In order to effectively stovepipe, we should control the daily intake less than the calorie consumption in the daily diet. Therefore, in the process of reducing fat, it is necessary to control the stable calorie intake and not to overdo it, and do regular exercise every day to expand calorie consumption. The combination of the two factors can better achieve the purpose of reducing fat and stovepipe.
How to better control diet
First of all, we should adjust our eating habits, control our diet in a basically stable and reasonable state, eat less fried food, reduce calorie intake, control and grasp the calorie gap, consume excess calories with exercise, share four bedtime movements, and exercise for 3-4 groups every day, so that we can slim our thighs while lying down.
Action 1: Lie on your back and spread your legs.
Lie on your back, arms hanging straight at your sides, palms down, legs up vertically, legs perpendicular to the ground.
Tighten the core, slowly open and close the legs, and stretch the leg muscles to the maximum.
The training intensity is 3-4 groups, and each group completes 15-20 times.
Pay attention to keep your back close to the ground, and don't lift your lower back during the action.
During the whole movement, tighten the core muscles to ensure that the head does not lift.
Action 2: Lie on your side, spread your hips and lift your legs.
Lie on your side with one arm in front of you, the other elbow on your chest, your legs bent back and your feet crossed up and down.
Tighten the core, keep your body stable, and expand your hips to raise your unsupported legs and put your feet together.
Stay at the highest point for a few seconds to stretch the inner leg muscles to the maximum.
Then shrink your hips, restore your unsupported legs, and repeat the action.
Do 3-4 groups and do 12- 15 times in each group.
Pay attention to the stability of the side, don't twist your body, keep your feet still, and drive your legs up with your hips.
Action 3: Lift your legs after lying prone.
Body prone on the ground, arms straight down, close to the sides of the body, legs straight down, feet back to the ground, tighten leg and hip muscles.
Tighten the core, exert force on the legs, and lift the calves upward until the calves are perpendicular to the ground.
Stay at the highest point for a few seconds to maximize the contraction of hind legs and hip muscles.
Then slowly lower your legs, return to the original point, and repeat the action.
It is suggested that the training intensity should be 3-4 groups, and each group should do 10- 15 times.
During the whole movement, keep the part above the knee as close to the ground as possible, fix the knee joint and lift the calf upward.
Action 4: Lie on your back and kick alternately.
Lie on your back, arms straight down, palms down, knees bent, thighs and calves at 90 degrees.
Tighten the core, alternately move the left and right calves up and down, and feel the strength of the hips and legs.
Do 3-4 groups and do 12- 15 times in each group.
During the whole movement, the parts above the hips are always close to the ground, the core is tightened, and the strength of the leg muscles is felt.
The above four actions, you can complete the above groups of actions while watching TV. In the process of doing it, you should ensure that every movement is in place correctly, the movement speed is slow, the leg muscles contract and stretch to the maximum extent, and keep the leg muscles tense. It is recommended that friends practice in their spare time every day, and your thighs will be obviously thinner in the near future. If weight-bearing exercises are added to the training, the effect will be better.