Most of pear shape's faults are low weight, but their thighs or calves are thick, which makes them look uncoordinated and ugly in skirts.

For physiological reasons, women are more likely to gain weight in the lower body than men. If you eat a lot of carbohydrates such as sugar and starch or high-fat foods for a long time, it will cause a lot of fat and water retention in the lower body. In addition, you will sit for a long time every day and don't exercise at ordinary times, so excess nutrition in your body will lead to the accumulation of fat.

Therefore, in addition to targeted leg exercises, we should also start with diet control. In addition to reducing the intake of sugar and fat every day, obese women in the lower body should pay special attention not to eat too much starch food for dinner, because it will accumulate in the body and make the lower body fat and legs thicker. Eat more vegetables and fruits for dinner, and before long, you will feel that your pants are much looser.

One of stovepipe recipes: barley porridge

Wash a proper amount of Coicis Semen, put it into a casserole, add a proper amount of water, then put the casserole on strong fire to boil, and then simmer it with slow fire. After the coix seed is cooked, add white sugar (brown sugar or honey) for dinner or breakfast.

If you want to improve the taste, you can also add lily, mung bean or red bean.

Weight loss principle: Coix seed can strengthen the spleen and eliminate dampness, lose weight and reduce swelling. It is especially effective for stovepipe.

The second stovepipe recipe: rice vinegar cabbage

Two pieces of Chinese cabbage, three celery, half a spoonful of rice vinegar, a little sugar and a little salt. Remove the hard core from the cabbage, cut it into filaments, and cut the celery into small pieces for later use.

Recipe practice: put the chopped cabbage and celery into a container and pour in the stirred rice vinegar.

How to eat: Eat a cabbage for dinner, and then eat oatmeal or other coarse grains.

Weight loss principle: Chinese cabbage is rich in beta carotene, vitamin C, potassium and calcium. The calcium content of a cup of cabbage is equivalent to half a cup of milk. Beta carotene and vitamin c can beautify the skin; Calcium can strengthen bones; Celery strengthens the stomach and helps digestion, and plays a vital role in edema of the lower body and modification of leg curves.

Stovepipe OK food:

Banana: Banana is rich in potassium and fat, but low in sodium to meet the nutritional needs of beautiful legs.

Apple: The water-soluble fibrous pectin contained in apples can clear the intestines and prevent obesity in the lower body.

Red beans: can increase gastrointestinal peristalsis, reduce constipation and promote urination. The cellulose contained in it can help to expel water and fat from the body, which has a 100% effect on leg beauty.

Tomatoes: Tomatoes have diuretic and leg fatigue relieving effects. Beautiful women who stand for a long time can eat more tomatoes to ensure the strength of their legs.

Leg movement

After dinner every day, instead of lying on the sofa watching TV to make the fat accumulation more serious, it is better to move every day and do simple actions for a few minutes, and you can see the effect in a month or two. In fact, losing weight is a small detail in life.

1, lie flat on the bed, do pedaling in the air for 200 times, and then stick your legs on the wall and raise them for more than 10 minutes (if you can do some "scissoring" exercise, that is, open your legs to both sides as far as possible and then close them, the stovepipe effect will be better).

Try to walk and climb stairs on the way to and from work instead of taking the elevator.

Exercise program 1: skating

There are many skating rinks, large and small, and real skating rinks. Have you ever been there? You can go roller skating in summer, and winter is a good time to skate real ice. Skating is very helpful to the exercise of coordination ability.

Suitable for the crowd: there is no age limit, but I suggest you learn as soon as possible now, if you can't learn at present.

Sports equipment: sportswear (if you are a novice, don't wear skirts), roller skates.

Exercise effect: it helps to exercise the coordination ability of the body. Physically, it can make your leg muscles stronger and more elastic. At the same time, skating is a high-intensity exercise, which will also improve your vital capacity.

Fat burning value: 420 calories/hour.

Sports evaluation: act for such a simple sport!

Exercise Plan 2: Bicycle

This is a sport we are familiar with. It effectively combines fitness with our daily life, that is, it won't take up our extra time.

Suitable for the crowd: anyone, whether you are an ordinary person or an athlete, regardless of your age.

Sports equipment: a bicycle. If you are not an athlete, an ordinary bicycle will do.

Sports expenses: You don't need any extra expenses except the normal maintenance of your bike.

Exercise effect: This is the easiest exercise method to stick to. It can exercise your leg joints and thigh muscles, and it is also effective for foot joints and ankles. It also helps your blood circulation system.

Fat burning value: 240 calories/hour.

Sports evaluation: the most conducive to persistence, the most close to nature, the most economical sports.

