1, lower body slimming exercise
Tips before practice
The following five exercises should be done as a whole set of exercises! After one exercise is finished, take a rest or not, and then start the next exercise.
If you are a beginner, try to do the whole set of movements once, three times a week (the exercise time should be 48 hours apart). If you are an advanced practitioner, this set of movements can be done 2~3 times at a time, with a rest between each set of movements 1~2 minutes.
Remember to do some simple warm-up exercises, such as relaxing strength exercises or other exercises, before you start to do the whole set of movements, until you think that you won't feel uncomfortable doing every movement. After you have practiced for 2~3 weeks, you can gradually add some strength to yourself.
(2) Endurance training
Stand with your body, holding a dumbbell in each hand, and your arms naturally hang at your sides. Feet apart, slightly wider than shoulders, toes outward. Keep your head forward, squat with your legs until your hips are parallel to the ground, and then jump up quickly. The higher the better. Gently land your feet, return to the squatting position, and repeat this action 10~ 12 times. Beginners can start practicing without load.
(2) gluteal muscle shaping
Stand in a standing position with a lightweight barbell on your back. Feet open, narrower than shoulders, knees slightly bent, feet open outward. Keep your back straight, your abdomen tightened, your waist bent and your hips still, so that your upper body is parallel to the ground (be careful not to bend your legs when you put down the barbell. When your upper body bends, you should feel the muscles of your hips and thighs stretched. ) Slowly return to the starting position and repeat 10~ 12 times.
(3) leg muscle exercise
Take a supine posture, put your feet on a fixed fitness ball and keep your knees bent. Stretch your arms to your sides to keep your body balanced and your palms up. Lift one leg and stretch it upward as far as possible so that the sole of your foot faces the ceiling. Keep this position. Slowly lift your hips until your body is in a straight line from your knees to your shoulders, and then slowly put them down. Repeat this action 10~ 12 times.
Remember to keep the ball steady and never touch the ground from beginning to end. During the whole process, you should feel that all muscles-gluteus, adductor, abductor and thigh-are actively participating in the whole exercise process. Putting one leg in a higher position and pressing it down can not only force you to tighten all the muscles in your leg and maintain a stable posture, but also help shape the adductor, abductor and hip muscles.
(4) Abdominal muscle shaping
The best way to exercise abdominal strength is to do sit-ups, but it is best to put a fitness ball between your legs, which will make the "backbone" strength more rewarding. Take a supine posture, with your ankles attached to the wall as support, and put a small fitness ball between your thighs. Put your arms across your chest, and then squeeze the fitness ball with your legs (keep this squeezing action throughout the practice). Be careful not to let your chin touch your chest, tighten your abdominal muscles and sit up slowly (keep your back straight). Then slowly return to the supine position. Repeat this action 10~ 15 times. If you need to increase the difficulty, you can hold the dumbbell in your hand or increase the weight on your chest.
(5) Tough stretching
Strengthening the training of medial calf muscles can not only enhance the strength of leg muscles such as quadriceps femoris, but also stretch adductor and gluteus muscles. When standing, your feet are slightly wider than your shoulders and your toes are forward. Turn your body to one side and push your hips back at the same time until the whole body weight is concentrated on one leg (as straight as possible), and the other leg remains straight, then the whole body slowly returns to the initial position. Do the same thing on the other side. Repeat 12~ 15 times on each leg.
2. Causes of obesity in the lower body
Causes of obesity 1: sedentary.
Office workers sit and work for eight hours every day. After sitting for a long time, of course, their asses become wide and big.
Countermeasures: Every hour or so, get up and take a walk, press the hip acupoints to promote blood circulation in the hip. When taking a bath, use the shower head water column to wash the buttocks to stimulate acupuncture points, and after taking a bath, use buttock cream to maintain the buttocks, so that the buttocks become round and tight. Remember to get up and move your ass.
The second reason of obesity: sit cross-legged, relax and get fat at the same time.
At the moment, you may be sitting on the sofa, crossing your legs and reading this article. Whether at home or in the office, if you sit with your legs crossed all day, it will hinder the blood and lymphatic circulation in your legs and lead to edema in your lower body. If edema care is not done well, such as massage, the veins of lower limbs will gradually protrude, which will seriously affect the circulation of lower body, leading to fat thickening and even muscle stiffness.
Countermeasures: In addition to getting rid of the bad sitting posture of crossing your legs, don't always sit still, but also actively do lower body massage. After taking a warm bath every day, you can massage your calves or soles with body-specific massage essential oil, which can relieve edema of the lower body in time and prevent fat accumulation regardless of twisting or pressing.
Cause 3 of obesity: pants are too tight, leading to blood blockage.
Tight clothes such as tight jeans and corsets, and even cute dresses such as miniskirts and sleeveless shirts will make the lower body fat. Because too tight clothes will hinder the normal activities of the legs, but also hinder the blood circulation of the waist and legs; Short skirts can make your legs catch cold, and also affect blood circulation, leading to fat accumulation. Therefore, if you want to prevent the lower body from getting fat, you must keep your legs warm and don't wear too tight skirts and pants. If your underwear is too big, it will make your hips sag and swell due to lack of sufficient support, while if your underwear is too small or too tight, it will squeeze out fat and your hips will inevitably deform.
Countermeasures: Choose underwear that suits you, practice hip-lifting, and modify hip lines to make hip lines tight and smooth. Aerobic exercise is as important as muscle exercise. Aerobic exercise is the most effective way to exercise physical fitness. Take a deep breath during exercise, so it can also improve heart and lung function, promote blood circulation, and effectively burn fat accumulated everywhere in the body.
Reason four: standing for a long time.
Some people need to stand for a long time because of their work (such as salespeople), and their calf muscles become very strong over time, which even affects their appearance. In addition, incorrect exercise or standing for a long time leads to edema of radish legs or calves.
Countermeasures: Take a bath to relax the tense muscles, and massage the calf in the bath to make the blood circulation smooth to improve edema. It is not advisable to overtraining leg muscles during exercise to avoid muscle strength. If you need to stand and work for a long time, you can wear elastic pantyhose to prevent varicose veins in your calves and massage your calves at rest.
The fifth reason of obesity: high dietary calories and heavy taste.
Most people with obese legs don't pay attention to diet. They not only like to eat high-calorie desserts and fried foods, but also get used to sitting after eating. Slowly, the buttocks and thighs began to accumulate fat. In addition, some people are addicted to heavy food, and excessive salt intake can also cause leg edema.
Countermeasures: control diet, eat less high-calorie food and combine low fat and high fiber. And do more slimming exercises to reduce the accumulated fat. In addition, choose a light diet, drink more tea to eliminate edema, and then strengthen the lower body acupoint massage.