1, the movement of thin thighs
1. Cycling in the air
When doing this action, the straight and vertical movements should be in place and stay for a few seconds, so as to exercise the muscles of the legs and legs and achieve the effect of stovepipe. Lift it with your waist, and your legs are still on the platform. Try to ride a bike with your legs straight. Straighten your legs as straight as possible. It's really hard, but hard work comes at a price. Ride for 30 times and then rest for a week. Looking in the mirror will have unexpected effects.
kick
Kick the side kick after holding the wall every day, and do several groups left and right, each group 15. Not only can you thin your thighs quickly before going to bed, but you can also lift your hips.
squat
Do half squat every day, with your legs shoulder-width apart, and then squat slowly, but not completely. Half-squatting is like squatting, then getting up and doing this fifty times. At the beginning, if you can't reach 50, you can gradually increase it.
4. bouncy ball
Lie on your back on the floor, put the bouncy ball between your legs, keep this posture, raise your legs and then put them down, and insist repeatedly. This will not only tighten the meat on the inner thigh, but also help to reduce the stomach.
Scratch your leg.
Buy a horn scraping board, apply emulsion on your legs, and scrape from top to bottom according to acupoints, scraping 20 times at each acupoint, quickly and forcefully, until the red road is scraped and the left leg is replaced by the right leg. It is best to shave before going to bed every night. After shaving, don't touch cold water and go straight to sleep.
Take the stairs.
Usually take as many stairs as possible, lift your heels when you go up the stairs and bear the weight with your legs. Due to the increased burden on the legs, the burning speed of fat around the thighs can be increased, and the fat on the inner thighs and buttocks can be eliminated. 1 climb the second step, which can tighten the leg shape and prevent the radish leg from lifting the buttocks.
7. Swimming
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 activities of legs more laborious, and you need to bear greater impact to achieve the goal of stovepipe.
2. Six-step stovepipe exercise
Practice times: one group can do 10 ~ 15 times, and one day can do 4 groups.
1. Stand with your feet as wide as possible, stand with your knees stretched out forcibly on the floor, put your whole body strength on the floor, use gravity to oppose your body, and put your hands on your sides. This is a preparatory action.
2. The lower abdomen contracts inward, and the feet slowly squat, showing a big ""shape. The right hand grabs the rear edge of the hip and pushes it forward, and the left hand grabs the lower edge of the hip from the inner thigh and pulls it forward.
3. Exert force on the lower abdomen and inner thighs, lift your hips slowly with your hands and keep your body straight.
4. Look straight ahead, slowly put your hands on the back of your body, grab your left elbow with your right hand and your right elbow with your left hand, and support your upper body with the strength of your arms. This is the standard preparation posture.
5. Stop at this position, exhale 8 times, and slowly squat your legs 10 degrees.
6. Inhale for 8 beats and slowly push it to the ceiling.
Tips:
1. Stop lifting your legs! Many people can't stovepipe when doing leg lifts, because they can't control their bodies to go up. When their legs are sore, they naturally lean forward, and doing it is equal to doing it for nothing!
2. This set of movements will exert more force on the knees. People who have been injured in the patella (kneecap of calf), or whose knees are easily uncomfortable, should be especially careful when practicing this movement.
3. When grabbing elbows with both hands, you must use the strength of your arms to support your upper body, otherwise your body will easily lean forward. Think of yourself as a roasted corn with a bamboo stick straight through, set the center line, and then slowly squat vertically.
3. How to thin your arms
1, massage the back shoulder
Straighten up, bend your left arm, gently massage your right back shoulder with your fingertips until your arm feels tired, and then exchange arms to practice the above exercises until your arm feels tired. This exercise can make the arm muscles more compact, and also promote the accelerated burning of arm fat, make your arms slimmer and build fine arms.
2. Raise your arm above your head.
Straighten up, put your hands on your sides, bend your elbows upwards, keep your forearms and upper arms vertical, and slowly push them up and down on your head as if you were lifting something. Keep the elbow slightly bent during the whole movement to avoid joint locking.
3, bath massage
When you take a bath every day, you can also lose your arms. Turn up the hot water, rinse your arm, massage your arm after two minutes, and repeat this many times until you feel that your arm has been fully massaged.
The effect of alternating hot and cold water will be better. Bath massage can effectively promote blood circulation and burn excess fat on thin arms. Women who love beauty can try this little method, which will make you have unexpected results!
Step 4 massage the elbow joint
Straighten up, bend your left arm, lift your forearm up, hold your elbow with your right hand, and gently press your arm with the strength of your palm until it is slightly red and hot. After a while, exchange your arms and practice the above actions. This simple action can accelerate the burning of arm fat, promote blood circulation and make it slimmer, thus achieving the goal of losing weight on the arm.
5, massage the outside of the arm
Sit up straight, bend your left arm, gently knead the muscles outside your left arm with your right finger tip until it is a little hot, then exchange your arms and practice the above actions until your arms feel tired. This exercise can accelerate the burning of fat in your arm, make your arm slimmer and more attractive, and achieve the effect of slimming your arm.
Step 6 lean forward and raise your arms horizontally
Stand ready, open your feet to shoulder width, bend your knees slightly, lean forward 20 degrees, keep your back straight, open your arms outward and back at the same time, raise your arms to shoulder height or slightly lower, open them outward as much as possible, and keep 10 second to resume the original action.
7. Massage your armpits
Sit up straight, with your left arm slightly bent and your forearm up, and gently grasp the fat under your armpit with your right finger pulp. Repeat the above exercises until it is slightly red and hot, then change the left arm and grab the right arm under the armpit, and practice alternately until you feel sore and tired. This exercise can effectively improve the contour curve of your arm, make your arm slimmer, and exercise beautiful arms.
8, lateral shoulder external rotation
The body is ready to lie on the side, and the forearm is at right angles to the forearm. At the same time, the forearm clamps the body and rotates outward as far as possible with the elbow joint as the center until the forearm feels sore and weak.
9. Diet and thin arms
If your arm is edema, it may be because of poor blood circulation in your body, which causes the water in your arm to stay and form hydrops and edema. In this case, you must have the following problems in your diet. Try to drink more water and less cold drinks. Eat less food with strong taste and eat more fruits and vegetables. As long as we pay more attention to some small problems in our daily life, it is easier to lose our arms.
10, eat lean arm food
There are a lot of food with thin arms in our life, so MM who wants thin arms should pay more attention. The following kinds of thin arm foods are worth a try. The foods for thin arms are: apples, pineapples, bananas, plums, lemons and other fruits, which can promote blood circulation and help us keep our arms. For lazy MM, this is undoubtedly a quick and convenient way to thin arms.
1 1. Relax after massage.
After practicing massage on her arms, MM can try to bend her elbows, lift her arms to shoulder height, and keep her forearms vertical to the ground, then slowly shake her arms, recover after a while, and then swing her arms back and forth. This kind of relaxation exercise can accelerate the burning of fat, so that you can easily lose beautiful arms while relaxing.