If you want to lose fat on your thighs, squat for half an hour every day, and do four to five groups of 20 people with 30 people, and gradually increase the amount of exercise. After the thigh muscles adapt, squat with weight, 20 people in each group do four to five groups, and gradually increase the weight. Don't worry, this kind of exercise won't make your muscles grow, it will only make your muscles stronger and stronger, and the new shaping effect is very good. It will be fine in three months.
When I do squats, my weight is heavy. I do 8 12 squats in each group, and I do 4 5 squats less often. Because only a large weight and few times can increase the muscle dimension of the thigh, which is what people call a big muscle block. I like thigh muscles. Small weight and many times will not grow muscle blocks, but will only make muscles stronger and stronger.
Come on, friend! If you want to thin the fat on your thighs quickly, aerobic exercise plus anaerobic exercise, and running squat is the best, fastest and most ideal way to thin the fat on your thighs, you must remember that squat is a small weight, which makes your thighs thinner, more tangible and more beautiful. Finally, I will give you a word (warm up before exercise and stretch after exercise). I wish you a happy workout.
There are two kinds of body fat: ordinary fat and stubborn fat.
Ordinary fat means that it is evenly distributed in all areas of the body, not more on one side and less on the other.
Stubborn fat refers to a pile of fat gathered in a certain part of the body, and there will be a lot of fat in a certain part.
Some people have more fat on their arms, and when they wave their hands, they will see bye-bye meat. Some people have a lot of belly fat, and they are like a ball if they don't close their stomachs. Some people have too much fat in their legs to wear nice pants.
These are called stubborn fats.
How to reduce it? Conventional subtraction: heat loss+strength training +HIIT.
Calorie deficit refers to the amount of calories consumed by the intake of calories. Strength training refers to resistance exercise with the help of barbell dumbbell equipment. HIIT is intense and intermittent.
The purpose of strength training is to help the body gain more muscle mass. The more muscle mass, the higher basal metabolism, which helps to lose weight faster.
Here's a little trick. If you have more fat in your legs, you can choose to focus on exercising your legs. For example, high-frequency squat, leg lift, leg flexion and extension, Huck squat, leg flexion and other leg training actions.
This can help the legs burn more calories and increase more muscle mass.
Secondly, choosing HIIT instead of aerobic exercise not only saves time, but also consumes more calories.
Of course, the most important point is the lack of heat. If you can't do this, both will be floating clouds.
How can I lose the meat on my leg?
Open this introduction and you will be one step closer to shaping the perfect leg shape!
I believe that many exquisite women are troubled by the imperfect leg shape, so I recommend several yoga methods to women to shape the excellent leg shape. Let's walk into the perfect world brought by yoga.
1. Camel variety
This is an extension of camel style in yoga. First, the thighs are perpendicular to the ground, the hips push the lumbar spine forward, and the upper body stretches backwards.
Put your hands on the ground, commonly known as the waist posture, and then slowly tilt your calves to the back of your neck.
Efficacy: It can well open the chest and shoulders, that is, the position of the heart chakra, effectively burn leg fat and achieve perfect shaping effect.
2. Pigeon style
First, kneel on your knees, keep your upper body straight, put your hands on your waist, lean forward at the sitting angle, lean forward naturally, arch your left foot, lean forward naturally with your hands along your body, and make your left foot at right angles to the ground. The left foot is pressed down, the toes are on the ground, the right foot is straight, the hands are extended backwards, and the hind foot is touched backwards, and the pigeon pose is completed.
Efficacy: eliminate fat in legs, waist and buttocks, and promote blood circulation.
3. Forearm inversion variant
Bend your arms 90 degrees, close to the ground, then lift your legs vertically, then open one arm, open your fingers and stick them on the ground, and then open your legs 180 degrees. This action is like a graceful dancer, which explains the beauty of yoga.
Efficacy: Help digestion, treat constipation and burn leg fat.