Exercise Plan 3: Jogging/Walking

Nothing is more popular than jogging and walking. It doesn't need much investment, but it can bring huge benefits. Americans even created a new word called "WOGGING", which comes from the synthesis of "jogging" and "walking". It means combining jogging with walking, which shows that the two sports are inseparable.

Suitable for people: suitable for all people. If you love sports or lose weight, you'd better choose running. If you don't have time, I suggest you put morning exercises on your way to work every day. If you can walk, you'd better not take the bus.

Sports equipment: sportswear, running shoes.

Sports expenses: none; If you are not picky, asphalt road can be your playground.

Exercise effect: it is of great benefit to the heart and blood circulation system. Keeping a certain amount of exercise every day (more than 30 minutes) helps to lose weight. The best way is to combine running with walking.

Fat burning value: jogging: 420 calories/hour; Walking: 240 calories/hour.

Sports evaluation: low investment, high income, but the key is persistence.

Exercise Plan 4: Golf

Golf has always been regarded as a gentleman's sport. Actually, it is also suitable for women. Beautiful venue environment, moderate exercise, so that your body and mind have been exercised.

Suitable for people: people aged 8 to 80 can do it, but it tends to be patient and flexible, but it can also make you patient and flexible.

Sports equipment: clothes suitable for sports, golf shoes, gloves and bats.

Exercise effect: This exercise is closely combined with walking. In a 18 hole course, you will walk 6-8 kilometers; Swinging helps your body stretch; Besides, a beautiful stadium will make you feel better.

Fat burning value: about 270 calories/hour, one game lasts about 3 hours, and it can burn 8 10 calories.

Sports evaluation: a sports event that is beneficial to the body and mind, but with a relatively large investment.

Exercise plan 5: Riding a horse

Riding seems a little far away from us. I remember how chic riding is, but in any case, riding is a fashion and a trend.

Suitable for the crowd: women under 40, because this sport is more dangerous.

Sports equipment: cycling clothes (or general sportswear), horses (preferably a group of smart and accessible horses) and hats.

Exercise effect: It can exercise your agility and coordination, and it can exercise all your muscles, especially the leg muscles.

Fat burning value: 240 calories/hour. Exercise evaluation: Close to the natural way of exercise, which makes you happy physically and mentally.

Sports Program 6: Volleyball

When our women's volleyball team won five consecutive championships, we were still young, but many of us were fascinated by this sport. Volleyball will make our thinking more flexible. It is an art, and its charm lies in its collective efforts.

Suitable for people: people under the age of 35, after all, it has great exercise intensity.

Sports equipment: sportswear, sports shoes.

Exercise effect: it will make you higher and higher, so I suggest you join this exercise as soon as possible, which is especially effective for the exercise of arm muscles and abdominal muscles, and is also very helpful for improving your sensitivity.

Fat burning value: 180 calories/hour.

1 spinning bike

45 minutes of spinning can consume about 500 kilocalories. Spinning, a fast-paced exercise, can not only help us burn fat, but also strengthen our legs and shape their curves, which is unmatched by other fitness equipment. Moreover, spinning is mainly to exercise the thighs, which can also prevent the calves from getting thicker because of excessive exercise. During leg-centered exercise, the muscles of hips, waist, back and arms can be fully exercised, and at the same time, your cardiopulmonary function can be enhanced.

Stovepipe exercise suggestion:

Generally speaking, it takes more than an hour to burn fat after exercise, but the key to practicing spinning and stovepipe is persistence. If you force yourself to exercise for more than 60 minutes at a time and once a week, the effect is not as good as short-term and long-term exercise, such as 20-30 minutes at a time and more than 5 times a week. When riding a bicycle, jump with the lowest resistance and do it lightly, so that there will be no big muscles, and if there is, it will only be beautiful lines.

2 nd yoga

Yoga can stimulate the blood circulation of the lower body through stretching exercise, which can not only prevent cramps in the legs and stomach, but also improve flatulence in the legs and reduce the chance of venous embolism in the legs. Compared with spinning, yoga practice is suitable for girls who are quiet and not in love sweating. Of course, its stovepipe effect is slow, and it needs long-term persistence, and it takes 3 months or even half a year to see the effect.

Stovepipe exercise suggestion

For people with more thigh fat, we should first lose as much fat as possible through other aerobic exercises, and then practice yoga to stretch the leg lines to make the leg shape even. In addition, the professional guidance of yoga practice, it is best to go to the gym to find a qualified yoga teacher for guidance, otherwise it is easy to hurt yourself.

