1 food stovepipe method
As we all know, kiwi fruit is rich in vitamin C. In fact, it is also rich in cellulose, which absorbs water and expands, which can produce satiety. In addition, fruit fiber can increase the speed of decomposing fatty acids and prevent excess fat from thickening the legs.
Tomato eliminates leg fatigue
It has diuretic and analgesic effects. Beautiful women who need to stand for a long time can eat more tomatoes to get rid of leg fatigue. It is suggested that tomatoes should be eaten raw as much as possible, which can retain nutrition to the maximum extent, and can also be made into salad or juice.
Bananas are rich in nutrition.
A cup of coke with a little high calorie can actually be a dinner. It contains a lot of potassium, but low in fat and sodium, which meets the nutritional needs of beautiful legs.
Watermelon enhances your digestion.
Cool watermelon, with diuretic element "basic citrinin", makes salt excreted smoothly with urine, and also has curative effect on cystitis, heart disease and kidney disease. In addition, it also contains a lot of potassium, and its ability to modify the legs should not be underestimated.
Celery can prevent lower body edema.
It contains a lot of colloidal calcium carbonate, which is easily absorbed by the human body and supplements the calcium needed for straight legs. Celery is good for the heart and rich in potassium, which can prevent edema in the lower body.
Spinach can prevent wrinkles in the legs.
Eating more spinach can make blood circulation more active, send fresh nutrients and oxygen to the legs and restore the vitality of the legs. I'm afraid my leg skin will be rough and wrinkle early. Please learn Popeye and eat more spinach!
Peanuts are good for legs and heart.
Peanut is nicknamed the king of vitamin B2, which is rich in vitamin B2 and nicotinic acid. It is a healthy food with high content of protein, which can not only beautify legs, but also cause liver disease due to lack of protein.
2 Exercise stovepipe method
1) thin thighs:
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
Carry out local exercises of thigh bodybuilding
Stretching exercise is the most effective way to make thighs fit: two hips droop, one leg bends and squats, the back stays straight, and the other leg stretches back to be parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh.
After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
2) Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
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3 1 min thigh slimming exercise
1) thin the whole thigh
Stand at attention with your hands at your sides. Bend your knees and 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.
2) Thinner inner 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 first, I did it 1O times every second, but later I got used to it and the speed increased.
3) Internal and external measurement of thin thighs
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 1O second, and then accelerate after getting used to it.
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4 thin legs:
Bed leg reduction
1, put the pillow in the middle of the calf and sit by the bed, with the big calf and calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times.
2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired.
3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest!
4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously.
5 subway leg reduction method
It takes as little as five minutes and as much as half an hour by subway, so use this time to do sports.
Press your ankles alternately for eight seconds and do it three times on each foot. First separate your legs, put your knees together, and press each other hard for eight seconds. Repeat until you get off.
6 office leg reduction method
When you go to the copier to copy or fax, you might as well lift your feet at a 90-degree angle first. Then support the whole body with the toes of the other foot, and then slowly fall down, doing it ten times on each foot. Since I'm used to going up the stairs step by step, I might as well take some big strides, two steps at a time, and try to move my weight to my front legs.
7 food leg reduction method
Why do you have a pair of elephant legs? One of the reasons may be that you are "hungry for food". No matter how high the fat and calories are, you eat them, so the fat keeps growing on you. Therefore, if you want beautiful legs, you must "choose food and drink." Eating more vegetables and protein food helps to strengthen leg muscles.
When you exercise to lose weight, all parts of your body, including your thighs, will lose weight. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks.
8 1) Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking.
2) Swimming is also a systemic aerobic exercise, but swimming does not use thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road.
In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes.
Before carrying out the exercise plan. It's best to ask a doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise.
In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon.
3) After you have mastered leg stretching, you can try to make some "big strides" to take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit.
Pay attention to a reasonable diet
Experts believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food.
10 leg massage
1. Sit in a chair, lift one foot at right angles, and beat the calf with your fist for about 5 minutes.
2. As shown in the figure, one foot is straight, the other foot is slightly bent, and massage in zigzag direction from the feet and eyes with two palms. Do your left and right feet for 5 minutes.
Lose weight eleven: leg exercise
1, do 120 pedaling exercise every day.
2. Take frequent walks
3. Lie on the bed and lift your legs.
Weight loss 2: pay attention to diet
I also gave up snacks, instant noodles and some sweets in my diet. Breakfast is generally rich, and lunch is full of vegetables. There is no need to cook and steam them. Use the general frying method, just put less oil and less salt. The staple food is also eaten, but it is reduced by half. Because it was still warm at that time, I didn't eat much. After two months of persistence, the weight was reduced to 88 kg.
Reminder: It's not that I don't eat snacks and sweets at all these days. I sometimes fry sweet twist and crispy rice, but because I often insist on doing exercise, my weight has not increased, and it has been maintained at around 88 kg.
I have a principle of eating. It's okay to eat more for breakfast and lunch, but I must control my dinner and eat less even if I eat. Later, I began to dance often, not deliberately, such as slimming exercises, but often watching concerts of some foreign singers and moving with them. I find this method works very well. It can not only burn calories, but also spend more time exercising instead of always wanting to eat. I still insist on this method, and the effect is very good. I usually watch spice girls' concerts, because their dances are suitable for girls to emulate. I recommend them to everyone.
Now my weight is relatively stable, basically staying at about 85 or 86 kg, and the heaviest time will not exceed 87 kg. I feel very satisfied. For your reference, if you don't mind, you can try it yourself according to my method. This is my basic daily diet and exercise:
Diet and exercise
1, breakfast: a bowl of porridge (anything is good, mung bean porridge, red bean porridge ...), a bowl of homemade fried rice (first pour the oil, then add the eggs, then add the rice, and finally add your favorite vegetables, anything can be done, but it must be cooked). Then a few biscuits (recommend sugar-free geek graham crackers) and a small cake.
2. Lunch: Usually rice and porridge, and some vegetables. Of course, I advise you not to give up eating meat. Eating a few pieces less will definitely not lose a few pounds. You'd better eat less snacks after meals. If you have time, you can do some activities after meals 1 hour, such as dancing.
3, dinner: a small bowl of rice, vegetables can eat more, but master your own discretion.
Exercise: Stretch the calf, 40 times left and right; Bike kick, 120 or so, remember leg press when you're done; There are also some simple bending and leg-pulling exercises, which can be completed in about half an hour before and after. If you are not too tired, you can dance rabbit dance with music for an hour after dinner.
Basically, this is how I spend my day, but because I have to be on duty every day recently, I always sit in a chair and feel a little uncomfortable. It's okay. I should exercise more, at least it won't make you gain much weight. I almost forgot to say the most important thing. Friends who like drinking must give up drinking. When they are thirsty, they should drink water. Coke, sprite and juice all contain terrible sugar, so you can drink more tea.