1. Sit against the wall with your back straight and your feet on the ground. Take a fitness stick weighing 16 pounds on your knee, about three inches from your knee.

2. Lift the heel up and press the fitness stick down with both hands.

3. This action is repeated 25 times.

6 "Solve your lower body obesity problem.

Leg thickness greatly affects the physical beauty of women. This is related to heredity. If most members of your family have thick and fat legs, then you are likely to have bloated thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, while fat in the lower body can't.

There are ways to make thighs thinner, and they are not complicated. As long as you persevere, it is entirely possible. The following are three methods recommended by experts after long-term research:

There are many kinds of sports. If your goal is chubby thighs, you'd better choose a sport that mainly exercises your legs. Because you exercise big muscles, such as thigh and hip muscles, you can increase the total number of calories burned.

The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.

Experts believe that running can burn fat, but for people with thick legs and fat buttocks, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is to say, walking is the main way, and several sprints are carried out on the way, one or two hundred meters at a time. After getting used to it, the running time is gradually extended.

Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the legs move more laboriously, but it won't bear great vibration like running on the ground, so it is a good way to reduce fat in the legs and buttocks.

How much exercise is enough to make thighs thinner? If you have a healthy cardiovascular system, then you should exercise for 20 minutes every day; If you want to burn more fat and make your thighs more beautiful, you'd better exercise once every morning and evening for 20 to 30 minutes. In addition, you can also consider doing some gardening and other activities.

The intensity of exercise must be kept at a low level-at best, it can only reach the maximum limit of 60%. Keeping the intensity of exercise at this level can burn more fat. The length of exercise time is more important than the intensity of exercise. To lose fat, walking for an hour is equivalent to running for 20 minutes. Create sexy and symmetrical calves

The gap between the calf and ankle is about 15 cm, which is a standard symmetrical calf. Athletes and dance experts who often exercise their muscles must not have straight or flat legs. The muscles from the calf to the ankle must be quite strong. Strong muscles and fat calves. This person's muscles must contain excess water and fat. Simple muscle stretching exercise will not cause bulge, so please rest assured to practice.

1, the muscle root between the knee and ankle is stronger.

Sit in a chair with one leg bent on the other thigh and straight. The muscles of the calf must be tense. Perform on one foot 10~20 times and practice repeatedly. You can practice in the office or at home by yourself.

2, exercise the ankle, easily remove subcutaneous fat.

One hand holds the ankle, and the other hand holds the toe to make it rotate. Turn right 10 times, turn left 10 times, alternately. If you do this exercise often, you will be very sensitive to internode activities, and your steps will have a faint pleasure.

3. Tighten the calf muscles.

Hold the chair handle or the corner of the table and straighten your ankles. It has a tightening effect on the more developed muscles on the calf. After the muscle is strong, it can prevent the formation of subcutaneous fat. Repeat 10~20 times.

Leg weight loss:

Like the figure, beautiful legs also have their proportions and sizes, and the calculation method is as follows:

Leg length: greater than 26.3% of height;

Maximum girth: about 3/4 of the calf length;

Measurement: Last week's length is equal to the maximum circumference, the middle circumference is last week's length plus next week's length divided by 2, and next week's length is 63% of last week's length.

Based on this, if your height is 160 cm, then the standard length of your calf should be 42 cm, the maximum girth should be about 32 cm, the upper girth is 32 cm, the middle girth is 26.5 cm and the lower girth is 20 cm.

Viewed from the side, the leading edge of the ideal calf curve should be a vertical line, and the trailing edge is slightly arched; From the front, no matter the front or the back, the inner edge should be a vertical line, while the outer edge should reflect a certain radian. The proportion of the calf curve also needs to take into account the body line.

Knowing the leg beauty standards of oriental women, you can pay attention to diet and exercise. Experts have prescribed two sets of "leg slimming and stovepipe exercise prescriptions" for young women. You might as well try them every day.

The first set of leg slimming exercises

the first paragraph

Sit on the ground, with your legs parallel to the ground, lift your right leg, hold your feet with both hands, try to touch your calf with "one, two, three, four" mouths, then change your left leg with "five, six, seven, eight" mouths, and do it alternately for 30 times (as shown in figure 1).

the second part

Lie on your back, arms akimbo, shoulders on the ground, lift your hips and upper body hard, straighten your right leg, bend your left leg and alternate your legs 10 times.

The second set of leg slender exercises

The first quarter stood on tiptoe squatting

Stand with your feet in a figure of eight, heels together, and 90 degrees between your feet. Stand on tiptoe, squat down and stand up. The amount of exercise each time is limited to your calf pain (about 3 minutes).

Tiptoe jumping exercise in the second quarter

Stand on your feet, arms akimbo, and take off with your forefoot. When you fall, the forefoot touches the ground first, and then the whole foot touches the ground. Take off on tiptoe again, 10 times in a row.

The third quarter massage method of calf

Sitting posture, relax calf muscles, gently massage calf muscles with both hands, and massage each leg for 2 ~ 3 minutes, each time.

1, slimming calf

The calf is a muscle located at the back of the calf, which is called peroneal abdominal machine. Under normal circumstances, the peroneal abdominis looks developed, and the calf without peroneal abdominis looks unattractive, so the peroneal abdominis should exist properly. Under normal circumstances, you can't see the fibula abdominal muscle when you exert yourself, and you can only see it when you relax. You can eliminate your overgrown calves by walking posture and changing the type of shoes.