No.3 mountaineering aerobic exercise

Aerobic mountaineering in the gym is also called "climber". This instrument can not only help us lose more fat in 30 minutes, but also have a good effect on cardiopulmonary function and leg shaping. The design principle of the step device is designed according to the action of climbing stairs in our daily life. Because when we climb the stairs, the quadriceps femoris in front of the thigh, the muscles in the back of the thigh and the gluteus maximus will all participate in the exercise. When the thigh goes up and down the stairs, the pressure on our knee joint is much less than that of climbing the stairs, and the damage to the knee joint is less.

Stovepipe exercise suggestion

The stepper can set different resistance values. If you just want to lose fat, you can adjust the resistance to 8- 12. Keeping it for 30-40 minutes will achieve a good fat-reducing effect. Keep the heart rate between 130- 140/ min.

No.4 treadmill

Scientific research has proved that treadmills consume more calories than any other aerobic exercise equipment. Treadmill is the most effective way to improve endurance, burn calories and reduce body fat. But this is not its only purpose. Treadmill is very helpful for shaping lower limbs and upper limbs.

Stovepipe exercise suggestion

If you only want skinny legs and don't want muscular legs, then you need certain skills to improve in less than a month. It is recommended to use a treadmill to jog at a speed of 8.5 minutes per kilometer for 40-60 minutes, not too fast, so that muscles can exercise aerobically and consume more fat. Stick to 4-5 times a week, and the slimming effect will be very obvious.

Tips:

After exercise, you must stretch your muscles to relax your legs, otherwise you will easily grow large muscles.

Leg thinness has a lot to do with food collocation, regardless of exercise. Usually, we should eat less food with heavy taste, less sugar, and eat more foods that are good for legs, such as bananas and coix seed.

Understand metabolism before losing weight.

Metabolism is the process by which your body digests and absorbs calories and excretes metabolites. Generally speaking, people with slow metabolism are more likely to accumulate fat and calories, which is why some people eat little and still don't lose weight-the metabolic rate is too low, eat less, consume less, and calories naturally accumulate into fat.

There are many ways to improve metabolism, such as good quality and adequate sleep, happy mood, moderate exercise and so on. In addition, a reasonable diet can also help you improve your metabolism.

Eating more protein can improve metabolism;

Don't think eating meat will make you fat. In fact, protein in lean meat can accelerate metabolism, because the body needs more energy to consume protein. Many people gain weight by eating meat because the meat is processed in the wrong way, and a lot of oil is used, which brings extra calories; Or the meat itself contains a lot of fat.

If the diet structure is changed, the protein is increased and the carbohydrate intake is reduced, the calories consumed by metabolism can be increased by 150 ~ 200 calories per day: the protein can be increased by 10 ~ 20 grams per meal. A cup of low-fat yogurt for breakfast can supplement about13g of protein, a bean food for lunch can supplement about10g of protein, and a fish food for dinner can supplement about17g of protein.

Recommend high-quality protein food: chicken, fish, soybean, soybean milk and tofu, low-fat milk, yogurt, sesame seeds, walnuts, etc.

Breakfast: protein+cellulose

The matching principle of slimming breakfast is protein+cellulose and protein. After a night's sleep, you can lay a foundation for the daily calorie consumption, and you can take in more protein, so that your body can quickly absorb enough energy.

Best choice: low-fat milk, boiled eggs, sugar-free or low-sugar soybean milk, oatmeal, whole wheat bread, apples, etc.

Worst choice: fried dough sticks, big cakes, biscuits and meat buns.

Lunch: 3: 2: 1

The ratio of protein, starch and fruits and vegetables is 3: 2: 1. At noon, we should continue to replenish energy, with 3 portions of protein, 2 portions of starch, and the ratio of fruit 1 portion. The weight is sufficient and there is no burden. You can eat fish, vegetables and rice at noon. But don't overeat, you can lose weight only when you are 7 minutes full, and you should also avoid fried food, such as fried chicken legs and wings.

The best choice: a steamed fish+a bowl of white rice+a fruit and some vegetables; Sliced meat+a steamed bread+a fruit and a proper amount of vegetables; Wax gourd beef brisket rice; Braised ribs with plum vegetables and so on.

Worst choice: fried chicken legs, chicken steak rice, steak rice, spicy ribs rice, curry beef rice, etc.

Dinner: Eat more fiber and less starch.

In the evening, after eating, the activity is small and the calories needed are small. Moreover, the metabolism slows down at night, and the proportion of fruits and vegetables is as much as that of starch, so the digestion and absorption at night will not be hindered. Coarse grains are rich in fiber and starch, which is the first choice for staple food at night. Brown rice, protein, bean products and vegetables are all good partners for dinner. If you want to eat meat at night, don't eat more than three bites.

Best choice: sweet potato porridge, oatmeal, millet, pumpkin, corn, vegetables, fruits, tofu, and a small amount of lean meat.

Worst choice: big fish and big meat, big bowl of white rice, bottled juice, coke beer.