But if you only do it through dieting and aerobic exercise, even if it is effective, your body fat rate will be reduced, and the fat in your hips and legs will be reduced, but your figure is still pear-shaped, just one size smaller. What needs to be done at this time is to make the position of hips and legs firm and firm, so as to improve this situation. Specifically, it is to do some targeted hip and leg training.
However, in order to improve pear shape more pertinently, it will be more complete to do some prone movements in the choice of movements. Therefore, sharing a set of hip and leg training exercises suitable for pear shape can help us improve our body shape effectively.
Action 1: Lie on your side, lift your legs and draw a circle.
Action 2: Lie on your side and lift your legs.
Action 3: Lie on your side and clamp your legs.
Action 4: Lie on your side, bend your knees and lift your legs.
Action 5: Cross your legs on your side.
Action 6: Side-lying clamping type leg lifting.
Action 7: Open and close your feet on your side.
Action 8: Lie on your side and lift your legs.
Each movement 12-20 times, changing sides, 2-3 groups each time, 3-4 times a week. If we compare the body fat rate with the need of diet control and aerobic exercise to reduce fat.
Let me talk about my situation first. I began to learn to draw when I was very young. I often sit for a long time. Besides, I don't like sports very much. In the long run, I have accumulated a lot of fat from my ass to my thighs. My ass sticks out like a ball. Even when I was the thinnest, I was evenly thin. My lower body is still out of proportion to my upper body. Maybe my upper body looks 90 kg and my lower body looks 120 kg. hahaha.
cause
Before you do anything, you need to know exactly how your pear shape is formed. Just like my own words, first of all, I am the type that loves edema. Legs are thinner every morning than before going to bed at night. This kind of physique needs to focus on improving the edema-prone physique. At the same time, I have been sedentary for a long time and don't like sports, so the meridians in the lower body are blocked and my blood is not smooth. In addition, girls like to show their legs, which is easy to catch cold, which will aggravate the accumulation of fat in the lower body.
Of course, some people will have endocrine disorders, which will also lead to the formation of pear shape, so be sure to see a doctor.
sports
Let's talk about the most effective exercise first. Running and brisk walking are actually the simplest stovepipe exercises. I'm talking about running on a flat road outside. It is really not recommended for girls to use treadmills, which will hurt their knees! Then you have to stretch after running for about 20 minutes, otherwise your muscles will become hard. I don't have any conditions to run outside in Beijing on a foggy day, so I will choose the elliptical machine in the gym, which won't hurt my knees so much and I can exercise all over.
Of course, it doesn't matter if you don't have the conditions to go out for exercise. There are many ways to stovepipe, which you can do at home. First of all, a piece of advice for lazy people is that everyone should know how to pedal a bike when lying in bed. It is really convenient and thin, but in practice, many people feel tired after doing it for a while, so it is definitely ineffective. I usually do it in groups of 100 and in groups of more than 5, which will have a basic effect.
In addition to these, I will also use keep's stovepipe exercises and the beautiful ballet swan legs, both of which will reduce legs and practice legs in a targeted manner, but they are really tired, but persistence will really have an effect.
prescribe a diet
Let's talk about diet. I stopped eating staple food many years ago, and it has become a habit. Excessive intake of carbohydrates tends to accumulate fat on my thighs. I will use bean products instead of staple food. The ingredients in bean products can help balance hormones in your body and improve pear-shaped physique. At the same time, we should also use less oil and salt to reduce edema.
Living habits
In terms of living habits, it is highly recommended that health girls soak their feet, because many people get cold in their lower limbs and fat accumulates in their lower bodies, so their blood is blocked. Soaking their feet can accelerate the blood circulation of the lower body, thus promoting the metabolism of the lower body. There are many tutorials that say scraping will be very useful, but I really don't understand.
Diet regulation
Usually drink a cup of mountain red lotus leaf tea every day to get rid of dampness and lose weight.
I checked the information and learned that general abdominal obesity is caused by heavy moisture in the body, so more abdominal fat means heavier moisture. Want to fast thin belly, first of all, to drain the water in the body. Here I use a prescription called Mountain Red Leaf Tea to get rid of dampness.
3 pieces of dried hawthorn, 4g of mulberry leaves, 4g of cassia seed, 4g of lotus leaf and 3 pieces of Siraitia grosvenorii1/. Put them into the pot together, add appropriate amount of water to boil 10 minutes, one cup a day, one cup in the morning and one cup in the evening.
This kind of tea material is mainly for removing dampness and scraping fat, which is a combination of strength and strength. Mulberry leaves and Siraitia grosvenorii are good at eliminating dampness, while lotus leaves and cassia seeds can eliminate dampness and lose weight. They can kill two birds with one stone together. There are ready-made teabags. I always drank one when I was in thin belly. After a week, I can feel the humidity getting lighter, and the effect is very good!