each side. Method 2

When you have a holiday, you might as well put the bath salts on the market into the bathtub, let your calves soak for a while and relax your muscles. Pat the calf after bathing to speed up blood circulation.

Step 2: Strengthen the campaign of reducing fat and tightening.

When the calf begins to become soft (or naturally flabby), the next round of weight loss work is to strengthen the effect of reducing fat and tightening, and you can do some body-building exercises every day. Exercise (1)

1. Place the front end of the foot on the raised platform and press the foot down as far as possible. 2. Then the calf stands on tiptoe to lift the whole person hard. Repeat this set of movements rhythmically, 20-30 times, try to stand up and press down as hard as possible, preferably a little sore. You can put one hand on the bracket to keep your balance.

Exercise (2)

1. Lie on the ground, straighten your feet up at 90 degrees to your body, cross the instep with a long towel, straighten your hands and stand on tiptoe. 2. Press the towel hard with both hands and press the soles of your feet at the same time to keep your hands and feet straight. Repeat this action for 40 times, and you can tighten the calf and make the lines more slender. Step 3: finally sprint stovepipe.

Of course, the final stage is to speed up the slimming effect. You might as well buy some stovepipe cream and stovepipe products to help your helper, which can moisturize your legs and make your legs glow! Dietary method for eliminating edema

Besides massage, proper eating habits can also shape beautiful legs.

1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.

2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.

3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.

Fourteen kinds of food make legs thin and beautiful.

How to eat can make legs more slender and symmetrical? I believe you must be very interested to know! In fact, there are many foods available in whole grains, which contain a lot of nutrients needed for legs, but they are often left out because of their partial eclipse of legs. We will not only tell you which nutrients are indispensable for Miss Beauty, but also provide you with 14 kinds of strictly selected leg foods. These foods are not only cheap, but also available everywhere. Everything contains nutrients to make your legs look charming and elegant. Pick up the food basket and get ready to search for these foods that make your legs beautiful!

First of all, let's take a look at the "slimming elements" in the nutrition area.

1. vitamin a

Lack of vitamin A leads to weakening of sebaceous glands and sweat glands, thickening of cuticle and dry skin. Think about it, can such legs be beautiful?

2. Tocopherol

Vitamin E can decompose accumulated fat and cholesterol, promote blood circulation, let fresh blood reach the leg farthest from the heart, and give cells brand-new oxygen and nutrition. If the vein is congested, the tissue fluid will also be congested, and the legs will easily become thicker.

3. Potassium

The point of stovepipe is not to eat too much salt. If you eat too much salt, your body will want to drink more water, resulting in water accumulation in your body and edema-type puffiness. Potassium can help salt metabolize out of the body and improve obesity symptoms.

4. Calcium

The human body contains about 1 kg of calcium. If you want to keep your legs straight, there must be no less calcium in your bones. Insufficient calcium intake will affect nerve transmission and intellectual development, and even produce muscle spasm. To reduce leg injuries caused by exercise, don't forget to add more calcium!

5. Vitamin B group

Often tired legs, vitamin B 1 can improve this situation, and even get beriberi when lacking. It can convert sugar into energy, so people who like sweets consume a lot of vitamin B 1. Vitamin B2 can accelerate the metabolism of fat. People who think they have too much body fat should take more vitamin B2.

6. Cellulose

We all know that cellulose can promote gastrointestinal peristalsis, help digestion and cure constipation, but we don't know that constipation will affect the abdominal blood circulation, hinder the flow of lymph, make the waste unable to be removed smoothly, and lead to fullness and edema below the waist. In addition, intestinal bacteria are hotbeds of fiber, which can promote the growth of vitamins B2 and B6 and directly and indirectly contribute to the decomposition of fat.

Now, it's time for the food industry to lose weight:

1. seaweed

Seaweed contains vitamins A, B 1, B2, as well as minerals and cellulose, which is beneficial to regulating body fluid balance. If you want to stovepipe, you can't let it go.

2. Sesame

Providing vitamins E, B 1 and calcium needed by human body, especially its "linseed oleic acid" component, can remove cholesterol attached to blood vessel wall. Grind sesame seeds into powder before eating, or buy sesame paste directly to fully absorb these leg nutrients!

3. Aromatic Coke

Coke, a little high in calories, can actually be eaten as a dinner. It contains a lot of potassium. Fat and sodium are very low, meeting the nutritional needs of beautiful legs.

4. Apple

It is a substitute fruit, and its calcium content is much richer than that of ordinary fruits, which helps to metabolize excess salt in the body. "Malic acid" can metabolize calories and prevent obesity in the lower body.

5. adzuki bean

Among them, "alkaloids" can increase gastrointestinal peristalsis, promote urination, and eliminate edema caused by heart or kidney diseases. In addition, cellulose helps to excrete wastes such as salt and fat in the body, and has a 100% effect on leg beauty.

6.papaya

If you eat too much meat, fat will easily accumulate in the lower body. Proteolytic enzymes and cucurbitacin in papaya. Can help break down meat. Reduce the workload of the gastrointestinal tract and make the fleshy legs gradually become bony.

7.watermelon

Cool watermelon, with diuretic elements, can make salt excreted smoothly with urine, and also has curative effect on cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium, and its ability to modify the legs should not be underestimated.

8. eggs

Vitamin A in eggs can make your legs smooth and tender, while vitamin B2 can eliminate fat. Other phosphorus, iron and vitamin B 1 can remove the meat of the lower body, which can not be ignored.

9.grapefruit

The unique "citric acid" ingredient makes the metabolism smoother and the calorie is low, but the potassium content is among the best in fruits. Eager to join the ranks of Miss Legs, try the sour taste of grapefruit first!

celery

It contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed for straight legs. Celery is good for the heart and rich in potassium, which can prevent edema in the lower body.

1 1. spinach

Eating more vegetables can make blood circulation more active, send fresh nutrients and oxygen to the legs and restore the vitality of the legs. Afraid of dry leg skin and early wrinkles, please learn from Popeye and eat more spinach!

12. peanuts

Peanut is known as "the king of vitamin B2". It is rich in vitamin B2 and high protein. Besides legs, it is also a healthy food for liver diseases caused by lack in protein.

13. Kiwifruit

It is well known that kiwifruit contains a lot of vitamin C. In fact, its cellulose content is also quite rich, and the fiber absorbs water and expands to prevent excess fat from thickening the legs.

tomato

It has diuretic and analgesic effects. Beautiful women who stand for a long time can eat more tomatoes to relieve leg fatigue. It is suggested that tomatoes should be eaten raw as much as possible, made into salad, juice or eaten directly. Tomatoes lose a lot of nutrition when cooked.

When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.

Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.

Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.

In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.

Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.

In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.

Carry out local exercises of thigh bodybuilding

Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.

After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.

Pay attention to a reasonable diet

Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.

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1 min thigh slimming exercise

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased.

Internal and external measurement of thin thighs

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it.