2. Changing the posture of walking is fundamental. Check your walking habits when walking slowly. Avoid adding too much weight to the calf.

3, change the heel height: people who usually wear low heels are replaced by high heels, and people who usually wear high heels are replaced by low heels.

The common method of calf exercise is to complete the prescribed number of times and times with a fixed weight. The result of this exercise is that the stimulation to the calf muscles is not deep and comprehensive, and the muscles cannot be completely tired. Because when you do the first 2-3 groups with fixed weight, it is the strongest part of the muscle that exerts force, which can ensure that you can complete the exercise in the right posture. However, in the later practice, there will be a phenomenon of borrowing power, and the practice will be over before each small muscle reaches fatigue. This will not stimulate more muscle fibers, especially deep muscle fibers.

Another practice method is incremental method, that is, with the increase of the number of groups, the weight is continuously increased and the number of times is reduced. By gradually increasing the weight, it constantly exerts greater pressure on the moving parts and breaks through the adaptability of muscles. This kind of aggravating method is the best choice for large muscle group exercise, but it is not necessarily effective for calf muscle exercise. Because it is more and more difficult to complete the movement with the increase of the number and weight of groups when practicing calves by incremental method. In the later practice, there will also be the phenomenon of borrowing power, the movement deformation is not in place, the stimulation is not concentrated or can not reach the "contraction peak", so that some muscles can not be stimulated or the stimulation is not deep enough. Although gradually increasing the weight improves the ability to lift heavy objects, the individual growth of each muscle in the exercise group is very small. In addition, the calf has the characteristics of anti-fatigue, heavy weight and little exercise, so it is difficult to reach the fatigue limit. Only moderate and low-intensity load and high-frequency stimulation of 12 times or more can make the calf reach the fatigue limit.

The advantages of the decreasing method are as follows: firstly, with the decreasing of weight, the psychological pressure brought by weight can be eliminated, the extra physical consumption can be avoided, and the energy can be concentrated in the movement process to achieve the ultimate contraction and ensure the movement quality; Secondly, with the weight loss and the increase of the number and times of groups, more muscle fibers can be mobilized to participate in the work. In addition, weight loss, increased frequency, greater and more lasting muscle tension, more sports units involved in the work, and higher efficiency. This can effectively promote muscle growth.

How to practice calf with decreasing method? The following is my experience for your reference.

First do 2-3 groups with the specified limit weight, 8- 12 times for each group. Then the weight of each group decreased 10-20 kg, and the number of attempts increased. About 8 groups can get an unprecedented feeling when doing it, and the calf muscles expand like inflated balloons.

Suggestion: Warm-up exercises should be done before training to improve the range of motion and muscle flexibility of the calf. During the exercise, you can use the gap between groups to do some auxiliary exercises, such as short-distance running back and forth, sideways running, leg-lifting running in situ, vertical jumping in situ, etc. These exercises can not only eliminate the fatigue of calf muscles, but also improve the elasticity of calf muscles, which is also of great help to the beauty of calf muscles.

Tip: Beginners should not use sitting lift heel, but standing lift heel. For people with high training level, sitting and lifting heels is the best choice. In addition, if you want to increase the thickness of the muscles at the back of the calf, don't forget to do the donkey-riding lift heel exercise.

Beautiful legs are not necessarily born. With the right method, there will be amazing improvement! Treat different leg types separately.

Fat type If you look fatter than your actual weight, nothing is more useful than avoiding foods with high sugar content and oil content except exercise; Eat more low-calorie foods such as seafood and vegetables; Try to eat less snacks; Do more aerobic exercise such as running, swimming and cycling. Eliminate the fat in the legs.

Even though the speed of muscular fast girls is admired by thousands of people, muscular legs still make people stay away from them because of the lack of feminine charm of women. Legs with strong muscles should properly reduce anaerobic exercise to develop muscles; Do more aerobic exercise such as brisk walking and swimming; And try to use massage to eliminate muscle tension.

Edema-type body stores too much water, or water metabolism can not be carried out well, so swollen legs will appear. For office women who sit still in their seats for a long time, or travelers who often do "trapeze", slight swelling of their legs is common. Over time, the ankles will thicken and the knees will grow extra meat. Fast food, vacuum food and snacks should be avoided; Control salty food and drink less carbonated drinks such as coke sprite! Be careful not to keep a single movement more than 1 hour, and do some simple exercises to strengthen muscles and improve edema.

Effective exercise mode 1. Swimming twice a week. 2. Skipping rope often. 3. Do squats for 5 to 10 minutes in the morning and evening. 4. Always walk indoors on tiptoe. 5. Lie on your back, ride a bike in the air and do kicking exercises.

Massage stovepipe massage can promote blood circulation in the legs and eliminate heaviness and edema. Skinny leg massage should be done at least twice a week, preferably for more than 30 minutes, in order to achieve the effect of stovepipe.

The method recommended by our dance appreciation teacher (who is also the dance teacher in our school) is that you can run backwards with only your heels, which can not only strengthen your body, but also exercise your symmetrical calves.

Details:

Bend slightly when taking things;

When you sit down, tuck in your abdomen, with your legs naturally flat and crossed.

The toilet time should not be too long, and it is easy to deform the legs when squatting or sitting;

Climbing the stairs as far as possible two steps at a time will also have the effect of lifting the buttocks.

When sitting, you can also do simple calf exercises at will to exert your rich imagination ~

Finally, persistence will have a good result ~!