1, leg lifts
It is a good choice to add a little difficulty to basic training with fitness balls when doing it. Because you need your legs to keep the ball still, which will eventually lead to more muscle groups.
This training will help you, especially the inner calf muscles.
Lie on your side with your hands crossed in front of you. If you feel uncomfortable in this position, you can bend your elbow and gently rest your head on your hand.
Put a big fitness ball between your feet, push it up slowly with the help of your hips, then let the ball slowly return to its original position, and then repeat the process just now.
Complete three groups of such training, each group 15 times.
2, bridge extrusion training
Adding an internal muscle compression training to the bridge posture can strengthen the inner leg muscles and reshape the bodybuilding lines.
Maybe you think you can only do it with the help of the abdominal fitness machine in the gym. In fact, you can do it at home alone.
Lie flat on the ground with your knees bent and your hips off the ground. Put a pillow or fitness ball between your knees to assist in training.
Lift your body into a bridge posture and try to keep your ribs and pelvis in a straight line.
Keep your crotch still and slowly squeeze the pillow between your knees for 20 times. Put your hips on the ground, lift your knees together to your chest and relax your back. Then repeat it twice, and total * * * completes three groups of this action.
Step 3 knock
Thinning thighs is suitable for sedentary office women. A pair of even and firm thighs, in addition, frequent beating can also make fat firm. Make a fist with both hands and beat your thighs hard to make a slight noise. This helps to drain excess water from the legs.
Kick back and thin the thigh root
It is difficult to reduce the fat at the joint of thigh root and hip. You might as well try kicking your back. Kicking and lifting the legs after kicking can tighten the loose fat at the root of the thigh and also have the effect of lifting the buttocks. Stand naturally, with your hands akimbo or holding the wall. Kick one leg back to the maximum. Practice your legs many times.
4. It is forbidden to cross your legs.
Many office workers have the habit of crossing their legs, which will make your legs thicker and thicker. Therefore, if you want a pair of long * * *, you must first get rid of this bad habit. It will put a lot of pressure on the legs and cause poor blood circulation in the legs. Doing squats and standing up in your spare time can speed up the blood circulation in your legs. Conducive to shaping * * *.
5, barbell side squat lunge knees
Barbell squats affect the muscles in your pelvis and inside your legs, while bending your knees will affect your hips.
Take a dumbbell weighing 5- 10 pounds in your left hand, squat slowly on your side, then extend your left hand to your right foot and keep your hips as low as possible. Toes forward, right knee bent no more than 90 degrees.
The left hand is slowly lifted away from the right foot, and the left leg bends forward and crosses the right leg to form a kneeling posture. The hips are at right angles to the left leg and the knees are tight. Feet forward. In this way, the action training is completed at one time.
Quickly return to the barbell side squat from the kneeling position.
After doing 15 times on the same side, change to the other side and complete three groups of such action training.
6. Raise your arms sideways and squat.
The famous David Kirsch, JaCKie Warner and Teddy Bass all recommended squat posture to train symmetrical legs. When you finish this action, please focus on the inner thigh instead of the hip.
Stand with your legs apart, shoulder width apart, and your toes slightly outward. Hold the dumbbell with both hands, straighten your arms and put your palms down to your side.
Squat down slowly until you feel your knees directly above your ankles. Raise your arms at your sides at the same time until you are close to shoulder height. The dumbbell in your hand should be on the same vertical line with your calf, and you should be able to see the dumbbell in your hand in your field of vision.
Retract, stand upright and return to the starting position.
Complete three groups of such training, each group 15 times.
7. Climb stairs
Climbing stairs can stretch calf muscles, promote calf blood circulation and promote fat burning. Therefore, climbing stairs is a very good one. Office workers usually go to work, only need to take the elevator instead of climbing the stairs. If you do this every day, you can have a slim figure even if you do office work every day. Of course, don't forget to touch your legs after going up the stairs.
8. soak your feet more
In winter, due to the dry and cold climate, the blood flow rate will become slow, which is very unfavorable for leg circulation. Especially girls are more likely to cause leg edema. If you can soak your feet with hot water before going to bed, it will be better to add ginger slices to the water to drive away the cold. Soaking feet is beneficial to the reverse circulation of blood, which can help the legs metabolize toxins and garbage accumulated in the blood and prevent swelling and obesity.
9. Blow the chimney
(1) When taking a bath, do * * * exercise at the root of the inner thigh, and it is best to massage back and forth along the thigh. If you can stand the pain, put your fingers together and "scrape and push" with the second joint is more effective. Pay attention to the use of shower gel to help lubrication.
(2) The posture is generally: lift with one foot, step firmly on the place, the thigh is parallel to the ground, make a fist, use the joints, and scrape! The intensity suits you best. You feel a little pain. Touching the meridians is too light and too heavy.
(3) The direction of scraping meridians is generally one-way from top to bottom, just like scraping, don't mess around. Scrape from the thigh root to the knee, don't scrape backwards, or you will scrape a hernia! )
(4) Generally, the feeling of the inner thigh is not obvious once or twice. After two or three times, if you feel subcutaneous pain and the fat there begins to loosen, congratulations, your meridians have responded to you! It shows that the meridians are activated and begin to respond. But if you don't feel such pain after shaving for three or four days, it means that your liver meridian has been kept relatively smooth, and the so-called "general principle is painless" is a good phenomenon. Then grinding the thigh is not only the garbage accumulation of the liver meridian, but the whole leg is too thick. Then there is only one way, to lose weight completely.
(5) First, only scrape the inside, from the thigh root to the knee. After a while, the pain under the skin will transfer to the inside of the knee, mainly from the knee to the inside of the calf.
(6) After two weeks, you will start to see the effect. Stick to it for four weeks, and you will find that your pants are not worn, your spirit is better, and your liver is dredged. If it grows smaller, it can also restore the skin.
Besides the above nine kinds of thin thighs, there are other scientific methods. Please pay attention to more knowledge about slimming and stovepipe, or you can search for "stovepipe" on Health.com to learn more.
Slender thighs