Stand on the shoulder
A beautiful woman blends into the beautiful scenery with beautiful yoga movements, which is the beautiful experience that yoga brings us. First put her body and hands flat on the ground, then lift her waist and lower body, and then stick a bent foot under her calf on her head, and you can make this graceful movement. Let's walk into this beautiful yoga world hand in hand.
Efficacy: Reduce leg fat and promote blood circulation.
5. supine dance king style
When doing this posture, it reveals the domineering like a king. Seeing the girl's high head-up momentum, she is as proud as a king in the dance, revealing infinite beauty. First, let's lie flat on the ground, lift our hind legs all the way up, and our legs are in a straight line of 180 degrees. We can raise our heads and hold our feet with our hands. You can enjoy the beauty of the world like a king dancing.
Efficacy: Reduce leg fat and prevent osteoporosis.
6. Side pull rotation
Witness the beauty of yoga in an open and closed way, so that your body can be more perfectly interpreted. Put your hands and feet on the ground, lift one hand and one foot, and hold the raised one foot with the raised one hand, thus completing this action.
Efficacy: Exercise arm strength and burn leg fat.
7. standing word horse
This posture makes the charm of women expand infinitely, and it is full of infinite lethality to the majority of men, destroying everything with a seductive beauty. The learning method is very simple, but it needs the guidance of people, otherwise you won't miss the ligament.
What are you waiting for? Go conquer your male ticket with this action.
Efficacy: Reduce leg fat and exercise flexibility.
For example: Xiao Ming, a friend who practices a little, often practices squat and stovepipe!
I. Thigh training
1. Dumbbell Squat: The frequency is 12- 15, 3-5 groups, with an interval of 30-60 seconds.
2. Squat with arrow: frequency 12- 15, number of groups 3-5, interval 30-60 seconds.
3. Side Squat: The frequency is 12- 15, and the number of groups is 3-5, with an interval of 30-60 seconds.
Two. Leg training
1. Heel lunge: 15-20 times, 3-5 groups, with an interval of 30-60 seconds.
2. Heel lifting back and forth: frequency 15-20, number of groups 3-5, interval 30-60 seconds.
Relax the calf
The energy absorbed from food will be converted into fat, so there are two better ways to reduce fat: one is to accelerate the consumption of calories, and the other is to reduce the intake of calories.
First, accelerate the consumption of calories The most effective way to accelerate the consumption of calories in the legs is exercise. You can choose the way of running, or you can go to a professional sports institution to receive professional exercise. Elasticity can accelerate the burning of leg fat and achieve the goal of stovepipe.
Second, reduce calorie intake. The body's heat comes from the food you eat in your mouth. Therefore, if you want to reduce calorie intake, you must adjust your diet. Ozawa doesn't advise you to reduce your energy intake by dieting. Because dieting will cause serious harm to the stomach. You can try to change food types and reduce calorie intake.
Spirulina, ancient bamboo salt, Chilean inulin, plantain shell, raspberry and dietary fiber are all healthy natural green foods, and five Italian probiotics (Bifidobacterium lactis, Bifidobacterium brevis, Lactobacillus acidophilus, Streptococcus thermophilus and Lactobacillus rhamnosus) are beneficial to intestinal health.
Together, it can not only promote metabolism, reduce excess fat in the body, but also enhance immunity, provide adequate nutrition for the body, maintain a balanced nutrition in the process of reducing fat and slimming, so that people with obesity, constipation and nutritional deficiency can safely eat.
There is a saying: beauty is not beautiful, look at the legs first!
Skinny legs are almost every girl's pursuit, and legs have a great influence on the overall body shape. After the legs are thin, the whole person will look slender. Everything looks good on you.
The chief culprit affecting leg shape is fat. As we all know, reducing fat requires reducing fat all over the body. Through the whole body fat burning training, the body fat rate is reduced, and then the legs become thinner after self-heating.
