1, massage thin thighs
1, instep and toe massage
Massage slowly from the toes at first, then massage along the ankles and other places, and finally massage the instep. This massage is mainly to promote blood circulation in the legs and prevent the symptoms of thigh edema.
Step 2 massage your muscles
Do it according to our usual sitting posture, then hold your ankle with your hand and massage slowly from ankle to thigh. This massage can help us gradually reduce the moisture in our thighs.
3. Lateral massage
Prepare a carpet first, or just lie on the bed and then lie on your side. First massage the calf, then support the upper body with your arms when lying on your side, and lift your legs together to the limit position. Repeat for 5 times. Finally, change the position on the other side before doing it.
2. How to do stovepipe exercise?
1, Ma Ping
At first, stretch your legs to shoulder height, keep your upper body straight, hold your head up, abdomen in, chest out, and put your hands at your waist. Then squat slowly, making sure that your knees bend to both sides when squatting. Squat until the thighs and calves are at 90 degrees. Finally, slowly stand on tiptoe with the sole of your foot, then put it down for about 6 seconds, and repeat the five groups.
2. Air cycling
At first, lie on the bed, then bend your knees and lift up 90 degrees for about 30 seconds. Then I began to imagine myself riding a bike slowly, and I pedaled it about 100- 120 times.
3, standing leg exercises
Stand upright as usual, but it is best to choose a place with a wall next to it. Then one hand holds the wall, and the other hand slowly lifts the thigh back to the limit position. Before changing the other foot, lift it continuously for about 20 times.
3, stovepipe food
1, sesame
Why sesame is a classic food for stovepipe in summer? This is because "linseed oleic acid" contained in sesame can help us clear cholesterol, help digestion and accelerate metabolism. Can eliminate the problem of leg edema.
2. tomatoes
Tomatoes contain vitamins A, B 1, vitamin C, vitamin B2 and carotene. And these substances have diuretic effect. Usually women eat more tomatoes, which can not only thin legs, but also eliminate leg fatigue.
Step 3: bananas
Bananas contain a lot of potassium, which helps us get rid of leg edema, thus achieving the effect of stovepipe.
4, stovepipe exercise
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.
Suggestions on stovepipe exercise
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 more food that is good for our legs, such as bananas and barley.