1 Go quickly and walk on the playground 15 minutes or more. Take your ipod and listen to a few songs. It won't be boring Remember to follow your feet when you walk, and then transition to your toes, so as to fully stretch your hamstring and achieve the effect.

Yoga: Stand with your feet in tandem, with your front toes forward and your rear toes sideways. Your feet are at 90 degrees and your heels are in a straight line. Bend forward, try to stick your upper body to your front legs, and take a few deep breaths to get up. At the beginning, the distance between your feet can be larger, and when you are soft, you can narrow the distance. The feeling of stretching is that the back of the thigh and calf will be sore.

3 Follow the toes of the heel and lift the ground.

4 Skipping rope without landing on the heel.

Do a continuous upward bounce in the bunker.

6 shoulders and heavy toes to walk.

7. The shoulders are loaded and bounced in place.

Stand upright with one leg and bent with one leg, and stand on the edge of a ladder, stool or any object more than 20 cm high with the heel suspended. You can hold the wall with your hands, or put a chair beside you to keep balance. Stand on tiptoe at the speed of slowly counting to five, but stop at the highest point, and then slowly put down your heel at the speed of slowly counting to five until the lowest point. Wait until you do it as many times as you want, and then switch sides. Do what you can, but it is best to do at least three or five groups at a time.

Overcome annoying lower body obesity

There are two kinds of obesity in the lower body. One is that the buttocks and thighs suddenly become fat below the waist, which is called pear shape. The other is a fat bottle-shaped figure from waist to calf. Lower body obesity is related to female physique and race. Compared with westerners, the proportion of legs of orientals is relatively short, and the same fat accumulates in the lower body, which is easy to produce obesity in the lower body; In addition, the pelvis of oriental women is relatively wide, so fat meat is like clothes hanging on a wide hanger, causing obesity in the lower body.

From the perspective of organizational structure, pear shape belongs to obvious deep fat accumulation, which is particularly easy for women to produce after childbirth. And all obese bottle-shaped bodies gradually appear in adolescence. To change the "pear-shaped" and "bottle-shaped" figure, we should not only adhere to the new concept of "four less and one more" (less frying, less oil soup, less fat, less sauce and more fruits and vegetables), but also mobilize our waist, abdomen and legs, so that we can not only exercise, but also partially shape ourselves!

Whether you are waiting for a bus or going out, you can use traffic lights, or wait for a bus at a bus stop or platform, and do the following small gymnastics, which is simple and stovepipe.

Stand at attention, lift any foot, cross inward, and gently press the inner thigh;

Hold 10 second, and then switch to the other leg;

Note: Pay attention to the center of your body. If it is difficult to keep your balance, you can lean against a wall or a post.

One-minute stovepipe exercise

Is there any way to make our legs thin quickly and make others envy and hate? Let's try this one-minute stovepipe exercise.

Thin the whole thigh

Stand at attention with your hands at your sides. Bend your knees,

Touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it.

Inner side of thin thigh

Starting from the posture of standing at attention, take a step forward with your right foot and bend your knees slightly. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At the beginning, 10 seconds to do 10 times, and then get used to it and speed up.

Lateral thin thigh

Stand at attention. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 10 second, and then accelerate after getting used to it.