But many people know about stovepipe, but they don't mention plastic thread. Even if you lose weight successfully, stretching and shaping your legs is very important. Stretching and shaping can improve the muscle shape and bone shape, which is very helpful to change the overall leg shape.
But don't forget, if you increase the muscle mass in your legs while burning fat, these muscles can not only help you consume 24 hours of body heat, but also make your legs more linear.
Therefore, when making a fat-reducing plan, we should consider adding a little leg strength exercise, so that in the process of fat reduction, we will slightly increase the muscle content, and we don't have to worry that this muscle content will become a "big muscle leg".
Moreover, considering the limited conditions mentioned in the topic, indoor training and hiit exercise are very suitable for this demand.
Hiit is also a very popular slimming mode at present, which is time-consuming and efficient. You can do it at home without any space, which is especially suitable for a wide range of people.
Here we recommend a courseware, 7 actions, each action is 30 seconds, and the rest is 30 seconds.
This scheme fits the topic perfectly. Very simple (seemingly simple), you can train indoors. It only takes 7 minutes to complete a set, and busy office workers can easily complete it. Let's study together now.
Leg action one:
Leg action 2:
Leg action three:
Leg action four:
Leg action five:
Leg action six:
Leg action seven:
According to the requirements of the subject, I will share several lightweight leg bending methods according to your limited conditions:
First, always do leg lifts.
Often doing leg lifts and burning leg fat can not only reduce leg fat, but also effectively prevent muscle formation and achieve the effect of stovepipe and beautiful legs. And it doesn't matter if you lift your legs high, you can stand up, which is suitable for white-collar workers who sit in the office for a long time.
Second, take a walk after dinner.
Stand for a while or take a walk after dinner. Never sit down after dinner. Lying down is even worse. Eat more lame food, such as spinach, apples, grapefruit and so on. After all, there are ways to gain weight and lose weight. The most important thing is to stay healthy.
Third, massage the legs.
Massage the calf for a while when taking a bath, activate the meridians by massage when applying lotion, and massage the leg after exercise to prevent the leg meat from tightening and forming muscles, which will be ugly.
Fourth, take fewer elevators and take more stairs.
Now most buildings are elevators, which makes them lazy, but it is also the rhythm of death, forming most elephant legs. So take fewer elevators and take more stairs. Persistence is victory.
Reduce abdomen, waist and buttocks, especially thighs, buttocks and lower abdomen 2 minutes before going to bed every day!
Specific practices are as follows:
1. Lie flat on the bed (without a pillow), with your legs shoulder-width apart and your hands naturally at your sides.
2. The legs are bent, about 45 degrees between them. Put the soles of your feet on the bed (so complicated, actually very simple! It's similar to doing sit-ups, but the legs should be slightly apart. ) 3. Then slowly lift your ass with your back and sole as support points. Attention, it's slow! ! The slower the action, the better the effect! Try to keep your abdomen and thighs in a straight line! Then slowly put your ass down. Repeat this for about 30 times, depending on your physical strength! You can gradually increase the amount of exercise in the future. You can also add a dictionary to your abdomen to strengthen your exercise!
3. Don't use the stovepipe method, which is relatively easy to exercise, and insist on drinking a cup of mulberry leaf tea with money every day after meals 1 hour. Rich mulberry leaf tea can lose weight all over the body and has a very significant effect on leg thickness caused by leg edema. It can inhibit fat absorption and accelerate fat decomposition, and generate potential signals to habituate the brain's eating nerves, thus gradually making people feel disgusted with meat and greasy food. Generally, you can lose 5 kg to 10 kg every month, and your legs are thin when you lose weight all over.
Whether you want to lose weight all over the body or lose weight in a certain part (such as calf), you need a systematic exercise, good diet control and long-term persistence.
Generally speaking, it takes 12 weeks as a big cycle, and even heavier ones should be prepared for a protracted war from half a year to 1 year. If you are impetuous after only a few weeks of exercise, please stick to it, be patient and continue to refuel.
In training, we should do more large muscle groups and whole body exercises, and of course, we should also practice small muscle groups properly. It is often seen that many people plan to train 4 5 days a week, and abdominal exercise plus aerobic exercise every day, which is obviously wrong. Large muscle groups and whole body exercise are the main forces to consume calories and improve metabolism. Never ignore them.
Point 4 of stovepipe: first reduce fat, control diet, do more aerobic, and cooperate with strength training.
Physical advice for female friends
Try not to cross your legs. If you don't feel well, you may already have physical problems.
Try not to wear high heels. If you need to stand for a long time at work or wear high heels, you must remember to massage and stretch your calves after work.
You can find a small ball, such as a golf ball or tennis ball, put it on the soles of your feet, massage and relax the plantar fascia, and then massage and stretch the back of your calves.
You can do some plantar muscle strength exercises to strengthen the waste muscles. For example, throw a towel on the ground, pick it up with your toes and repeat it several times. If necessary, get a foam shaft and massage the whole body (especially the back and lower limbs) to relax.
When walking, consciously control your posture, hold your head up and chest out, and try not to be listless.
Try not to wear those high-heeled slippers, the chance of spraining your ankle is too great.
When carrying a satchel or bag, the two sides come alternately, not always carrying one side.
If you already have posture problems such as chest hunchback, shoulder height, pelvic forward tilt and joint hyperextension, please find a professional coach to correct them first, and then carry out systematic fitness training to correct the bad posture first. Otherwise, bad posture will be further strengthened in the next training, and serious cases will lead to injuries, which is a vicious circle.
Exercise is the most useful method: Type 1: People with thin figure, insufficient fat, muscular body and weak constitution often have unhealthy internal organs. When exercising, you should first slowly exercise your basic physical strength, gradually strengthen your muscle strength, endurance and body softness, and then carry out weight training and participate in aerobic exercise, skipping rope, swimming and other dynamic sports. Thin people should pay special attention to their diet. In order to improve visceral function and muscle strength, protein-rich foods and vitamins should be taken. Type2: It looks thin, but there is a lot of fat, muscle strength and visceral function are often not strong, and physical strength is not good. Sports suitable for this kind of people include walking, climbing stairs, skipping rope, swimming and other sports that can burn fat. Avoid overeating, eat less sweets and high-fat foods, but eat high-protein foods. Type 3: the weight is within the standard weight range, but the fat in the upper arm, buttocks, abdomen and thighs exceeds the standard. As long as the muscles and joints are fine, you can take part in any sport, such as playing ball, swimming, riding, etc. And aerobic exercise is better. But if you don't exercise regularly, you can't exercise suddenly and violently. Do warm-up exercises and gymnastics before each exercise to strengthen muscle strength. As long as you pay attention to balanced nutrition, moderate food intake, eat less supper and eat more fatty foods. Type4: The sebum thickness in all parts of the body is too thick, the body is overweight, there is almost no muscle, and the bone support ability is weak. In daily life, climbing a few stairs will make you "pant like an ox". This kind of people should do more aerobic exercise and swim more, which can consume fat. Do regular static stretching exercises to strengthen muscles and bones. I also remind you that obese people are prone to high blood pressure. Please take your blood pressure before exercise and pay attention to the correctness of your movements, but don't do excessive and strenuous exercise. If you are in poor health, stop exercising and don't rush into it. Never go on an excessive diet. You can eat 2000~3000 kilocalories of food every day to ensure a balanced nutrition. Can't drastically reduce blood sugar, so as not to reduce blood sugar and increase the feeling of fasting. In short, no matter what methods and means are used for exercise, we should abide by the principle of "different for different people" and step by step. All haste makes waste. As long as you persevere, your body will slowly move closer to you. Everyone's eating habits, lifestyle, weight loss history, etc. Will affect the effect of any product. Unscientific methods of use, lack of perseverance, and failure to find the most suitable weight loss method for one's physique will all lead to unsuccessful weight loss.